Throughout the menopausal phase, in addition to experiencing hot flashes and mood fluctuations, I began to observe alterations in my body’s form. Despite regular exercise, I noticed a decline in my muscle firmness, an increase in my midsection, and a feeling of tightness in my clothes. Even though I incorporated more diverse workouts like cardio, yoga, Pilates, and resistance training, I did not witness the same outcomes achieved post-pregnancies.
I found that my journey was not unique—many acquaintances and online menopause support groups encountered similar challenges.
Studies show that the drop in estrogen levels during menopause can affect our customary workout routines. The positive news is that there are methods to develop muscle and transform body structure during menopause; however, it may necessitate more strenuous efforts.
Challenges of Building Muscle in Menopause
During menopause, the decrease in hormones, particularly estrogen, brings about changes in body configuration, such as reduced muscle mass and strength and an increase in fat mass. Estrogen plays a vital role in muscle health by influencing satellite cells, which are crucial for muscle development and restoration.
Estrogen also impacts metabolism, affecting weight management and energy consumption. The decline of estrogen during menopause can decelerate metabolism, presenting challenges in burning calories and fat.
Nevertheless, resistance training has exhibited promise in enhancing muscle regeneration among older individuals. It can promote muscle mass growth, diminish fat content, and elevate the basal metabolic rate for sedentary adults.
Boosting Metabolism and Muscle Development
In menopause, it’s essential to modify your exercise routines to prioritize high-intensity resistance training to stimulate muscle repair processes that necessitate estrogen and testosterone. This shift can aid in sculpting the body, naturally elevating hormone levels, and strengthening muscles and bones, particularly with advancing age.
Recommendations for Your Resistance Training Program
During menopause, opt for high-intensity resistance training to induce micro-tears in muscles that trigger the involvement of estrogen and testosterone in the recovery process. Focus on lifting weights that push you to exhaustion within approximately six repetitions.
Incorporate resistance training for every muscle group thrice a week, starting with lighter weights and gradually progressing to heavier loads as you enhance your strength. Compound exercises that engage multiple muscle groups like squats or rows offer significant benefits.
Maintaining correct lifting posture and pace, concentrating on the mind-muscle connection during exercises, and interspersing cardiovascular intervals between resistance training sets is crucial. Integrating low-intensity cardiovascular activities such as walking complements your regimen.
Initiating or intensifying your resistance training journey in menopause can notably impact your fitness and wellness, contributing to longevity and overall vigor.
If you have been engaging in resistance training for a while, focusing on enhancing your resistance training program could lead to substantial advancements in your fitness voyage. Michele Cuffe stresses that developing muscle through rigorous weight training is achievable naturally at any age, including in your senior years. She underscores that resistance training forms a pivotal base for health and longevity.
To support your muscle-building ambitions, ensuring adequate protein intake is crucial for preserving and enriching muscle mass. As we age, our bodies become less efficient at utilizing protein compared to our youth, as indicated in a study published in the Journal of the American College of Nutrition. For women undergoing menopause, it is advisable to target 1.3 to 1.4 grams of protein per kilogram of body weight daily.
Below is a muscle-building workout tailored for resistance training during menopause:
1. Sumo Deadlift:
– This workout targets the glutes, quads, inner thighs, and hamstrings.
– Perform 4 sets of 10 repetitions.
– Ensure to maintain proper form and control throughout the exercise.
2. Barbell Back Squat:
– Engages the glutes, quads, hamstrings, core, and lower back.
– Complete 4 sets of 10 reps.
– Concentrate on maintaining correct form and control.
3. Bent-Over Barbell Row:
– Targets the latissimus dorsi, middle and lower trapezius, rhomboids, and posterior deltoids.
– Aim for 4 sets of 6 to 10 reps.
– Keep a flat back and engage your core during the movement.
4. Overhead Shoulder Press:
– Works the pectorals, deltoids, triceps, and upper back.
– Do 4 sets of 10 reps.
– Keep your core engaged for stability during the exercise.
5. Biceps Curl:
– Focus on the biceps.
– Complete 4 sets of 10 reps.
– Ensure controlled movements throughout the exercise.
Ensure that you challenge yourself with weights heavy enough that the last several reps of each set are demanding. It is acceptable to reduce the weight or take breaks as necessary. Remember to focus on deliberate and measured movements to maximize muscle involvement.
If you lack access to a barbell, alternative equipment such as kettlebells or dumbbells can often serve as substitutes. Upholding proper form and technique is critical to reaping the full benefits of these exercises.
