• Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
24/7 Health News
No Result
View All Result
Home Article

Why weightlifting is beneficial before and after the menopause

May 15, 2023
in Article
Why weightlifting is beneficial before and after the menopause
Loss of muscle mass and a slower metabolism are just some of the physical changes caused by the menopause. Gyorgy Barna/ Shutterstock

Many women begin experiencing symptoms of the menopause around age 50. As hormones begin to fluctuate and change, women might start experiencing a range of symptoms, such as hot flushes, joint pain, low mood and vaginal dryness. The menopause can also be accompanied by a range of physical changes too – including loss of muscle mass, loss of bone density and a slowed metabolism.

Fortunately, regular exercise – specifically weightlifting – can help mitigate these changes somewhat and improve overall health and wellbeing. Here are just some of the ways weightlifting can be beneficial to women going through the menopause.

Table of Contents

  • 1. Increases bone density
  • 2. Maintains muscle mass
  • 3. Boosts metabolism
  • 4. Improves mood
  • Getting started

1. Increases bone density

Not only does weightlifting challenge your muscles, it also challenges your bones. In fact, resistance exercises (such as weightlifting) are shown to stimulate the formation of new bone tissue, which can increase bone density.

This may be particularly beneficial to women who are postmenopausal and at risk of osteoporosis (brittle bones). Research has shown women who regularly resistance train had significant increases in bone mineral density, including in the hip and spine. Greater bone density may also reduce the risk of osteoporosis.

2. Maintains muscle mass

As women age, they tend to lose muscle mass and strength, which can increase the risk of falls, fractures and injury. The menopause may contribute to this loss of muscle mass.

But research shows that weightlifting is an effective way for older adults – including women – to maintain and even increase their muscle mass and strength. For postmenopausal women, research has shown that those who participate in regular resistance training are less likely to experience losses in muscle mass and strength compared to those who participate other forms of exercise, such as stretching and mobility.

Other research has also found that weight training may be beneficial for women in the perimenopause period, too. The study found that perimenopausal women who regularly weight trained – as opposed to doing standard aerobic exercise (such as running or walking) – over a two-year period gained around three times less stomach fat on average.

3. Boosts metabolism

Weightlifting can increase lean muscle mass, which in turn can help boost metabolism and burn more calories at rest. This can be especially important for women just before and after the menopause, as hormonal changes can lead to a decrease in metabolism and an increase in body fat.

Middle aged woman performs dumbbell shoulder press in the gym.
Regular weightlifting may help boost metabolism.
MDV Edwards/ Shutterstock

In one study published in the Journal of Strength and Conditioning Research, postmenopausal women who participated in a 12-week resistance training programme had significant increases in resting metabolic rate which can help to manage excess weight gain.

4. Improves mood

Women going through the menopause may experience mental health issues, including depression and anxiety. But exercise – including weightlifting – may have numerous benefits for mental health, including reducing symptoms of depression and anxiety.

One study found women who participated in a 16-week combined resistance training programme reported improved mood and emotional wellbeing when compared to a programme which only included guidance on a healthy lifestyle. Furthermore, self-esteem, mood and fatigue have also been shown to improve following prescribed resistance training in older adults – suggesting weightlifting can have a positive effect on quality of life. Although this particular study wasn’t conducted on menopausal women specifically, it’s likely exercise may have a similar effect.

Women who experience disturbed sleep and hot flushes may also experience reduced quality of life and mood. But resistance training is shown to be an effective tool in regulating body temperature, which may improve emotional wellbeing.

The effects of weightlifting on mood may be due to the release of endorphins, which are natural painkillers and mood-boosting chemicals in the brain.

Getting started

Given how many benefits weightlifting can have for women going through this period of their lives, you may be eager to get started. But if you’ve never tried resistance training or weightlifting before, here are a few things to bear in mind:

  1. Start with a qualified trainer: Working with a qualified personal trainer or strength and conditioning coach can be beneficial especially right at the start of your fitness journey. They can help you learn proper lifting techniques, establish a safe and effective exercise programme and progress at a pace that’s appropriate for your fitness level and goals.
  2. Focus on form: Proper form is crucial when lifting weights, especially as you age. Poor form can increase your risk of injury and prevent you from seeing the benefits of weightlifting. Take the time to learn proper technique and start with lighter weights until you feel comfortable and confident. Using a mirror or videoing yourself during workouts can help ensure your form is good.
  3. Start with compound exercises: Compound exercises are exercises that work multiple muscle groups at once. These exercises are great for building overall strength. Some examples include squats, deadlifts and bench presses. Try doing these around 2-3 times a week. Once you have a good foundation of these compound exercises, start to include exercises which focus on one specific muscle or work to help stability – such as shoulder press or lunges.
  4. Progress gradually: As you become more comfortable with weightlifting and feel the weights you’re lifting aren’t as challenging as they used to be, you can gradually increase the weight or intensity of your workouts for progression. Just be sure not to progress too quickly, as this may increase your risk of injury.

