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Why we’re serious about Strength Training, especially during Peri-Menopause

Sarah Brady

Maintains and builds muscle mass

Oestrogen is essential for muscle stem cell (satellite cell) function and maintenance and is also the main driver of muscle mass and strength in females. Lifting weights stimulates muscle building stem cells / satellite cells. As we age, we naturally lose muscle mass; up to 8% strength is lost each decade after 30 and the years around perimenopause make it worse. When we strength train, messages are sent to the brain that there’s serious work to do and that we need all our muscle fibres possible at our disposal.

– Moderate resistance training (repetitions of 10-15) causes tiny tears in our muscle fibres, which our body repairs and fills with more material to make our muscles bigger (hypertrophy).
– Building to more maximum strength (repetitions of around 5) is also hugely important, as this will stimulate the most satellite cells and replace the muscle and strength building stimulus that we’re losing as oestrogen declines.

Maintains and build strong bones

Our skeleton is our support network, and our muscles put us in motion. Every move we make is the product of our muscles pulling on our bones to take us in the direction we want to go. The more these movements stress our skeleton, the more our bones respond by making our bones denser and stronger (bone forming cells are osteoblasts). Resistance training improves bone mineral density as there is a great stress put on our body when lifting weights.

Boosts Metabolism and can support weight management

Our Metabolic rate tends to slow down as we age, making it easier to gain weight and harder to lose it. Strength training increases muscle mass, which in turn boosts metabolism, allowing the body to burn more calories even at rest.

Improves Mood and Reduces Stress

Hormonal fluctuations during peri-menopause can lead to mood swings, anxiety, and depression. Strength training has been shown to release endorphins, the body’s natural mood elevators.

Improves Posture and Stability

Strength training enhances muscle strength and joint stability, which improves posture and reduces the risk of falls and injuries. This is especially beneficial during peri-menopause when balance and coordination may be affected.

Improves Blood Pressure

Regular strength training can help lower blood pressure, improving cardiovascular health. This is crucial as cardiovascular risk increases with age and hormonal changes.

Builds Immunity

Strength training can enhance the immune system, helping to fight off infections and illnesses more effectively.