If I were to recommend one thing to any women in her 40’s it would be to start strength training. Keep reading because in this article I will address the benefits of strength training in perimenopause. Knowledge is power and will help to keep you motivated on the days where maybe you feel like giving up or canceling your workout.
I have been strength training on and off since my mid-thirties when I stopped marathon and ultramarathon training. The story I used to tell myself was that strength training was “boring” and that I needed a gym membership to do it. Totally wrong! If have found strength training to be not only enjoyable but also empowering. It has translated into my daily life and rarely do I need help lifting heavy bags or opening up jars at home.
I also workout at home. My husband and I turned a guest bedroom into a mini gym, so we don’t have to waste time or money on a gym membership. No excuses!
So, let’s get started. We will get into the physical, mental and hormonal benefits along with both the short and long-term effects.
The Physical Benefits of Strength Training for Women in Perimenopause
Improved Bone Density: Reducing the Risk of Osteoporosis and Fractures
As we age, our bone density naturally decreases, especially during and after menopause. This is due to the drop in our estrogen levels, which plays a crucial role in bone health. This decrease in bone density can lead to osteoporosis. This is a condition that causes the structure of our bones to change causing them to become fragile and more susceptible to fractures.
How Strength Training Helps:
Strength training, particularly weight-bearing and resistance exercises, places stress on our bones. This helps to stimulate bone cells to grow stronger.
Research shows that regular strength training can slow down or even reverse bone loss in women over 40. Thus, providing a protective effect against fractures, especially in vulnerable areas like the hips, spine, and wrists. By incorporating strength training into a routine, women can significantly reduce their risk of osteoporosis without having to take medications or even hormone replacement therapy.
Research shows that elderly women who fracture a hip have increased mortality rates of up to 20-30% in the first year following the hip fracture. If that statistic doesn’t motivate you than I am not sure what will!
Combatting Natural Muscle Loss with Age (Sarcopenia)
Sarcopenia is the medical term used to define the natural age-related loss of muscle mass. This begins as early as our 30s but accelerates in our 40s and beyond, particularly for women. This muscle loss contributes to a slower metabolism, reduced strength, and an increased risk of falls and injuries.
How Strength Training Helps:
Strength training is the most effective way to counter sarcopenia. By progressively challenging our muscles with resistance, we can not only preserve but also rebuild lost muscle mass. It is never too late to begin a strength training program. Research has shown both men and women can build muscle in their 70s and 80s!
Increased muscle mass has a domino effect on other aspects of health, too. More muscle means a stronger metabolism, better weight management, and improved functionality in our daily tasks.
Another reason to strength train is that when we have more muscle mass, we tend to look leaner which helps us to feel better about ourselves and motivates us to continue to embrace our healthy habits.
Enhanced Joint Health and Pain Reduction
Joint pain and arthritis are common concerns for women over 40, often limiting mobility and impacting quality of life. Osteoarthritis, in particular, becomes more prevalent with age, as cartilage within the joints wears down, causing pain and stiffness.
Estrogen helps keep our cartilage healthy by increasing collagen production, which is a key component of cartilage. So, it makes sense that when our estrogen levels decline, we can experience increased joint pain.
I wrote a full blog post on this topic. If you are interested check it out below:
Joint Pain in Menopause: What You Need to Know
How Strength Training Helps:
Strength training helps to fortify the muscles around our joints, providing them with greater stability and support. When muscles are stronger, they help to absorb some of the forces that would otherwise impact the joints directly, reducing wear and tear.
Additionally, strength training increases blood flow to joint areas, bringing nutrients to the cartilage and surrounding tissues. This can help reduce inflammation and stiffness. Many women find that regular strength training can decrease arthritis symptoms, making daily movements easier and less painful.
Metabolic and Weight Management Benefits
Boosting Metabolism: How Muscle Increases Resting Metabolic Rate
One of the key benefits of strength training is its positive impact on metabolism. Muscle tissue is metabolically active, meaning it burns calories even when the body is at rest. For women over 40, building muscle can counteract the natural metabolic slowdown that occurs as we age, as muscle mass tends to decline due to hormonal changes and less physical activity.
