The link below is to an article titled “Strength training during menopause offers multiple benefits”. This is an excerpt from a guide by Barbara Bushman, PhD, Janice Clark Young, EdD and the America College of Sports Medicine (ACSM) entitled “Action Plan for Menopause” – 2005.

Here are (some) of the key points from the article that came from their research.

The bad news…

  • “Lean body mass decreases by approximately 15 percent between the ages of 30 and 80” (*significant)
  • “Almost a 30 percent decrease in overall strength between the age of 50 and 70 years”
  • “Every decade as you lose muscle tissue, your metabolism also decreases by about 5 percent”
  • “This slower metabolic rate contributes to middle-aged weight gain”

The good news…

  • “Weight training programs for women are effective at preserving muscle”
  • “Strength training can slow the metabolic decreases, muscle loss, and weight gain that normally occur in middle-aged women.”
  • “Strength training is linked to high bone mineral density in adults of all ages and both sexes”
  • “Improvements in bone density have been seen after training regimens of 1, 2, or 3 days per week, provided the intensity (relative load) is high

Additional health benefits of strength training for menopausal women…

  • Reduced risk of adult-onset diabetes
  • Lower blood pressure
  • Decreased arthritis pain
  • Maintenance of or improvement in lower back health
  • Increased functional independence
  • Improved sleep
  • Decreased depressive symptoms
  • Increased overall physical activity level
  • Improved static and dynamic balance

If you would like to read the article in full, or have access to the “Action Plan for Menopause” guide click the link below:

“Strength training during menopause offers multiple benefits”

If you would like to know WHAT you can do about starting a strength training program click the link below to book a complimentary consultation with one of our certified personal trainers.

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We hope you took some value from this post and would love to meet with you in person to discuss your personalized action plan for health and well-being.

Thank you for reading,