Maximizing Your Workouts After Menopause: Essential Insights
As women transition through menopause, many face unique health challenges. But here's the surprising truth: with the right approach to fitness, you can actually emerge stronger than ever. Take Sarah Baldassaro, for instance. When she hit the milestone of 50, she took a moment to evaluate her health and decided to partner with a fitness coach to dive into strength training, an essential type of exercise for women navigating midlife.
"I can confidently say that at 52, I am stronger now than I have ever been at any point in my life," shares Baldassaro, who resides in Alexandria, Virginia. "My fitness levels closely resemble those from my early 30s."
Medical professionals emphasize that strength training is vital for maintaining healthy bones and muscles after menopause. This is particularly important since the decline of estrogen during this period accelerates bone density loss and contributes to gradual muscle mass reduction. Engaging in resistance exercises not only helps in sustaining a healthy weight but also aligns well with New Year’s resolutions focused on fitness and wellness.
Dr. Christina DeAngelis, an OB-GYN at Penn State Health, points out, "Many people underestimate the profound impact of strength training."
But what does a proper workout regimen look like, and how can one begin?
Strength Training with Weights
According to physical therapist Hilary Granat, there is a crucial link between muscle and bone health. When muscles exert force against bones during resistance training, they stimulate cells that promote bone growth. You can achieve this resistance using various equipment, including dumbbells, free weights, or machines like rowing devices. A classic example of a strength-training exercise is the chest press, where you lie back on a bench or the floor, lift weights from your chest, and lower them back down.
Granat emphasizes the importance of working "close to muscle failure." This means pushing yourself sufficiently hard during workouts.
"You need to challenge yourself with weights that feel demanding, typically completing between six and 30 repetitions," she explains. You'll know you're challenging yourself adequately if you notice a slowdown in your tempo or if you struggle to maintain form while attempting additional repetitions. For bicep curls, a general guideline is to use weights ranging from 5 pounds (2.3 kilograms) to 20 pounds (9.1 kilograms), starting on the lighter side if you're new to this.
Baldassaro has successfully progressed to lifting weights up to 20 pounds (9.1 kilograms) for specific exercises, thanks to techniques she learned from Granat. She notes that her health coach has significantly broadened her workout routine beyond just cardio. While she still includes aerobic activities, she believes that strength training has truly made a transformative difference in her fitness journey.
No Weights? No Worries!
You don’t necessarily need equipment to build muscle and bone strength. Bodyweight exercises, such as pushups, squats, lunges, sit-ups, crunches, and planks, work perfectly well. One effective bodyweight exercise involves squatting against a wall. Even the simple act of transitioning from sitting to standing in a chair can be beneficial, according to DeAngelis.
"Engaging your core while standing up from a seated position is great for your coordination and balance," she notes.
Granat also introduces a concept called "impact training," which can include activities like walking, hiking, running, jumping, skipping, and stair climbing. High-impact exercises could involve performing rebound jumps—bouncing up and down from a step about 10 to 30 times. "Remember, it’s not about jumping hard and fast excessively; three sessions per week is sufficient," she advises.
Don’t Overlook Balance
Experts recommend that women in their middle age incorporate balance exercises into their routines to prevent falls, which can lead to serious injuries like fractures. Activities such as tai chi, yoga, or even standing on one leg while brushing your teeth for around 30 seconds can significantly improve balance.
These exercises are equally beneficial for younger individuals, especially since bone mass reaches its peak between the ages of 25 and 30 and starts to decline around the age of 40.
Having experienced the remarkable benefits of strength training firsthand, Baldassaro encourages others not to delay: "Don’t wait. Start your journey today!"
The Associated Press Health and Science Department receives backing from the Howard Hughes Medical Institute's Department of Science Education and the Robert Wood Johnson Foundation. The AP retains full responsibility for all published content.
