At 12Reps, we’re passionate about empowering women to take control of their health at every stage of life. Menopause is a natural transition that often comes with challenges like hormonal changes, muscle loss, and mood swings. However, strength training has been shown to alleviate many of these symptoms, helping women feel stronger, healthier, and more confident.
Let’s explore how strength training can be a game-changer during menopause, backed by scientific evidence from Capel-Alcaraz et al.’s 2023 systematic review, The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause.
Navigating the Challenges of Menopause
Menopause brings a variety of physical and emotional changes, including decreased bone density, loss of muscle mass, increased fat storage, and fluctuations in mood. Without targeted strategies, these changes can negatively impact quality of life and long-term health.
What if incorporating strength training into your routine could help alleviate these symptoms and enhance overall wellbeing?
The Benefits of Strength Training During Menopause
Improved Bone Density – Hormonal changes during menopause increase the risk of osteoporosis, but strength training helps maintain and even improve bone health. The study confirms that regular resistance exercises stimulate bone density, reducing the risk of fractures and promoting skeletal strength.
Preservation of Muscle Mass – Sarcopenia, or the loss of muscle mass, accelerates during menopause. Strength training counters this decline by building lean muscle, improving functional strength, and enhancing metabolism. The review found that women who engaged in strength exercises experienced better muscle retention and overall body composition
Enhanced Mental Health – Hormonal fluctuations during menopause can lead to anxiety, depression, and mood swings. Strength training has a proven effect on reducing stress and improving mood, thanks to the release of endorphins. Capel-Alcaraz et al. (2023) highlighted how strength exercises improve psychological wellbeing and reduce depressive symptoms in menopausal women.
Better Cardiovascular Health – Strength training improves heart health by reducing blood pressure and improving lipid profiles, which is particularly beneficial for postmenopausal women who are at greater risk of cardiovascular diseases.
How to Get Started with Strength Training During Menopause
If you’re new to strength training, start with simple movements like bodyweight squats, lunges, or light dumbbell exercises. Focus on compound movements like squats, deadlifts, and presses to target multiple muscle groups. Gradually increase resistance as your confidence and strength grow.
The 12Reps app is designed to make this journey easier, offering guided workouts tailored to your fitness level and goals.
Strength Through Menopause with 12Reps
Strength training isn’t just about lifting weights—it’s about lifting your quality of life. Backed by science, it’s one of the most effective ways to manage menopausal symptoms and build a healthier, stronger future.
Download the 12Reps app today and access expert-designed strength training plans to help you thrive through menopause and beyond.
Because menopause is a time for strength, not limitations. Let’s make it your strongest chapter yet.
Reference:
Capel-Alcaraz AM, García-López H, Castro-Sánchez AM, Fernández-Sánchez M, Lara-Palomo IC. The Efficacy of Strength Exercises for Reducing the Symptoms of Menopause: A Systematic Review. J Clin Med. 2023 Jan 9;12(2):548. doi: 10.3390/jcm12020548. PMID: 36675477; PMCID: PMC9864448.
