Strong Through Menopause: Harnessing the Power of Resistance Training

Strong Through Menopause: Harnessing the Power of Resistance Training

By Laura Velasco Centella, PT

Menopause is a natural part of life that every woman will experience, typically in their late 40s to early 50s. It marks the end of menstrual cycles and can bring about a variety of symptoms due to changes in hormone levels. But did you know that resistance training can be a game-changer during this phase? Let's dive into the benefits and how it can help you stay strong and healthy through menopause.

Some Facts About Menopause

• The menopausal transition is preceded by approximately 35 years of regular, predictable menstrual cycles. During this time, women have a well-defined intermenstrual interval of 25-35 days. (1)

• Cortical bone makes up more than 80% of your skeleton and plays a big role in your risk of fractures. After menopause, the drop in estrogen is the main reason women lose bone density. (2)

• In the literature search, it is noted that though 20% of menopausal women remain asymptomatic, mild and severe problems are seen in 60% and 20% of women, respectively. (3)

Interestingly, menopause isn't unique to humans. Some whale species also experience menopause, which scientists believe could be an evolutionary advantage. By ceasing reproduction, older females can focus on helping to raise and guide younger generations, enhancing the survival of their family groups. This post-reproductive phase can be viewed as a time of wisdom and leadership, both in human societies and in the animal kingdom.

In killer whales, post-reproductive females play a crucial role in the survival of their pods. They lead hunting expeditions, share knowledge of food sources, and take care of their descendants, which improves the survival rates of their offspring and grand-offspring.

The Role of Resistance Training

Resistance training, also known as strength training, involves exercises that improve muscle strength and endurance by working against a force. This can include free weights, resistance bands, and body-weight exercises. Incorporating resistance training into a fitness routine offers numerous benefits, particularly for women going through menopause.

Benefits for Bone Health

One of the most critical benefits of resistance training during menopause is its positive impact on bone health. As estrogen levels decline, women become more susceptible to osteoporosis, a condition characterized by weak and brittle bones. According to the International Osteoporosis Foundation, women can lose up to 20% of their bone density in the five to seven years following menopause.

Resistance training helps counteract this bone loss by stimulating bone formation and increasing bone mineral density. A study published in the Journal of Bone and Mineral Research found that postmenopausal women who engaged in resistance training exercises showed significant improvements in bone densitycompared to those in a fitness program and those who did no exercise. Both exercise groups (resistance training and fitness) started with a warm-up that included brisk walking and stretching. After that, they did 30 minutes of strength training exercises. Both groups did the same nine exercises, but in different ways:

·      Resistance Training Group: Did three sets of eight repetitions for each exercise, gradually increasing the weight over time to match their individual progress.

·      Fitness Group: Exercised for 40 seconds at each station with a 10-second break in between, using minimal weight that didn't change much during the study. They also rode a stationary bike for 40 seconds at a moderate intensity.

In short, the Resistance Training group focused on progressively increasing weights, while the Fitness group kept the weight light and added some moderate cycling. (4) This highlights that not all types of exercise are equally effective for specific health goals. It is crucial to tailor exercise programs to meet individual needs for optimal results.

Alleviating Menopause Symptoms

In addition to promoting bone health, resistance training can help alleviate several menopause symptoms:

1.     Hot Flashes and Night Sweats: A different study published in Maturitas found that women who exercised three times a week, performing eight different exercises with 8-12 repetitions in two sets, gradually increasing the weight, experienced a significant reduction in the frequency of their hot flashes compared to the control group (which did not change their physical activity levels). On average, the number of hot flashes decreased by 43.6% in the exercise group, while the control group saw only a 2% reduction. This suggests that a structured resistance training program can be an effective and safe way to reduce moderate to severe hot flashes in postmenopausal women. (5)

2.     Mood and Mental Health: Resistance training can improve mood and reduce symptoms of depression and anxiety, which are common during menopause. The increase in endorphins and other feel-good hormones from exercise contributes to a better overall mood. (6)

3.     Sleep Quality: Improved sleep quality is another benefit of resistance training. Regular exercise helps regulate sleep patterns and can alleviate insomnia, a common issue during menopause. (7)

4.     Weight Management: By regularly lifting weights women can combat the natural loss of muscle and strength that occurs with age and hormonal changes. During menopause, decreased estrogen levels can lead to muscle loss and increased fat, which can make everyday activities more challenging. A recent study showed that lifting weights boosted strength in women, but pre-menopausal women gained more muscle compared to post-menopausal women. This highlights the need for women in menopause to keep up with regular resistance training, monitor progress and adjust the exercise plan to meet individual goals. (8)

Benefits of Resistance Training for Women During Menopause

How to Get Started

For women going through menopause, starting a resistance training program can seem daunting, but it doesn't have to be. Here are some tips to get started:

• Consult a Professional: Speak with a physiotherapist or exercise physiologist to design a program tailored to your needs.

• Start Slow: Begin with lighter weights and gradually increase the resistance as you become more comfortable and stronger.

• Consistency is Key: Aim for at least two to three resistance training sessions per week.

• Combine with Other Exercises: Incorporate aerobic exercises and flexibility training for a well-rounded fitness routine.

At Cedar Rock Wellness Clinic, we understand the unique challenges faced by women going through menopause. Our team of dedicated professionals offers a comprehensive approach to wellness, including physiotherapy, massage therapy, acupuncture, yoga, and tailored exercise programs. We are committed to helping you develop a personalized self-care plan to maintain your health and well-being. Visit us today to start your journey towards better health.

References

1.     Santoro, N., & Randolph, J. F. (2015). Reproductive hormones and the menopause transition. Obstetrics and Gynecology Clinics, 42(4), 679-694.

1. Khosla, S., Melton, L. J., & Riggs, B. L. (2011). The unitary model for estrogen deficiency and the pathogenesis of osteoporosis: Is it still valid? Journal of Bone and Mineral Research, 26(3), 441-451.

3.     Mundhra R, Kumari P, Bahadur A, Khoiwal K, Naithani M. (2023). Metabolic Syndrome and Its Association with Menopausal Symptoms among Postmenopausal Women: A Cross-sectional Study. J Midlife Health.14(3):212-217.

1. Kerr, D., Ackland, T., Maslen, B., Morton, A., & Prince, R. (2001). Resistance training over 2 years increases bone mass in calcium-replete postmenopausal women. Journal of Bone and Mineral Research, 16(1), 175-181.

2. Berin E, Hammar M, Lindblom H, Lindh-Åstrand L, Rubér M, Spetz Holm AC. (2019). Resistance training for hot flushes in postmenopausal women: A randomised controlled trial. Maturitas.126:55-60.

3. Singh, N. A., Clements, K. M., & Singh, M. A. (2005). The efficacy of exercise as a long-term antidepressant in elderly subjects: A randomized, controlled trial. Journal of Affective Disorders, 89(1-3), 185-192.

4. Lambiase MJ, Thurston RC. (2013). Physical activity and sleep among midlife women with vasomotor symptoms. Menopause. 20(9):946-952.

5. Isenmann E, Kaluza D, Havers T, et al. (2023). Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial. BMC Womens Health. 23(1):526.