Boosting Strength: Resistance Training for Virginia Women in Menopause

Introduction

Resistance training, also known as strength training, for women over 40, particularly during menopause, offers immense benefits that enhance your physical well-being. As you age, your body faces challenges like reduced muscle mass, decreased bone density, and slower metabolism. Resistance training combats these by not only increasing muscle and bone strength but also improving heart health and hormonal balance. Here's an in-depth look at why embracing strength training is crucial and how Meno-Start can support you during this phase of life.

Boosting Heart and Bone Health

As women approach menopause, the risk of heart disease increases, largely due to the natural drop in estrogen levels, which plays a protective role in cardiovascular health. Resistance training, particularly when combined with aerobic exercise, has been shown to lower blood pressure, reduce bad cholesterol known as low-density lipoprotein (LDL), and increase good cholesterol known as high-density lipoprotein (HDL), significantly lowering the risk of heart disease.

In addition to heart health, bone density becomes a significant concern during menopause. Estrogen's decline leads to an increased risk of osteoporosis. Resistance training stimulates the bones through weight-bearing exercises, slowing bone loss and even promoting bone growth. Resistance exercises like squats, lunges, or deadlifts, particularly those focusing on the legs and spine, benefit women who want to safeguard against osteoporosis.

Example

Consider squats and lunges. Women who perform weight-bearing exercises strengthen muscles and stimulate bone growth in the legs, hips, and spine, areas most vulnerable to osteoporosis-related fractures.

Meno-Start is proud to have a clinic and studio under one roof in McLean, VA. The fitness gym includes equipment for squats, like a plyometric box, also known as a plyo box or jump box. These boxes are used for a variety of exercises that involve rapid muscle contractions and extensions. Meno-Start’s Coach Dulany Washington said, “I love these 3-in-1 plyo boxes because of their versatility. These boxes can be adjusted in height and I can use any combination of strength training like squats, dips, and step-ups. Come by our gym and see our equipment for yourself. I would love to give you a free tour of our space and discuss a fitness plan custom-designed for you.” 

Preventing Sarcopenia and Increasing Muscle Mass

Sarcopenia, the age-related decline in muscle mass, accelerates during menopause, making women more susceptible to weakness and loss of independence. Resistance training plays a critical role in preventing and even reversing muscle loss. By engaging in resistance exercises such as weight lifting, bodyweight exercises, or resistance band training, women can maintain and increase lean muscle mass, which helps boost metabolism and support better overall function in everyday tasks.

Building muscle mass also enhances metabolism, helping counteract the slower metabolic rate often accompanying menopause. When women strength train consistently, they can burn more calories even at rest, making it easier to maintain or lose weight. The key to success is progressive overload—continuously challenging the muscles by gradually increasing the weight or resistance.

Example

Women who regularly perform resistance exercises, such as lifting weights or using resistance bands, maintain muscle mass and increase their resting metabolic rate. This helps them manage weight more effectively, even in their 40s and 50s.

Meno-Start’s McLean fitness gym has a complete Hudson Steel dumbbell weight set and Hudson Steel kettlebells. While lifting weights at home can seem harmless, it can lead to significant injury. It is important to have a trained professional, like Meno-Start’s Coach Dulany, a Certified Personal Trainer (CPT), check the form for balance and alignment. “There is a tendency for first-timers to push themselves too hard,” said Coach Dulany. “My job is to ensure my clients are safely progressing in weights to increase muscle mass. Meanwhile, I am tracking body metrics like weight, body fat, muscle mass, and BMI, towards a goal.” 

Hormonal Balance and Weight Management

One of the most prominent challenges during menopause is hormonal imbalance, which can cause weight gain, mood swings, and sleep disturbances. Resistance training has a profound effect on regulating insulin sensitivity and cortisol levels. When women engage in regular resistance training, they improve their body's ability to process glucose, reducing the risk of insulin resistance—a common concern during menopause.

Resistance training also helps manage cortisol levels, the body's stress hormone. High cortisol is often linked to increased fat storage around the abdomen. By keeping cortisol levels in check through regular physical activity, women can better manage menopausal weight gain.

Example

Incorporating exercises like resistance band workouts or bodyweight movements into a routine helps improve insulin sensitivity and reduce cortisol levels. These hormonal benefits help reduce belly fat and promote overall metabolic health, particularly during menopause.

For resistance band workouts, nothing is better than a universal cable machine, according to Meno-Start’s Coach Dulany. He says, “I really pushed hard to have a universal cable machine in our McLean gym.” If you are unfamiliar with a universal cable machine, it uses adjustable pulleys and cables. Users can attach different handles or bars to the cables to perform movements such as chest presses, tricep extensions, cable rows, or leg exercises. “This piece of gym equipment allows me to target multiple muscle groups. Because many of my clients ask me to focus on belly fat, I can target the midsection with controlled motions that are safe and consistent,” he says. 

Conclusion

Resistance training is an essential tool for women over 40, particularly those navigating the changes brought on by menopause. It boosts heart and bone health, builds muscle mass, and balances hormones. Whether through squats, lifting weights, or resistance band workouts, women can empower themselves to live healthier, more vibrant lives by embracing a regular exercise routine and incorporating resistance training. The benefits extend far beyond the physical, providing a holistic approach to aging that enhances quality of life and longevity.

Schedule your free tour and meet Coach Dulany.

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ABOUT THE AUTHOR

Renier is a professional marketing consultant from Fairfax, Virginia. He is passionate about promoting the health and wellness space.