As women enter the phase of perimenopause, they often find themselves needing to adjust their exercise routines. While cardio workouts may have once been the go-to choice, there is a growing recognition of the benefits of strength training during this transitional period. Renowned exercise scientist, Liz Nelson, asserts that strength training is the “miracle exercise” for women experiencing menopause and beyond. This article delves into the numerous advantages of strength training, emphasizing its impact on both physical appearance and internal health.
The advantages of strength training go far beyond mere aesthetics. Without physical activity, women can lose up to 8% of muscle mass per decade, a condition that accelerates during menopause due to hormonal changes. Not only is this muscle loss detrimental to one’s appearance, but it also affects resting metabolic rate and contributes to increased body fat accumulation. However, Liz Nelson stresses that “by performing resistance, or strength, training, you can reverse muscle mass loss, improve resting metabolic rate, and enhance bone mineral density.” The benefits extend beyond these factors to the prevention and management of Type 2 diabetes, where strength training reduces visceral fat and improves insulin sensitivity. Additionally, it has been shown to improve cardiovascular health by reducing resting blood pressure and enhancing blood lipid profiles.
Strength training not only transforms physical health but also plays a significant role in mental well-being. Liz Nelson points out that regular strength training is associated with improved cognitive ability and self-esteem, leading to enhanced mental health. Moreover, it has been linked to reductions in low back pain, arthritic pain, and pain from fibromyalgia. These wide-ranging benefits illustrate the profound impact of strength training on overall well-being.
Liz Nelson explains that strength training enhances resting metabolism through two primary mechanisms. First, continuous resistance training improves muscle mass, and a mere one kilogram increase in muscle tissue mass can increase resting metabolic rate by 20 kcal per day. Additionally, the process of muscle recovery after exercise requires substantial energy, further boosting metabolic rate. With these mechanisms at play, strength training becomes a powerful tool for supporting weight management and overall health.
While strength training has proven to be effective and safe during menopause, it is essential to consult with a healthcare professional before embarking on any new exercise regimen or taking weight loss medications such as injections. Liz Nelson advocates for improving diet and engaging in strength training under the guidance of a healthcare professional as a safer and more efficient approach to managing weight and health during menopause.
For those looking to incorporate strength training into their lives, Liz Nelson offers practical advice. She suggests starting with a diet focused on low-GI (Glycemic Index) foods as much as possible. Additionally, she emphasizes the importance of regular, moderate exercise rather than sporadic intense sessions. Maintaining an active lifestyle by engaging in activities like brisk 15-minute walks on a daily basis contributes to long-term success in strength training.
The journey through menopause brings about numerous changes, and adapting exercise routines is a crucial aspect of this transition. Strength training emerges as the ideal exercise during this phase due to its multifaceted benefits. By reversing muscle mass loss, improving metabolic rate, and enhancing bone density, strength training ensures optimal physical health. Moreover, it greatly impacts mental well-being, reducing pain and supporting overall improvements in cognitive ability and self-esteem. As women navigate the complex terrain of menopause, embracing strength training under professional guidance proves to be a game-changer in managing weight and achieving optimal health.