Weightlifting can have many benefits – and doing it consistently may help you maintain good physical and mental health not only before and after the menopause, but as you get older too. Just be sure to consult your healthcare provider before starting any new exercise programme, especially if you have pre-existing health conditions or concerns.

The Conversation

The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.

ShareTweetSharePin
Next Post
Getting too excited can stop men from orgasming – but there’s a solution

Getting too excited can stop men from orgasming – but there’s a solution

Most Read

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

December 15, 2022
morning back pain

Morning Again Ache Trigger Is Not the Mattress

October 11, 2021

Why Circadian Rhythms Matter for Your Health

July 30, 2024
lower back pain relief exercises

5 decrease again ache aid workouts

October 11, 2021

4 steps to building a healthier relationship with your phone

January 28, 2025
3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

October 15, 2021
Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

December 14, 2022
bleeding in gum

When The Bleeding in gum Is Severe ?

October 11, 2021
Good Night Sleep

6 Causes of Good Evening Sleep

October 11, 2021
Kick up your heels – ballroom dancing offers benefits to the aging brain and could help stave off dementia

Kick up your heels – ballroom dancing offers benefits to the aging brain and could help stave off dementia

January 3, 2023
Biden is getting prostate cancer treatment, but that’s not the best choice for all men − a cancer researcher describes how she helped her father decide

Biden is getting prostate cancer treatment, but that’s not the best choice for all men − a cancer researcher describes how she helped her father decide

May 20, 2025
Ten small changes you can make today to prevent weight gain

Ten small changes you can make today to prevent weight gain

October 12, 2021

COVID vaccines: how one can pace up rollout in poorer international locations

October 5, 2021

This Simple Hygiene Habit Could Cut Your Risk of Stroke, New Research Reveals

February 1, 2025

Multiple sclerosis: the link with earlier infection just got stronger – new study

October 12, 2021
Support and collaboration with health-care providers can help people make health decisions

Support and collaboration with health-care providers can help people make health decisions

December 16, 2021
Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

December 1, 2021
Five ways to avoid pain and injury when starting a new exercise regime

Five ways to avoid pain and injury when starting a new exercise regime

December 30, 2022
woman covered with white blanket

Exploring the Impact of Sleep Patterns on Mental Health

August 4, 2024

Maximize Your Performance – Sync with Your Circadian Rhythms

August 9, 2024
Why are some people faster than others? 2 exercise scientists explain the secrets of running speed

Why are some people faster than others? 2 exercise scientists explain the secrets of running speed

April 29, 2024
Backlash to transgender health care isn’t new − but the faulty science used to justify it has changed to meet the times

Backlash to transgender health care isn’t new − but the faulty science used to justify it has changed to meet the times

January 30, 2024
News of war can impact your mental health — here’s how to cope

Binge-eating disorder is more common than many realise, yet it’s rarely discussed – here’s what you need to know

December 2, 2022
As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

December 14, 2022
GPs don’t give useful weight-loss advice – new study

GPs don’t give useful weight-loss advice – new study

December 16, 2022
Nutrition advice is rife with misinformation − a medical education specialist explains how to tell valid health information from pseudoscience

Nutrition advice is rife with misinformation − a medical education specialist explains how to tell valid health information from pseudoscience

January 28, 2025
FDA limits access to COVID-19 vaccine to older adults and other high-risk groups – a public health expert explains the new rules

FDA limits access to COVID-19 vaccine to older adults and other high-risk groups – a public health expert explains the new rules

May 21, 2025
Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

December 22, 2022
Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

December 2, 2022
How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

July 6, 2022
  • Home
  • Health & Wellness
  • Disclaimer

© 2020 DAILY HEALTH NEWS

  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice

© 2020 DAILY HEALTH NEWS