Feeling Stronger During Menopause

Menopause Doesn't Have to Mean Muscle Loss—Here's What Matters Most

One of the most effective ways to improve overall strength, increase muscle mass and bone density as women enters the stages of menopause, is resistance training.

Fearing menopause or trying to ignore the symptoms, will keep you frustrated and feeling a sense of helplessness in your changing body.  As a 49 year old woman, I’m living proof.  Good news is… your life doesn’t have to be that way! 

Stop worrying about the negative changes you may experience, or are experiencing, and focus on the positive changes your body will receive from training effectively and with intention (a focused purpose).

 

Recommended Dose
A starting “prescription” is to focus on your daily habits, write them down, and begin improving your quality of life.

Dosage:  Take Action!!  Commit to resistance training 2 days per week.  

*Convince a friend to do it with you; if needed.

 

Take Action. Start Small

At home or in a gym, the movements might include:

To build lower body strength:

• A squat or sit-to-stand: lowering yourself toward a chair and standing again

Focus on upper body strength:

• A floor push-up or elevated push-up: placing your hands on the floor, a wall, or a countertop and pushing your body away

Back and trunk stability:

• A row: Pull the dumbbell or resistance band, toward your lower ribs or hip by driving your elbow up and back

The most important step for you to take is to ensure you are in proper form for all exercises.  All habits are built by repetition.  Be sure you are repeating the correct movements to prevent future or sudden injury.

 

The Catch: Love the Process

Menopause is going to look different for each woman; the process is not a one-size-fits-all type of thing. It’s individual and unique, just like you.

Loving the process means that there is an understanding to the pace at which the exterior benefits show up later.  Focus on the benefits like: preserving and building muscle, enhanced mood, energy, and confidence.

When Strength Shows up

The body is smart. It will search for comfort in the gym, just as it would search for shelter on a stormy night. 

When you are comfortable, you generally will stay right where you are. Biggest mistake! You need to get uncomfortable! You need to challenge yourself! Strength shows up when you choose to put in the work and make every move an intentional one.

Comfort = decline

Challenge = growth

Menopause Doesn’t Mean: Do More

Strength, muscle mass, bone density, and increased energy doesn’t come from longer training and YouTube challenges. It comes from doing the right things, the right way, consistently. 

It's not about doing more—it's about the impact of focused training on your body and the value of making resistance training a consistent part of your routine.

Spend less time deciding which tv series to watch on Netflix, and more thinking of which days best fit your schedule for making a positive move forward.

Remember, “Move it, or Lose it.”