weight lifting helps menopause

The Empowering Benefits of Heavy Lifting in Perimenopause and Menopause

Posted by Sarah Bacon on


Perimenopause and menopause mark significant phases in a woman's life, bringing about hormonal changes that can impact physical and mental well-being. During this time, engaging in regular exercise becomes crucial for maintaining overall health and mitigating the challenges associated with hormonal fluctuations. Among the various forms of exercise, lifting heavy weights emerges as a perfect and empowering choice for women navigating perimenopause and menopause.

Bone Health: One of the primary concerns for women entering menopause is the decline in estrogen levels, leading to a decrease in bone density. Heavy lifting, particularly resistance training, has been proven to stimulate bone growth and enhance mineral density. This can be instrumental in combating the increased risk of osteoporosis during and after menopause, promoting skeletal strength and resilience.

Metabolism and Weight Management: As hormonal imbalances occur, metabolism tends to slow down, making weight management more challenging. Heavy lifting, with its capacity to boost metabolism and increase muscle mass, becomes a powerful ally in controlling body weight. The enhanced muscle mass contributes to higher resting metabolic rates, aiding in the prevention of weight gain commonly associated with menopausal changes.

Hormonal Regulation: Heavy lifting triggers the release of endorphins, commonly known as "feel-good" hormones, which can alleviate mood swings and stress often experienced during perimenopause and menopause. Additionally, resistance training helps regulate insulin levels, reducing the risk of insulin resistance and diabetes, common concerns in this life stage.

Enhanced Cardiovascular Health: Menopausal women are at an increased risk of cardiovascular issues. Engaging in heavy lifting not only improves heart health by enhancing blood circulation and reducing blood pressure but also contributes to a more balanced lipid profile. This, in turn, reduces the risk of cardiovascular diseases that can become more prevalent in menopausal women. 

Improved Sleep and Mental Well-being: The hormonal changes during perimenopause and menopause can disrupt sleep patterns and contribute to mood disorders. Heavy lifting has been associated with improved sleep quality and reduced symptoms of anxiety and depression. The physical exertion releases tension and stress, leading to a more restful sleep and an overall improvement in mental well-being. 

Better skin! 

A study in the journal Scientific Reports, recently, concluded that strength training may enhance skin health even more so than aerobic exercise. The study found that lifting weights helped skin elasticity as well as dermal thickness. These are exciting findings. 

Lifting weights emerges as the perfect exercise for women navigating perimenopause and menopause due to its multifaceted benefits. From promoting bone health to regulating hormones and improving mental well-being, incorporating heavy lifting into one's fitness routine empowers women to navigate this transformative phase with strength and resilience. Embracing the physical and mental advantages of heavy lifting can contribute significantly to a healthier and more fulfilling menopausal journey.

To find out more about this subject, we recommend you listen to the Zoe podcast on this topic.


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