1. Builds and Maintains Lean Muscle Mass
   After 30, we lose about 3-5% of our muscle mass per decade. This loss speeds up by the time we hit menopause, due to lower levels of oestrogen. Strength training helps combat this by building and maintaining lean muscle. Not only the muscle that we see when we flex our biceps, but the muscles in our organs as well. The stronger our muscles are the better our functional movement required for everyday things such as carrying grocery bags in from the car, lifting grandchildren, getting in and out of bed easily or taking the dog for a walk.
2. Boosts Metabolism
   Muscle burns more calories than fat, even when you’re at rest. If you don’t build and maintain lean muscle, you won’t be able to burn as many calories and so will see an increase in stored body fat. By building more muscle, you naturally increase your metabolism. Plus, when strength training, your body continues to burn calories for up to 48 hours post-workout.
3. Strengthens Bones
   As Oestrogen and Progesterone levels drop in perimenopause, so does bone density. As such, menopause puts women at a higher risk for osteoporosis. Strength and resistance training causes the muscle to pull on the bones, stimulating bone growth and improving bone density. This reduces the risk of fractures and supports your skeletal health as you age.
4. Improves Mental Health
   Strength training is also amazing for your mental state. It releases endorphins (the feel-good hormones), reduces anxiety, and helps manage stress. Plus, as you get stronger, you become more confident and feel more capable, both in and out of the gym.
5. Supports Joint Health
   With the reduction in Oestrogen and Progesterone joints tend to become more achy due to increased inflammation. Strength training helps strengthen the muscles around your joints, improving stability and reducing pain. The stronger your bones and muscles, the stronger your joints.
6. Shapes and Tones Your Body
   If looking ‘toned’ is important to you then strength training is definitely the better training option for you. Excessive cardio can break down muscle tissue.  Strength training sculpts your body, improving definition, without making you look bulky. Women don’t have enough testosterone to get bulky, just sculpted and toned.  

Getting Started with Strength Training

You don’t need to go to the gym to strength train, you can still do it from the comfort of your own home.

Some great body weight exercises for at home can include:

• Squats
• Lunges
• Push Ups
• Dips
• Plank

You can add resistance bands, dumbbells or kettlebells to your home workouts too if you have any.

If you want to train at a gym some great exercises, using dumbbells, kettlebells, or barbells include:

• Deadlifts
• Squats
• Lat Pull Downs
• Bench Press,
• Shoulder Press
• Leg Press
• Kettlebell Swings

Tips for Success

• Start Slow: If you’re new to strength training, begin with bodyweight exercises or light weights. Focus on your technique to prevent injury.
• Be Consistent: Aim for 2-3 strength training sessions per week to see progress and feel the benefits.
• Listen to Your Body: It’s normal to feel sore, but sharp pain is a sign to stop. Your technique may be off or you may be overdoing it. Rest and recovery are just as important as your workouts.
• Ask for Help: If you need help getting started with strength training, or taking your strength training to the next level, shoot me a message or an email. I can certainly help you out with that.

Final Thoughts

Strength training isn’t just about lifting weights, it’s about building strength, improving functional movement, boosting your confidence, and feeling capable. Whether you’re looking to tone up, improve your movement patterns, boost your metabolism, or simply feel better about yourself, incorporating strength training into your routine can make all the difference. And remember: It’s never too late to start!

• Coach Terri