Strength Training for Women in Perimenopause and Beyond: Our Guide to Muscle and Bone Health and Well-Being

As women approach midlife, the body undergoes significant changes, particularly during the perimenopausal and menopausal phases. These natural transitions, while inevitable, can present challenges, especially when it comes to maintaining muscle mass, bone health, and overall vitality. One of the most effective ways to mitigate these effects is through strength training.

In this post, we’ll explore how strength training can be beneficial for women who are experiencing the signs of perimenopause or menopause, and those who are at risk of bone density issues such as osteoporosis and osteopenia.

Understanding Perimenopause, Menopause, and Bone Health

Perimenopause is the phase leading up to menopause, which typically occurs between a woman’s mid-40s and mid-50s. Menopause is marked by the end of menstruation and is confirmed after 12 consecutive months without a period. Hormonal changes, particularly the decline in oestrogen, affect the body in various ways, including weight gain, mood swings, hot flashes, and most crucially, bone density loss.

Oestrogen plays a key role in bone health by inhibiting bone breakdown and encouraging bone formation. As oestrogen levels drop during perimenopause and menopause, bone resorption (the process where bones are broken down) outpaces the formation of new bone. This imbalance leads to a gradual reduction in bone density, putting women at risk of osteoporosis (severe bone thinning) and osteopenia (a milder form of bone loss).

The Statistics:

• Women lose bone density more rapidly in the first few years after menopause, with some studies estimating up to 20% bone loss in the first five years.
• Osteoporosis affects approximately one in three women over 50 worldwide, making it a critical health issue for this demographic.

Why Strength Training?

Strength training, also known as resistance training or weight training, involves exercises that challenge your muscles by working against an external force, whether it be weights, resistance bands, or even your own body weight. It has numerous benefits for women, particularly during and after perimenopause, including:

1. Increased Bone Density: Strength training stimulates bone growth by placing stress on the bones. When muscles contract during weight-bearing exercises, they tug on bones, which encourages bone remodelling and strengthening. This can slow down, stop, or even reverse the loss of bone density, significantly reducing the risk of osteopenia and osteoporosis.
2. Maintenance of Muscle Mass: As oestrogen levels drop, women may experience sarcopenia—age-related muscle loss—which can lead to decreased strength, mobility, and metabolism. Strength training helps combat muscle loss by building lean muscle, increasing metabolic rate, and enhancing functional strength. This makes everyday activities easier and can even prevent falls, which are a common cause of fractures in older women.
3. Improved Joint Health and Flexibility: Strength training supports the health of the joints by strengthening the muscles around them. Strong muscles take some of the strain off the joints, reducing the likelihood of joint pain and stiffness. This is particularly important for women with osteoarthritis, a condition that can worsen during menopause.
4. Hormonal Balance and Mood Regulation: Exercise, particularly resistance training, has been shown to improve the balance of hormones like insulin and cortisol. Additionally, the endorphins released during exercise can help mitigate mood swings, anxiety, and depression, which are common symptoms of menopause.
5. Improved Cardiovascular Health: As women enter menopause, the risk of cardiovascular disease increases due to the loss of protective effects of oestrogen. Strength training, combined with aerobic exercises, can improve heart health by reducing blood pressure, improving cholesterol levels, and enhancing circulation.
6. Prevention of Weight Gain: Metabolic rate decreases with age, often leading to weight gain, particularly around the abdomen. This “menopausal belly” is not only aesthetically undesirable for many women but also poses health risks. Strength training increases lean muscle mass, which burns more calories even at rest, helping to maintain a healthy weight.
7. Enhanced Balance and Reduced Fall Risk: With age, balance tends to decline, and falls become a significant concern, especially for those with weakened bones. Strength training improves coordination and balance by strengthening the core and lower body muscles, reducing the risk of falls.

