You can experience many different side effects during this menopausal period. Most of us know about the mood swings and sleep disturbances, but you may also face1 digestive issues, joint pain, dry and itchy skin, random weight gain, loss of insulin sensitivity, very low energy, hot flashes, night sweats…and more. We are also all at a greater risk for metabolic health challenges2, cardiovascular disease3, as well as bone health issues4 after menopause. This all sounds quite daunting, doesn’t it? Exercise—particularly strength training—is one “super habit” that I’ve seen have profound benefits during this phase of life, and there is plenty of research to back me up. If we don’t do anything to maintain or increase our strength, we start to lose muscle quickly8. But strength training and building lean muscle can keep our base metabolic rate up9 and positively influence our hormone regulation10. Of course, it is easier to keep muscle if you have already built it in your younger years, but it’s never too late to get started! Regular strength training triggers your body to produce more mitochondria13 and helps them work more efficiently. Mitochondria are the powerhouses of your cells. They help your body efficiently utilize the food you eat and the air you breathe. Having more of them increases your body’s energy supply. Strength training can also increase the levels of certain hormones that make you feel more energized. Since mood swings, brain fog, and lack of focus are among the many side effects of perimenopause (and we all know we need to keep our brain healthy as we age!), this one is a much-welcomed benefit. However, our bones get stronger when we put stress on them. When we strength train, the resulting tugging and pushing can improve bone density16. One study found that doing 20 minutes of moderate-intensity low or high-impact exercise three times a week is enough to maintain healthy bones in early postmenopausal women. Download her top tips to start your strength routine here, including a simple routine to get you started.
