So, just how important is strength training after menopause? In this post, I dive into why it’s time to grab some dumbbells or resistance bands and start combatting the natural muscle loss that begins in our 30’s.
During menopause, we begin to experience a decline in estrogen. This decline in estrogen can reduce calcium in our bones which can lead to decreased bone density and puts us at a higher risk for osteoporosis and bone fractures.
Many women also experience an increase in weight gain during and after menopause. There is no evidence that this weight gain is directly related to menopause. It may be due to aging and our reduced level of activity. Regardless of the cause, we need a solution to stop the weight gain. Strength training is a key component.
Can women over 50 build muscle?
Absolutely! With a proper strength training program and nutrition, women over 50 can build muscle and even counter the natural loss of muscle that occurs as we age. It’s never too late to start.
Why strength training is essential after menopause
There are numerous benefits of strength training for all ages. After menopause, which occurs around the age of 51, these benefits can make all the difference in the quality of our senior years and our ability to remain independent.
1. Strength Training Increases Muscle Mass
As early as our 30’s, we start naturally losing muscle at the rate of 3-8% per decade. By age 60, the rate of muscle loss increases.
Muscle isn’t just for the bodybuilders. We need muscle for daily functional activities like walking, sitting, standing, carrying groceries etc. The loss of muscle also increases our risk of falls.
2. Strength Training Improves Bone Density
Our bones become stronger as the muscle attaching to them becomes stronger.
We all probably know someone who has fallen and broken a hip or other bone as a result of weakened bones or osteoporosis. So what can you do to help reduce the odds of that happening to you?
Eat foods high in calcium to help strengthen your bones. After age 50, women need 1200mg per day. Some great sources of calcium are:
- 1 oz Parmesan cheese, (331mg)
- 1 cup plain Greek yogurt/1 cup milk (300mg)
- 3.75 oz can of sardines (350mg)
- 3 oz canned salmon (210mg)
- 1 oz scoop of whey protein (200mg)
- 1/2cup tofu prepared with calcium (860mg)
Many foods are also fortified with calcium.
Get plenty of Vitamin D either through sunlight or a supplement
According to the National Library of Medicine, postmenopausal women have shown increases in bone density with 500 to 800 IU’s of Vitamin D supplementation.
Exercise, including strength training
As you exercise, your bones become stronger.
Reduce alcohol consumption
Heavy alcohol consumption compromises bone density and increases risk of osteoporosis.
Avoid smoking
Smoking has been related to reduced bone density and higher risk of osteoporosis. It is unclear if the smoking by itself is the cause as many individuals that smoke also have other risk factors, such as alcohol consumption, lack of exercise, and poor diet.
3. Strength Training Boosts Metabolism
Metabolism is the energy, in the form of calories, that we burn every day. We burn calories when we exercise, whether that be walking, running, cycling or strength training. We also burn calories when we sit, watch TV and sleep. This is called our “resting” metabolic rate.
As we build muscle from strength training, we are increasing our “resting” metabolic rate and therefore, burning more overall calories throughout the day.
4. Strength Training Improves Your Mood
Several research studies have shown that women participating in strength training programs see an elevation in mood. Some women who had mild to moderate depression saw “significant” improvement in their mood when following a strength training program three or more times per week. Strength training is a great way to let go of worry, disappointment, and frustration.
5. Strength Training Can Help Prevent an Increase in Body Fat
In addition to losing muscle mass as we age, we tend to see an increase in body fat (often around our mid-section). As mentioned above, strength training builds muscle that burns more calories and therefore, assists with preventing weight gain in the form of body fat.
Caution: Strength training alone won’t prevent an increase in body fat. You’ll want to be fueling your body with nutritious foods, with the right calories. The increase in calorie burn from muscle won’t undo a poor diet.
What is strength training?
Strength training consists of any exercise that is designed to increase your physical strength.
These exercises can be done with your own body weight, with resistance bands, free weights, like dumbbells or weight machines you’d see in a gym.
Make sure you grab a copy of of my free 7-Day At-Home Workout Plan.
Also, check out the article “Secrets to a Strong, Healthy Female Body” for more tips and exercises you can do at home.
Reap the rewards of strength training after menopause
You want to get the biggest bang our of your hard work, right?
To ensure you are reaping all the benefits of strength training, keep these tips in mind:
- Eat lean protein, like eggs, chicken breast, greek yogurt, fish and lean beef. For more info on the best high protein foods and how much protein you need, take a look at this blog “Top foods to eat to build lean muscle”
- Lift heavier weights. Aim for a weight that you can perform 8 – 12 reps with good form. To build muscle, we need to overload the muscle (make it work). If the weight is too light, you will not see optimal results.
- Include compound movements like squats and pushups. These exercises work multiple muscle groups at the same time
Exercise guidelines for women over 50
You may be wondering… how much strength training do I need to do? how often? and what else? Following are some guidelines for different aspects of your workout routine.
Strength Training
Strength training is one component of an ideal fitness plan. With the right workout plan that includes all your major muscle groups, 3 times a week is sufficient.
Endurance
According to the American Heart Association, we should strive for 2 1/2 hours per week of endurance exercises like brisk walking (treadmill, or outside), elliptical machines, stair-step machines, or low impact aerobics class. I recommend spreading this out over 4-5 days.
Flexibility
Stretching and yoga are also great for improving flexibility and managing stress.
If you are hunched over a computer all day, like me, you are likely to experience tight muscles in your back, shoulder, neck, and hamstrings.
Although stretching every day is ideal, that may not always be realistic. If it isn’t, find at least one day a week to focus on those tight muscles. Your body will thank you.
Warm up
Every strength training or endurance type workout should include 5 – 10 minutes of warm up. Walking is a great way to warm up. Simple knee lifts, arms swings, arm circles etc also work great. If your endurance exercise is walking, the warm up would be a slower walk before you moved into a brisk walk.
Cool down
Be sure to end each workout with a cool down and stretching. If you don’t have time for a full body stretch, take 5 minutes to stretch out your legs or the main muscles you just exercised.
If you haven’t already joined our free Facebook group, I invite you to join us now. When you join you’ll be part of an amazing group of women all on similar journies to live a healthier lifestyle, lose weight, build muscle, and have more energy and confidence. What are you waiting for? I hope to see you inside the group soon.