Weight training after the menopause is particularly important. The reduction of hormone levels with age has many effects on women’s health and wellbeing. When going through the menopause, exercise has been found to be an effective tool in combatting many of the challenges these changes pose.
Menopausal changes include mood fluctuations, a slower metabolism, and guarding against the risk of certain injuries and conditions that increase with age. Here we focus upon the core benefits of weight and resistance training after the menopause, and the significant health benefits it provides.
1. Benefits bone health
A by-product of declining
Strength training helps to increase bone density, thus helping to develop stronger bones. Even the addition of ankle weights during a walk or hike can greatly enhance the benefits of these activities, adding subtle resistance that helps to protect and strengthen bones.
2. Weight training boosts metabolism
A reduction in muscle mass and metabolic function occur with
It is a myth that women will get bulky muscles from weight training: not only would a significant surplus in calorific intake be required,
3. Reduces the risk of injury
Weight and strength training conditions and strengthens the muscles and tendons, and alongside sufficient stretching exercises (such as yoga) also add flexibility and elasticity. This heightens overall functionality of the body and reduces the risk of injuries and discomfort that become more common with age.
Beginners who have never used weights or participated in resistance training should source a well-qualified trainer – or taught gym class – to ensure they are working correctly, and use sufficient weights and resistance for their existing strength and fitness levels. This will produce optimum results, without the risk of harm.