Menopause brings a wave of changes, and sometimes, a dip in muscle mass and bone density can be a concern. But fear not! Strength training is your ally in this chapter. Here at Aroha Fitness, we know exercise is key to staying strong, healthy, and feeling your best during menopause and beyond.
Why Strength Training Matters in Menopause
Strength training offers a powerful counterpunch to the hormonal shifts of menopause. Here's how:
Muscle Mass: As we age, we naturally lose muscle mass, which can impact metabolism and bone health. Strength training helps build and maintain muscle, keeping your metabolism humming and supporting strong bones.
Bone Density: Oestrogen plays a role in bone health, and its decline during menopause can increase the risk of osteoporosis. Strength training helps stimulate bone cells, promoting bone density and reducing fracture risk.
Balance and Coordination: Strength training exercises can improve balance and coordination, which are crucial for preventing falls, especially as we age.
Mood and Wellbeing: Exercise is a well-known mood booster, and strength training is no exception. It can help combat stress, anxiety, and symptoms of depression, all common during menopause.
Top Strength Training Exercises for Menopausal Women
The beauty of strength training is its versatility. You can choose bodyweight exercises, free weights, resistance bands, or a combination. Here are some excellent choices to get you started:
Lower Body:
Squats: This classic exercise works your quads, glutes, and hamstrings. Start with bodyweight squats, then progress to adding weights or using a resistance band.
Lunges: Lunges target your quads, glutes, and core. Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push back up to return to starting position.
Step-ups: Find a sturdy bench or step. Step up with one leg, bringing the other knee towards your chest. Step back down and repeat with the other leg.
Upper Body:
Push-ups: Modify these on your knees if needed. Push-ups work your chest, triceps, and shoulders.
Rows: Using dumbbells or resistance bands, mimic a rowing motion. This strengthens your back muscles, important for posture and core stability.
Overhead press: This exercise, done with weights or resistance bands, targets your shoulders. Lift the weights directly overhead, keeping your core engaged.
Core:
Plank: This isometric exercise strengthens your core, back, and shoulders. Hold a plank position on your forearms or hands for as long as you can comfortably maintain good form.
Bird-dog: Start on all fours, extend one arm and the opposite leg, keeping your back flat and core engaged. Switch sides and repeat.
Remember:
Start slow and gradually increase weight or resistance as you get stronger.
Focus on proper form to avoid injury.
Listen to your body and take rest days when needed.
Join the Aroha Fitness Community!
At Aroha Fitness, we offer a supportive and welcoming environment for women of all ages and fitness levels. We have classes and programs specifically designed for strength training and low-impact exercise, perfect for menopausal women.
Let's empower ourselves through movement! Together, we can build strength, confidence, and healthy bones for a vibrant life during menopause and beyond.
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