Why is Strength Training Essential for Women at Every Stage of Menopause?
- Christina at CF Fitness
- May 5
- 3 min read
Did you know that we should be regularly including strength training in our weekly lives to support us before, during and post menopause?
Menopause is a natural phase in a woman's life, but it often brings about changes that can impact physical and emotional well-being. 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 oestrogen levels decline during menopause, women may experience:
Reduced bone density, increasing the risk of osteoporosis and fractures.
Loss of muscle mass, leading to decreased strength and metabolism.
Weight gain, particularly around the abdomen.
Mood fluctuations, including anxiety and depression.
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 can CF Fitness help me?
At CF Fitness, I specialise in strength and fitness coaching tailored for women navigating menopause. Based in Frensham, I offer:
Personalised 1-2-1 and Partner PT training sessions, both in-person and online.
Classes - both online and in-person
Programmes designed to boost metabolism, support bone health, and enhance overall well-being.
Expert guidance to help you build strength safely and effectively.
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 6x strength and fitness classes that take place each week run by Christina (face to face and online options available) 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 is a certified Personal Trainer, Strength and Fitness Coach, supporting long-term health journeys for over 50+, women going through the menopause and those with long term health conditions.
I believe fitness is for everyone, regardless of gender, age, health, or size.
My approach ensures that every client feels welcomed, capable, and included.
Every session is tailored to your unique needs and goals, ensuring that you always receive a personalised experience that helps you progress at your own pace.
Every sessions focus on building strength, both physically and mentally, to help you become stronger your way and boosting confidence and self-belief along the way. It's about being Stronger Your Way.
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