How Strength Training Helps:
When we engage in strength training, we build lean muscle, which increases our resting metabolic rate (RMR) and helps our body to burn more calories throughout the day, even when we’re not exercising. This elevated metabolic rate can make it easier to maintain or achieve a healthy weight over time. Unlike cardio, which primarily burns calories during exercise, the muscle gained from strength training supports sustained calorie burn throughout the day.
Supporting Weight Management: Strength Training as a Tool for Maintaining a Healthy Weight
Weight gain can be a concern for many women over 40, particularly during and after menopause when we lose our lean body mass (i.e. muscle), and hormone levels fluctuate. Strength training is an effective tool for weight management because it promotes muscle growth and enhances metabolism, helping to curb the loss of lean body mass.
How Strength Training Helps:
Strength training not only helps us to burn more calories, it also creates a more toned physique. By building lean muscle, we can achieve a healthy body composition that improves overall appearance and strength. Additionally, strength training encourages long-term consistency by helping us to feel stronger and more capable. This often translates into other positive lifestyle choices, like improved nutrition and better sleep.
Reducing Visceral Fat: Importance of Visceral Fat Reduction for Health in Midlife
Visceral fat is the fat stored around our internal organs. It is more harmful than subcutaneous fat (the fat just beneath the skin) and is linked to higher risks of heart disease, type 2 diabetes, and certain cancers. In midlife, hormonal changes make it easier for us to accumulate visceral fat, particularly in the abdominal area.
How Strength Training Helps:
Strength training not only reduces our overall body fat, it also specifically targets visceral fat. Studies show that resistance exercise can significantly lower visceral fat levels, improving metabolic health and reducing the risk of cardiovascular and metabolic diseases. By focusing on building muscle and burning fat, strength training helps us to counteract the effects of hormonal changes and supports a healthier, more protective body composition.
Hormonal and Mood Benefits
How Strength Training Supports Hormone Health During Perimenopause and Menopause
During perimenopause and menopause, our levels of estrogen, progesterone, and testosterone fluctuate. This can impact our muscle mass, fat distribution, and overall energy levels. These hormonal shifts can make it challenging for us to feel balanced and energized.
How Strength Training Helps:
Strength training can help us moderate some of these hormonal effects by supporting muscle preservation and even boosting levels of beneficial hormones like testosterone, which aids in maintaining muscle mass and bone density.
Exercise, particularly resistance training, can also reduce insulin resistance, keeping our blood sugar levels stable and supporting energy balance. By stabilizing blood sugar and supporting muscle maintenance, strength training helps us to manage some of the effects of hormonal shifts, making this period feel less tumultuous.
Connection Between Strength Training, Reduced Stress, Improved Mood, and Better Mental Health
Midlife is often accompanied by increased stress, whether from career demands, family responsibilities, or the physical changes of aging. Strength training has been shown to improve mental health by reducing stress and enhancing mood, thanks in part to the release of endorphins during and after exercise.
How Strength Training Helps:
Strength training stimulates the release of endorphin. Thes are “feel-good” hormones that reduce stress and improve our mood.
In addition, strength training has been linked to lower levels of anxiety and depression. It can also increase confidence and self-efficacy, as we see ourselves getting stronger and more capable. For us women in midlife, strength training offers not only physical resilience but also a psychological boost, helping us to feel more empowered and in control of our health. By managing stress, supporting a positive outlook, and building resilience, strength training contributes to a more balanced and satisfying life.
Long-Term Health Benefits of Strength Training
Reduced Risk of Chronic Diseases
Chronic diseases, such as heart disease, type 2 diabetes, and metabolic syndrome, are leading health concerns for women over 40. Fortunately, strength training provides protective benefits against these conditions by positively impacting several key risk factors.
