Perimenopause, Menopause, and the Power of Strength Training
Aging is a natural part of life, and for women, perimenopause and menopause bringsignificant changes to the body. While these transitions can be challenging, one of the most effective ways to maintain health and vitality is through strength training. If you’re approaching midlife, incorporating resistance exercises into your routine can help combat many of the common symptoms associated with menopause and promote long-term wellbeing.
Understanding Perimenopause and Menopause
Perimenopause is the transitional period before menopause, typically beginning in a woman’s 40s but sometimes earlier (it can be 7-10 years before menopause). During this time, oestrogen and progesterone levels fluctuate, leading to symptoms like hot flushes, night sweats, mood swings, and irregular periods. Once a woman has gone 12 consecutive months without a period, she is considered to be in menopause.
Menopause officially marks the end of reproductive years and comes with its own set of challenges, including increased risk of osteoporosis, loss of muscle mass, slower metabolism, and changes in body composition. These hormonal shifts make it more difficult to maintain strength, bone density, and overall health—but that’s where strength training comes in.
Why Strength Training is Essential During Perimenopause, Menopause and Beyond
1. Preserves Muscle Mass and Metabolism
As we age, muscle loss (sarcopenia) naturally occurs, leading to decreased strength and a slower metabolism. Resistance training helps preserve and even build lean muscle, keeping metabolism active and reducing weight gain.
2. Supports Bone Health and Prevents Osteoporosis
Oestrogen plays a crucial role in maintaining bone density. As levels decline, the risk of osteoporosis increases, making women more susceptible to fractures. Strength training stimulates bone growth, improving density and reducing the risk of fractures and falls.
3. Enhances Joint Health and Reduces Pain
Weight-bearing exercises strengthen the muscles around joints, providing better support and reducing pain from arthritis or general wear and tear.
4. Improves Mood and Mental Health
Perimenopause and menopause can contribute to anxiety, depression, and mood swings due to fluctuating hormones. Strength training releases endorphins, the body’s natural mood boosters, and helps alleviate stress and anxiety.
5. Boosts Cardiovascular Health
While menopause increases the risk of heart disease, strength training helps improve cardiovascular function by reducing blood pressure, cholesterol levels, and inflammation.
How to Get Started with Strength Training
If you’re new to resistance training, start with these tips:
- Begin with Bodyweight Exercises: Squats, lunges, push-ups, and planks are great foundational movements.
- Incorporate Free Weights or Resistance Bands: Start with light weights and
gradually increase resistance as you get stronger.
- Focus on Functional Movements: Exercises that mimic everyday activities (like
lifting, pushing, and pulling) improve overall mobility and strength.
- Strength Train at Least 2-3 Times Per Week: Aim for full-body workouts that target major muscle groups.
- Prioritise Recovery: Give muscles time to rest and recover, and ensure you’re getting enough protein to support muscle repair.
Embracing Strength at Every Stage
Perimenopause and menopause are inevitable, but losing strength, mobility, and vitality doesn’t have to be. Strength training is one of the most powerful tools to support your body through these transitions, helping you stay strong, confident, and resilient as you age. If you
haven’t yet incorporated resistance training into your routine, now is the perfect time to start!
At Love Pilates, we believe in nurturing your body through movement that supports your long-term wellbeing. Strength training, combined with mindful exercise like Pilates, helps
you move through life with ease, grace, and power. If you’re ready to embrace this next chapter with strength and confidence, we’re here to guide you every step of the way!
What is a Love Strong Class?
Love Strong is our dedicated strength training class designed specifically for women navigating midlife, perimenopause, and beyond. This class combines functional strength training, resistance exercises, and mindful movement to help you build lean muscle, improve bone density, and enhance overall wellbeing.
In a Love Strong class, you can expect:
- Expert guidance on safe and effective strength training techniques
- A welcoming, supportive environment tailored to your needs
- A mix of bodyweight, free weights, and resistance band exercises
- A focus on building confidence, mobility, and core strength
- Mindful recovery techniques to support muscle repair and relaxation
Whether you’re new to strength training or looking to enhance your current routine, Love Strong is the perfect way to stay strong, energised, and empowered at every stage of life.
Join us and experience the benefits of strength training in a way that supports your body and mind!
““Thank you again for bringing this amazing business to Beecroft which has evolved into a wonderful community of women (and some men) for much needed area of health, fitness and well-being.
I am stronger, fitter, healthier and more positive as I walk towards menopause and beyond.
You guys are a big part of me feeling that I can embrace this journey with a positive and hopeful mindset. Thanks for also equipping me with the tools I need thanks to book recommendations like Outlive and let’s face it, anything by Stacey Sims.
I’m not done yet, lots to still achieve, but I’m so much better than where I was at 12 months ago, so bring on the next 12.” - Amanda”
