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4/2/2025 0 Comments

How Strength Training Helps Women Over 40 Stay Lean & Strong

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Ever felt like your body is changing and what you did before doesn't give you the same results?  That's exactly how I felt  I was in peri-menopause in my early 40's and then menopause came not long after.  Despite always keeping fit by going to the gym, weight came on around the middle, I felt tired, irritable and I knew that I had to change my lifestyle in this stage of life.  I do love High Intensity Interval Training but started to incorporate strength training and walking into my routine.  Here's how the menopause can change your body, and remember everyone is different so menopause symptoms may differ for every woman and what works for one person, may not work for another so don't compare your journey to others.  Always seek medical advice.

Menopause can lead to muscle loss and slower metabolism, but strength training is a game-changer. Lifting weights helps build lean muscle, boost metabolism, and improve overall strength. Here's how:

Why Muscle Loss Happens
  • Hormonal Changes: As oestrogen levels drop, muscle mass can decrease.
  • Slower Metabolism: Less muscle means a slower metabolism, making weight management tougher.
  • Reduced Strength: Muscle loss can affect everyday tasks and overall energy.

How Lifting Weights Helps
  • Builds Muscle: Regular strength training rebuilds and maintains muscle mass.
  • Boosts Metabolism: More muscle means you burn more calories even at rest.
  • Improves Bone Health: Weight-bearing exercises strengthen bones, reducing osteoporosis risk.
  • Enhances Mood & Confidence: Exercise releases endorphins, lifting your mood and self-esteem.

Simple Strength Workout Routine.  Try this easy routine 2-3 times a week:
  1. Warm-Up (5 Minutes)
    • Brisk walk or light jogging in place.
  2. Squats (3 sets x 10 reps)
    • Stand with feet shoulder-width apart.
    • Lower into a squat, pushing hips back like you are going to sit, keeping your chest up.
    • Push through your heels to stand back up.
  3. Push-Ups (3 sets x 10 reps)
    • Perform on your knees if needed.  If this is too difficult, do it standing with your hands on the wall and step back with both feet so that you are at an angle, hands shoulder-width apart. 
    • Keep your body in a straight line and lower your chest to the floor (wall).
    • Push back up to the starting position.  If 10 is too difficult, just do as many reps as you can and build the number of reps up each time.
  4. Dumbbell Rows (3 sets x 10 reps per arm)
    • Use light dumbbells or water bottles.
    • Bend slightly forward with a straight back.  If easier, place one foot more forward than the other and place the hand without the dumbbell on your knee for support.  
    • Pull the weight towards your waist, keeping your elbow close and lower the weight.
  5. Planks (3 sets x 20 seconds)
    • Hold a plank position on your elbows or hands.
    • Keep your body straight and engage your core.
  6. Cool-Down (5 Minutes)
    • Stretch major muscle groups to relax and recover.

Building strength not only combats muscle loss during menopause but also helps you feel confident, energetic, and strong every day. Remember, consistency is key—small, regular efforts lead to big results.

Click to get my post workout stretches on YouTube
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    Jo - loves inspiring others. 

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