As we journey through perimenopause and menopause, our bodies undergo significant changes which impact our health and lifestyle. That’s why I nag everyone about the importance of building lean muscle; it’s not just for looks. It’s for your overall well-being. In this article I will detail some of the most crucial reasons.

When we talk muscles the first thing that comes to mind is the type you flex to look fit and strong. However, we also have muscles in our organs and other tissues throughout the body. Therefore, the importance of strength training goes way beyond just being able to lift heavy weights.

Strengthen Bones

As we age, our bones naturally become weaker.  As we enter perimenopause and then menopause, our oestrogen and progesterone reduces. One of the many functions of these hormones is to assistant in developing bone density. As such, the reduction in oestrogen and progesterone also sees the reduction in our bone density.

Strength training increases bone density, because it causes the muscles to pull on the bones that they’re attached to, activating cells called ‘osteoblasts’. Osteoblasts are responsible for forming bones. This process reduces risk of fractures and osteoporosis, which is one of the many risk factors that increase we enter menopause.

Boosts Your Metabolism and Improves Fat Loss

The more muscle you have the more energy you need to support the movement of these tissues. The more energy that is used the faster your metabolism becomes. This leads to your body burning more calories, even at rest. The more calories you burn they greater fat loss you experience. This is especially important as our metabolism naturally slows down with age.

Insulin Sensitivity

Increased muscle mass improves insulin sensitivity, which helps balance and manage blood sugar levels more effectively. This is key to avoiding insulin resistance and diabetes, which becomes a higher risk as we age. It also means that the more insulin sensitive you are, the more carbs you can metabolise without risking excess fat stores.

Reduces Blood Pressure and Circulation

Strength training helps improve heart function which in turn helps lower blood. The more muscle you have the more efficient your blood flow. This enhances oxygen and nutrient distribution throughout the body, ensuring your organs function optimally, improving your overall health and reducing inflammation.

Increases Leptin Sensitivity

Improving muscle mass also enhances leptin sensitivity. Leptin is your ‘I am full’ hormone. It’s your natural portion controller. It will naturally help you feel satiated and reduce chances of overeating or binge eating.

Look Good, Feel Good and Move Well

Of course, there are aesthetic benefits as well. The stronger and leaner your muscles and your body becomes the more sculptured and tone you tend to appear. So for those that appreciated the ‘toned’ look, this contributes to improved aesthetics.

However, if we look beyond looks, increased muscle strength enhances your ability to perform daily activities, like getting up off the floor, sitting and getting up off the couch, reaching up to an overhead kitchen cupboard etc. Improving core strength and stability also reduces risks of falls.

Helping with basic functional movements makes life easier and more enjoyable. There is nothing more empowering than feeling confident, strong and capable!

Variety of Strength Training Methods

There are many more ways to strength train than just ‘pumping iron’ and lifting weights. Yes, you can build muscle using free weights like dumbbells and barbells, but that’s not the only way.

Bodyweight exercises, such as push-ups, squats, and lunges, are also effective.

Resistance bands are awesome for improving strength as well as flexibility.

 Even activities like yoga and Pilates, which emphasize core strength and stability, improve strength and muscular endurance.

Simply find what you enjoy and what fits into your lifestyle and make it a regular part of your life. When you do what you love and works in your lifestyle it becomes sustainable. That’s the aim here; to be able to be fully functional for many decades to come.

Conclusion

Building muscle is not just about looking good. It’s about creating a stronger, more resilient body capable of handling the changes that come with menopause. So, let’s embrace strength training as a key component of your health and well-being. Trust me, your future self will thank you for it!

• Coach Terri