How Strength Training Helps:
Regular strength training has been shown to improve cardiovascular health by lowering blood pressure, reducing LDL (bad) cholesterol, and increasing HDL (good) cholesterol. Strength training also promotes healthy blood circulation, which supports heart health.
Strength training enhances insulin sensitivity. This basically means that our body can manage blood glucose more effectively and efficiently, lowering our risk of type 2 diabetes.
Building muscle through strength training can also reduce excess body fat—a key factor in preventing metabolic syndrome. Collectively, these benefits reduce the risk of developing chronic diseases, supporting a healthier, longer life.
Improved Longevity and Quality of Life: How Staying Strong Enhances Daily Activities and Independence as We Age
I spent many years taking care of patients in assisted living and memory care facilities. I was able to see first-hand how important strength is, not only for disease prevention but also for our independence. Maintaining strength and mobility is crucial for enjoying an independent and active life, especially as we age. Everyday tasks, such as lifting groceries, climbing stairs, and playing with grandchildren, can become more challenging without sufficient strength and flexibility.
How Strength Training Helps:
Strength training directly supports the physical capabilities that allow us to stay active and independent. By strengthening muscles and bones, we reduce our the risk of falls and injuries, which are common and potentially life-altering events in later life.
Additionally, maintaining strength enhances flexibility and balance, making daily movements easier and less taxing on the body. For women over 40, investing in strength now pays dividends in the years to come, improving not only lifespan but also health span—the years lived in good health, with a higher quality of life.
Getting Started with Strength Training
Beginner Tips: Safe, Accessible Exercises, Like Bodyweight and Dumbbell Moves
Starting a strength training routine doesn’t require heavy weights or gym equipment. Many effective exercises can be done at home with minimal equipment, making it accessible for beginners.
Getting Started:
For beginners, it’s best to start with bodyweight exercises like squats, lunges, push-ups, and planks. These exercises engage multiple muscle groups and build a solid foundation of strength. Once comfortable, you can introduce light dumbbells for moves like bicep curls, shoulder presses, and bent-over rows. Focusing on form over weight is key, as good form prevents injury and ensures the right muscles are activated.
If you have the money, I will also encourage you to invest in at least a few personal training sessions. This will help you to learn the correct form and most personal trainers will provide you with a customized workout plan that meets your goals.
If you’re looking for a plan to get started, you can download my FREE 7-day strength training plan for beginners. It contains 3 different strength training workouts that can be done at home or in the gym.
Forming a Routine: Suggestions for How Often and How Intensely to Train
Consistency is essential for building strength, but that doesn’t mean you need to train daily or at high intensity to see results.
Routine Tips:
For beginners, starting with two to three strength training sessions per week is ideal. Each session can include a mix of exercises that target major muscle groups (legs, back, core, and arms). Aim for 6-8 repetitions per exercise and complete 2-3 sets of each move. As strength and endurance improve, you can gradually add more weight or additional sessions. Including rest days in your routine is important for muscle recovery and overall progress.
Building Confidence and Consistency: Tips to Stay Motivated and Accountable
Starting a new fitness routine can be challenging, especially if it’s unfamiliar. Building confidence and staying consistent is key to making strength training a lasting habit.
Tips for Staying on Track:
Set small, achievable goals that build momentum, like aiming to increase weight or reps every few weeks. Track your progress—whether through a journal, an app, or simply noting how much easier exercises feel over time. Finding a workout buddy or joining a local class can also provide motivation and accountability. And don’t forget to celebrate milestones, like lifting a heavier weight or completing an extra set, as these wins build confidence and keep you engaged.
Check out these posts below for more information about strength training for women:
Strength Training for Women Over 40: A How to Guide
5 Quick Tips for Building Muscle After 40
I hope that this post has not only motivated you to either start or continue strength training but also provided you with some education on why it is so important. Let me know in the comments below if you have any questions or concerns.
Don’t forget to download your FREE 7-day strength training plan for beginners. It contains 3 different strength training workouts that can be done at home or in the gym. Thanks for reading and have a great week!
