Dr Madhur Chadha
Muscles, bulky bodies, and ripped physiques are often what we think of when we think of a person who goes to the gym, right? Hitting the gym or doing a regular workout is equally essential for all genders, and strength training becomes necessary for women in their midlife cycle. Lack of regular exercise makes the body prone to injuries and diseases.
Strength training for women approaching menopause
Strength training is particularly beneficial for women approaching menopause, a phase marked by hormonal changes that impact bone density, muscle mass, and overall metabolism. As estrogen levels decline, women become more susceptible to osteoporosis, joint pain, and even an increase in body fat. Strength training helps combat these effects by maintaining or increasing muscle mass, which supports joint health and bone density.
Estrogen plays a crucial role in women’s bodies, impacting everything from reproductive health to bone density and heart health. Additionally, estrogen impacts brain function, mood, and cognitive health, making it essential for overall well-being throughout a woman’s life. For women approaching menopause, when estrogen levels begin to decline, the body’s ability to recover and maintain muscle mass can be affected. Regular physical exercise, especially strength training, becomes critical to counteract these changes.
Exercise can help mitigate the effects of reduced estrogen by stimulating muscle growth, improving bone density, and boosting cardiovascular health. Additionally, physical activity is known to positively influence hormonal balance, helping to reduce symptoms like fatigue and mood swings that often accompany fluctuating estrogen levels. .
Regular resistance exercises can boost metabolism, balance blood sugar levels, and improve overall body composition, helping women maintain their strength and vitality as they age. Beyond physical benefits, strength training is also known to enhance mood and reduce symptoms of anxiety or depression, providing emotional resilience through this transitional period.
Breaking myth
To begin with, strength training helps you build muscles, which are essential for the human body. If you don’t dig deep, your body comprises bones, organs and muscles. Muscles cover your entire body to not only hold your organs but also make it possible for you to exist. According to studies, most people lose around 1% of their body weight yearly. So even if you don’t want to bulk, you still have to retain your body mass. It’s a myth that women start to lose their feminine softness and buff up if they regularly do strength training or lift weights.
Apart from building muscle, strength training also helps develop bone strength. Just like muscles, bones start to deplete after age 30, so older women are more prone to bone Injuries. It’s often seen in women that they start gaining weight instantly as they enter a specific age group. But this weight gain is not healthy because it mostly consists of fat, which can lead to problems like fatty liver, diabetes, and even heart issues. Regular workouts improve cognitive functions like processing speed, execution, and memory.
Strength training for beginners
For beginners, strength training can start with simple exercises using body weight, such as squats, lunges, and push-ups, gradually building foundational strength. Light dumbbells or resistance bands can add gentle resistance without overstressing the muscles. A beginner’s routine might include two to three weekly sessions, focusing on different muscle groups each time to avoid overuse injuries. It’s essential to warm up with light cardio and stretching and end each session with cool-down stretches to prevent muscle soreness.
Initially, a guided training session using the right props is critical to prevent injury. Instructional videos can be beneficial. Starting with small steps and gradually increasing intensity is the key to a sustainable and beneficial strength training routine.
Dr Madhur Chadha is a Regenerative Sports Science and Pain Medicine Specialist and Co-Founder of Axis Clinics in Delhi NCR. He is a clinician and an active sportsperson. He is actively involved in regenerative research for the betterment of sports and arthritis patients.
