“Peri and Post Menopause Training - Menopause demands a different approach to strength training”

Peri and Post Menopause Training

We must adapt our training, nutrition, recovery and lifestyle to optimize our performance through menopause.

Menopause requires a tailored approach to strength training, nutrition, recovery, and lifestyle to maintain optimal performance. Our muscles, essential for daily activities and energy, are particularly vulnerable to decline during menopause.

Muscle and strength naturally decrease with age, with a significant acceleration after 60. This decline is exacerbated during menopause due to reduced estrogen, which is vital for muscle maintenance and regeneration. Research indicates a muscle decline of 30-60% around menopause if not addressed.

Resistance training, specifically lifting heavy weights, is crucial to counteract muscle loss and build strength. Unlike hypertrophy, which increases muscle size but not necessarily strength, heavy lifting stimulates muscle fibers and enhances neuromuscular connections, leading to increased strength and explosive power.

At our Semi-Private Personal Training (SPPT), we integrate functional training with heavy resistance to maximize muscle fiber engagement and boost overall strength. Benefits of heavy lifting include:

• Increased metabolic rate, aiding in calorie burning at rest.

• Improved posture and joint stability, combating age-related inflammation and tendon weakening.

• Enhanced bone density, particularly beneficial for cortical bone.

• Better blood pressure control and cardiovascular health.

• Maintenance of healthy body composition, reducing fat gain, especially abdominal fat.

• Boosted immunity, reducing inflammation and enhancing immune response.

Embrace heavy lifting to strengthen your body and enhance your health through menopause and beyond. Contact meVSme Coaches to explore training options tailored to your peri and post-menopause journey.

Coach Amanda x