Pilates and strength for perimenopause, menopause and beyond!
Want to feel like yourself again?
As a female led small business with a 50 year old founder - it should not come as a great surprise that peri-menopause and menopause are topics close to our heart. We are all going to age - but we can change HOW we age and how we feel.
As I approached fifty, the dreaded peri-menopause symptoms started to appear - hot flashes, cold flashes (I didn’t know that was a thing!), I seemed to gain weight almost overnight, I couldn’t sleep and my anxiety went through the roof - having never had an anxiety issue before. As many of you would know - the symptom list can be endless!
Despite having done plenty of reading on peri-menopause it caught me off guard. My mum has osteoporosis so I started to quietly freak out about bone density and joined the gym with the intention of hitting the weight room - which I never did the year I was on membership! On a flight to France I read Outlive by Peter Attia and it totally shifted my approach to ageing. I wanted to set myself up for the future.
I hadn’t realised how much muscle mass, strength and power we lose over 40. According to Andy Galpin, every year after 40 we lose:
1% muscle size
2-4% muscle strength
8-10% muscle power
Traditional Pilates is muscular endurance, which is really valuable - but doesn’t address the muscle loss. I knew I needed to strength train - but I just couldn’t set foot in the weights room - and that is where Love Strong was born. Love Strong uses strength training principles on the reformer to build muscle mass and strength. Everyone works at their own level and to their own strength capabilities and you’ve got the support and encouragement of the group behind you.
Do I still do “regular” Pilates? Absolutely!!! I personally go to Pilates classes twice a week. It helps develop a strong core, balance and mobility - and assists me with strength work (plus I LOVE it!).
If you are transitioning through perimenopause or menopause, you may be experiencing changes in your body that affect your strength, flexibility, energy levels, and overall well-being. You may have realised that how you’ve been moving - doesn’t get the results it used to. At Love Pilates, we’re here to support you through this stage with Pilates reformer and tower classes as well as our strength-based Love Strong classes.
We want to help you feel empowered, strong, and capable and be the fittest, strongest version of you - for life.
New to Love Pilates?
Purchase our Intro Offer for new clients!*
Get Any 4 Classes in 14 Days for $59
*only available to clients new to Love Pilates
LOVE STRONG
Build Strength
We’re super passionate about the benefits of strength training - which is why we offer Love Strong classes. If you’re doing strength training elsewhere - that’s great. If not we’d strongly encourage you to join our Love Strong classes.
Our Love Strong classes uses strength training principles on the reformer to build muscle mass and strength. Everyone works at their own level and to their own strength capabilities and you’ve got the support and encouragement of the group behind you.
Benefits of Strength Training
Preserves Bone Density - Strength training helps to stimulate bone growth and maintain bone density, reducing the risk of fractures.
Improves Muscle Mass and Metabolism - Strength training helps preserve and even build muscle mass. This helps boost your metabolism, making it easier to maintain a healthy weight.
Enhances Joint Health - Strengthening the muscles around your joints provides more stability and reduces the risk of joint pain or injury, which can be exacerbated by hormonal changes during menopause.
Improves Cardiovascular Health - Strength training is not typically associated with cardio, studies show that it can improve heart health by lowering blood pressure, improving cholesterol levels, and enhancing overall cardiovascular function.
Reduces Hot Flashes and Night Sweats - Regular strength training has been shown to reduce the frequency and severity of hot flashes and night sweats, common symptoms during perimenopause and menopause.
Improves Mood and Reduces Anxiety/Depression - Strength training boosts the production of endorphins, which can improve mood, reduce feelings of anxiety and depression, and help manage the emotional changes that may come with menopause. It's a natural way to combat mood swings and irritability.
Enhances Sleep Quality - Regular physical activity, including strength training, can help promote better sleep. Many women experience insomnia or disrupted sleep during menopause, and strength training can aid in improving the quality of rest.
Helps Manage Weight - Strength training helps to prevent or reduce abdominal fat by increasing lean muscle mass, which in turn helps regulate metabolism and manage body weight.
PILATES REFORMER & TOWER
Muscular endurance, flexibility, mobility and core strength
Pilates reformer and tower classes will work on core strength, alignment, mobility and muscular endurance.
We offer Reformer and Tower Fundamentals classes (which are beginner friendly) as well as Love Reformer (intermediate to advanced) and Reformer Athletic classes (which incorporate jumpboard).
If you’re new to exercising or coming back after a break our Reformer and Tower fundamentals will get you started on your strength journey.
Benefits of Pilates
Improves Core Strength & Flexibility: Pilates helps strengthen core muscles and improve flexibility, which is crucial for overall mobility and posture.
Enhances Posture and Alignment: During menopause, many women experience changes in posture due to weight gain, hormone fluctuations, or muscle imbalances. Pilates focuses on alignment and posture, helping correct these issues and alleviate pain in areas like the lower back and neck.
Reduces Stress and Anxiety: Hormonal changes during perimenopause and menopause can lead to mood swings, stress, and anxiety. Pilates incorporates breathing exercises and mindful movement, which can promote relaxation, reduce stress, and enhance mental well-being.
Improves Balance and Coordination: Menopause can increase the risk of falls due to changes in balance and muscle control. Pilates works on stabilizing muscles, improving proprioception (awareness of body position), and boosting coordination, which can help prevent falls and enhance balance.
Boosts Energy Levels: Hormonal fluctuations can lead to fatigue and decreased energy. Pilates can increase circulation and boost energy levels by encouraging deep, controlled breathing and promoting overall body strength and endurance.
Promotes Pelvic Floor Health: During menopause, pelvic floor dysfunction becomes more common due to decreased oestrogen levels. Pilates can help strengthen the pelvic floor muscles, improving bladder control and reducing the risk of pelvic organ prolapse.
READY TO LEARN MORE?
Our Favourite Resources:
So we all know that learning is great for our long term cognitive health…… If you’re wanting to delve deeper into understanding perimenopause, menopause or ageing, here are some of our favourite resources:
Books:
The New Menopause, Dr Mary Claire Haver
The Definitive Guide to Perimenopause & Menopause, Dr Louise Newson