Menopause is a natural transition that all women go through as they age. During this time, women experience changes in hormone levels that can lead to symptoms like hot flashes, night sweats, sleep problems, and mood changes. Weight lifting and strength training offer an effective way to manage several common menopause symptoms.
How Weight Lifting Helps With Menopause
Weight lifting provides the following key benefits during menopause:
- Boosts energy levels - By building muscle mass and improving metabolism, weight lifting counteracts the fatigue, sluggishness, and low energy that many women experience during menopause. Strength training gives an energizing effect.
- Eases hot flashes - Several studies reveal that regular strength training reduces the frequency and severity of hot flashes. The exact reasons are unclear, but working out may help regulate body temperature.
- Relieves stress and anxiety - Weight lifting is an outlet to relieve tension. The concentration required acts as a positive distraction. Physical exertion releases endorphins, "feel-good" hormones that enhance mood.
- Builds stronger bones - Estrogen loss leads to accelerated bone loss during and after menopause. The resistance and impact from weight training stimulates bone-building. This helps stave off osteoporosis.
- Supports weight management - Many women find it harder to maintain their weight after menopause. Strength training helps offset age-related muscle loss. By building lean muscle mass, your body burns more calories even at rest.
- Improves sleep - Strength training often helps relieve night sweats and hot flashes that disturb sleep. It also tires the muscles and enhances relaxation at night. This leads to longer, deeper periods of restorative sleep.
Getting Started with Weight Lifting
Luckily, you do not have to be a bodybuilder to reap the benefits! Even two 30-minute strength training sessions a week can help relieve menopausal symptoms. The key is tailoring weight lifting to your needs and abilities. Follow these tips:
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Consult your doctor - Discuss plans to start lifting weights, especially if you have health issues like heart disease or osteoporosis. Get individualized guidance.
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Work with a trainer - Consider several personal training sessions to learn proper lifting form and technique. This helps prevent injury.
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Start slowly - Begin with light loads and focus on controlled movements through the full range of motion. Build up gradually over time.
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Pay attention to posture - Stand tall with shoulders back to avoid straining the neck or back. Engage core muscles for stability.
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Mix up your routine - For the best results, target all major muscle groups including chest, back, arms, core, hips and legs.
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There are many options for building a weight lifting routine. Many gyms offer specialized classes like Body Pump. If going to a gym makes you uncomfortable, start in the privacy of your home! Dumbbells, resistance bands, and even weighted household objects work great. The most important thing is to ~~strikeout~~ start strength training consistently.
