Why Resistance or Weight Based Training is Crucial for Menopausal Women

When we think of weight or resistance training, we often picture men dominating the weights section at the gym, but the truth is, building and maintaining muscle mass is incredibly important for middle-aged women for numerous reasons. It's not just about achieving a toned appearance; muscle mass is closely linked to good health. In fact, muscle mass at age 60 is one of the strongest predictors of long-term health and vitality.

Muscle mass plays a crucial role in preventing osteoporosis, fractures, cognitive decline, heart disease, and type 2 diabetes, all of which become more prevalent as women enter menopause. We also need muscle mass for metabolism, balance and stability, functional independence, hormonal balance, and mental health.

It's essential for women to engage in weight or resistance training as they age because maintaining muscle mass requires extra effort. 

Here's why:

Muscle Loss with Age: Around the age of 35, we start to lose muscle faster than we build it. Therefore, it's a case of 'use it or lose it.'

Decline in Oestrogen: Oestrogen, among its other roles in the body, is anabolic, meaning it helps to build muscles. However, during menopause, oestrogen levels decline, making it harder to build and maintain muscle mass.

While this may seem like an imposable challenge, all is not lost. With dedication and the right approach, women can effectively build and maintain muscle beyond menopause. Aim for three 45–60-minute sessions per week using weights, resistance bands, or body weight exercises.

If you're new to weight or resistance training, consider working with a personal trainer to ensure correct posture and movements, reducing the risk of injury. Focus primarily on compound exercises, such as squat variations, deadlifts, lunges, pull-ups, push-ups, bent-over rows, bench press, and squats, which target multiple muscle groups simultaneously, mimicking natural body movements. And do not worry, you will not bulk up and get too muscley.

In addition to resistance training, don't forget the importance of stretching and mobility-based exercises to keep your joints supple and maintain a healthy range of motion.

Lastly, ensure you consume protein within the hour after your workouts to support muscle synthesis and recovery. Consuming protein after your workouts is crucial for supporting muscle synthesis and recovery. Leucine, a key amino acid found in protein-rich foods, plays a significant role in stimulating muscle protein synthesis. 

Aim for about 3 grams of leucine in your post-workout protein intake to maximise its benefits. This helps your muscles repair and grow stronger, ensuring that your body bounces back from exercise stronger than before. Foods rich in leucine are eggs, meat, poultry, fish. If you don't consume animal protein consider supplementing to meet your leucine needs.