Did you know that we should be doing a form of strength training to support us before, during and post menopause?
It’s Menopause Awareness Month (October 2023) and the perfect time to remind everyone that it shouldn’t be a taboo subject. We should all be talking about it and understanding it - not just those of us going through it or will be going through it.
What can happen to me during the menopause?
As we go through menopause the following may happen:
Decline in muscle mass
Bone density decreases leading to weaker joints
Weight increase, especially around the midsection
Greater risk of being insulin resistant so at higher risk of Type 2 Diabetes
So why is strength training so important?
Maintains muscle mass: Strength training helps to counteract the natural slow decline in muscle mass women face when aging, especially during menopause, preserving muscle tissue and strength.
Bone health: Strength training, particularly weight-bearing exercises, can help increase bone density and reduce the risk of fractures. As we go through menopause there is a risk of a decrease in bone density, which can lead to conditions like osteoporosis.
Metabolism and weight management: Strength training and increasing your muscle mass boosts metabolism, helping maintain a healthy weight or even losing excess weight. (of course only if we’re eating healthy!)
Hormonal balance: Hormones change during menopause, including a decrease in estrogen levels. Strength training can help regulate hormonal balance which helps improve mood, energy levels, and overall well-being.
Joint health and flexibility: Strengthening muscles around joints can alleviate strain on those joints, reducing the risk of arthritis and improving overall joint health and mobility.
Heart health: Combining strength training with cardiovascular exercise (also called conditioning), contributes to a healthy cardiovascular system which in turn helps manage blood pressure and cholesterol levels, reducing the risk of heart disease.
Improved insulin sensitivity: Strength training can improve insulin sensitivity, which is crucial for blood sugar regulation. This is especially important for women going through menopause, as insulin resistance can become more common.
Psychological benefits: Taking part in regular strength and conditioning training can boost confidence, self-esteem, and body image. It can also alleviate symptoms of depression and anxiety, sometimes more prevalent during menopause.
Reduced risk of chronic conditions: Strength training has been associated with a lower risk of chronic diseases such as Type 2 diabetes, certain types of cancer, and even Alzheimer's disease.
And finally, because it's fun! Find the right coach and community, and strength and conditioning training won’t be a scary or overwhelming activity to add to your daily routine.
How do I get started?
Firstly, don't feel overwhelmed or think it's not something you can do. Yes you can! Strength training doesn't automatically mean lifting heavy weights or 'becoming bulky'.
Message Christina for a free consultation where you'll meet, get to know each other and talk through what strength and conditioning training could look like for you and what's important to you. Everyone has their own reasons and we're all different. It needs to be relevant to you.
Choose from one of the 3x strength and conditioning classes that take place each week run by Christina or alternatively you might be interested in 1-2-1 personal training sessions working on your own specific goals and ambitions on a one to one focused basis. The choice is yours.
Why CF Fitness?
Christina at CF Fitness is a size inclusive strength and conditioning coach who believes that every body, no matter who they are, has the right to feel valued and included. Whether in person, online, 1-2-1 or in face to face class environments, Christina brings to every session a unique coaching style that is nurturing, caring and fun whilst ensuring her specialist insights and knowledge, along with her passion for strength training, provides every client with a personalised experience. Christina truly believes it's not about being the best, the strongest or having an 'Instagram body’. It's about being yourself, enjoying what you do and improving your overall fitness and wellbeing for the long term. It's about being Stronger Your Way.
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