Why menopausal women should do strength training

Why women should do strength training during the menopause and why muscles decrease by 3% from the age of 30 and by as much as 30% during the menopause:

The menopause is a natural transition that takes place in a woman's life. During this phase, the body stops producing sex hormones such as oestrogen and progesterone, which leads to a number of physical changes. One of these changes is muscle loss. Studies have shown that muscle mass gradually decreases from the age of 30, and this loss accelerates during the menopause.

Why should menopausal women strength train? Here are some reasons:

1. maintaining muscle mass: Strength training is an effective way to build and maintain muscle mass. By exercising regularly with weights or resistance bands, menopausal women can slow down or even reverse the loss of muscle mass. This is important because muscle mass is not only important for the body's strength and mobility, but also supports the metabolism and makes the body appear toned and structured.

2. strengthening the bones: With the decline in estrogen during menopause, there is an increased risk of osteoporosis, a condition in which bones lose density and become more prone to fractures. Strength training can help to maintain bone density and reduce the risk of osteoporosis. Targeted loading of the bones with weights or resistance training stimulates the body to build up more bone tissue and make the bones stronger.

3. improving metabolism: Metabolism usually slows down with age and during the menopause. Strength training can boost metabolism as muscle burns more calories than fat tissue. Building muscle mass increases the body's basal metabolic rate, which means that more calories are burned even at rest. This can help to control weight and make the body firmer and leaner.

4. increase general physical performance: Menopause can be accompanied by symptoms such as fatigue, low energy and reduced muscle strength. Strength training can help to improve overall physical performance and increase energy levels. Strengthening the muscles improves muscle endurance and the ability to perform daily tasks with ease.

5. improvement of well-being: Strength training not only has positive effects on the body, but also on mental health. Regular training can reduce stress, improve mood and enhance general wellbeing.

Increase your sense of well-being. During the menopause, when hormonal changes often lead to mood swings, strength training can be a valuable strategy for restoring emotional balance.

Overall, strength training during menopause is extremely important to combat muscle loss, improve bone health, boost metabolism, increase physical performance and promote overall well-being. It is recommended to consult a qualified trainer who can create customized exercise programs to address the specific needs and goals of a menopausal woman.