Weight Training During Perimenopause and Menopause

Menopause is one of the major changes in women’s life. Perimenopause and Menopause’s symptoms can have a major impact on quality of life and affect the lifestyle, mood, behaviour etc.
The most common symptom is
💣Weight gain especially Mid-section Belly fat gain. women in the peri-menopausal and menopausal period when the production of hormones including oestrogen in the ovaries drops and fat cells and adrenal glands begin increasing sex hormone production. This can result in losses in muscle mass and bone mass, and if they are inactive, it can ultimately lead to weight gain.
💣Weight Training Helps to build lean muscles and helps in fat loss. Besides the reason for burning calories from actually doing the exercise, it works to increase calories burnt while resting. It occurs over time as slowly increase the amount of lean muscle tissue in the body because muscle has their own energy demand in order to sustain.
Hot Flushes -Dealing with ‘hot flushes’ can be enough to put menopausal women off exercising just to avoid bringing them on. However, there is research suggesting that resistance exercise can help via the release of endogenous opioids (self-producing hormones) into the blood that can alter the thermoregulatory centre and reduce the frequency of symptoms.
💣15 weeks of resistance exercise, performed twice a week, was shown to halve (44%) hot flushes when compared to matched controls who were sedentary5. Interesting to note that low-intensity exercise such as walking, Pilates and yoga have been shown to be less effective at reducing hot flush symptoms than Strength exercise.
💣Anxiety and mood change – Exercise is a proven treatment for depression and anxiety. Some biochemistry studies have found the release of anti-depressant hormones such as serotonin and dopamine as part of the natural ‘endorphin’ release from strength training can have strong positive effects on mood.
Sleeping issue
💣Joint pain- Ageing is one of the factors for weak bone and this can accelerate by the period of inactivity which will lead to osteoporosis. Weight Training causes micro-fissures in the bone in order to create the all-important “repair stimulate for the body to build new bone. Regular weight training reinforces bone density- making them stronger and healthier.
Sleeping- Exercise regularly helps with Insomnia issues and helps to have better sleep.