Best Strength Training Exercises for Women in Perimenopause and Menopause

When it comes to building bone density and muscle mass, certain types of strength training exercises are more effective than others. The following exercises target key muscle groups and help maintain bone strength:

1. Squats: Squats are a functional exercise that mimics everyday movements like sitting and standing. They engage the legs, glutes, and core, making them excellent for building lower body strength and improving balance. Variations such as bodyweight squats, goblet squats, or barbell squats can be introduced as strength increases.
2. Deadlifts: Deadlifts target multiple muscle groups, including the hamstrings, glutes, back, and core. This weight-bearing exercise places significant stress on the bones, stimulating bone growth in the spine and hips—areas most vulnerable to osteoporosis.
3. Lunges: Lunges work the legs, hips, and core while improving balance. They can be done with bodyweight or dumbbells to increase resistance. Lunges also promote flexibility and strengthen the lower body, reducing the risk of falls and fractures.
4. Push-ups: Push-ups are a bodyweight exercise that strengthens the chest, shoulders, triceps, and core. If traditional push-ups are too challenging, modified versions such as knee push-ups or wall push-ups can be done.
5. Overhead Press: The overhead press targets the shoulders, upper back, and arms. It can be performed with dumbbells, kettlebells, or resistance bands. Strengthening the upper body is crucial for maintaining bone density in the arms and improving posture.
6. Planks: Planks strengthen the core muscles, which are essential for balance and stability. A strong core also supports the spine, reducing the risk of injury.
7. Resistance Band Exercises: Resistance bands are versatile and easy to use at home. They provide constant tension throughout the movement, making them effective for building muscle and improving joint stability. Exercises like banded rows, chest presses, and leg lifts are all great options for beginners.

Getting Started: Key Considerations for Women New to Strength Training

If you’re new to strength training or have been inactive for a while, it’s important to approach this form of exercise gradually to avoid injury and ensure long-term success. Here are a few key considerations:

1. Consult Your Doctor or Healthcare Expert: Before starting a new exercise routine, it’s essential to consult with your healthcare provider, particularly if you have osteoporosis, osteopenia, or other medical conditions. Your doctor can help you identify any exercise limitations or suggest modifications to protect your bones.
2. Use a Personal Trainer: Using a professional with experience in the area is key! Our team has been helping people for year to get the best out of their bodies as they age. Moving well at any age is our focus.
3. Start with Bodyweight Exercises: For beginners, bodyweight exercises such as squats, lunges, and push-ups are an excellent way to build strength and improve coordination before progressing to weights.
4. Gradually Increase Resistance: As you become stronger, gradually increase the resistance by using dumbbells, kettlebells, or resistance bands. The goal is to challenge your muscles without overloading them.
5. Focus on Form: Proper form is essential to prevent injury and ensure that you’re targeting the right muscles. Consider working with a personal trainer, particularly if you have concerns about your technique.
6. Incorporate Weight-Bearing Exercises: While non-weight-bearing exercises like swimming and cycling are beneficial for cardiovascular health, they do not place stress on the bones. Make sure to include weight-bearing activities like walking, running, or dancing, which also help maintain bone density.
7. Don’t Forget to Stretch: Flexibility declines with age, making stretching and mobility exercises a key component of any workout routine. Incorporate dynamic stretching before your workout and static stretching afterward to keep your muscles and joints flexible.
8. Progress Slowly: Strength training is not a race. Progress at your own pace, adding resistance and volume gradually over time. Listen to your body and allow adequate recovery between workouts.

Nutrition and Bone Health: Supporting Strength Training with the Right Diet

Strength training is only one part of the equation. Nutrition plays a critical role in bone health and muscle maintenance, particularly for women in perimenopause and menopause. As always a specific supplementation regime should be admisitered and overseen by a qualified nutrition specialist. Here are some key dietary tips:

1. Calcium: Calcium is essential for maintaining bone density. Dairy products, leafy greens, almonds, and fortified plant-based milks are excellent sources of calcium.
2. Vitamin D: Vitamin D helps the body absorb calcium. Sun exposure is the best source of vitamin D, but supplements and foods like fatty fish, eggs, and fortified cereals can also help.
3. Protein: Protein is crucial for muscle repair and growth. Include lean meats, fish, tofu, legumes, and dairy in your diet to support your strength training efforts.
4. Magnesium and Vitamin K: These micronutrients also play a role in bone health. Leafy greens, nuts, seeds, and whole grains are good sources of magnesium, while vitamin K can be found in kale, spinach, and broccoli.

Strength training is one of the most effective tools women can use to combat the effects of perimenopause, menopause, and age-related bone loss. By incorporating resistance exercises into your routine, you’ll not only improve your bone density and muscle mass but also enhance your overall well-being. With a balanced approach to exercise, diet, and lifestyle, you can look forward to a healthier, stronger future.

Our new Strong Women’s program is specifically designed for women who need these considerations with their training. Keen to become part of this program run by women’s strength specialist Lydia Pointon, send us an email to hq@revopt.com.au or call directly for all of the details on 1300 362 311.