Perimenopause and the Power of Strength Training: Why It’s Crucial for Female Wellbeing

Navigating the journey of perimenopause can be challenging for many women. This phase, typically occurring in the mid-30s to early 50s, brings with it a range of hormonal changes that can impact mood, energy levels, bone density, and body composition.

At Griffin Fit Personal Training, we believe that strength training can be a game-changer for women going through this transition, providing numerous physical and mental health benefits backed by solid scientific research.

Understanding Perimenopause: What Changes?

Perimenopause marks the time when a woman’s body starts transitioning to menopause, and it can last anywhere from a few months to a decade. Estrogen levels fluctuate, leading to symptoms like hot flashes, sleep disturbances, and mood changes. One significant impact of declining estrogen levels is the reduction in bone density and muscle mass, making strength training a key component of maintaining overall health.

Why Strength Training Matters During Perimenopause

1. Combatting Muscle Loss

Studies show that women can lose about 3-8% of their muscle mass per decade after the age of 30, with an accelerated loss around perimenopause due to declining estrogen levels (Janssen et al., 2002). This loss not only impacts metabolism but can also reduce physical strength and increase the risk of falls and fractures. Strength training, however, can help counteract this process, preserving muscle mass and enhancing strength.

2. Boosting Bone Health

Osteoporosis and reduced bone density become more prominent concerns as estrogen declines. According to a study published in The Journal of Bone and Mineral Research, resistance training can significantly improve bone mineral density, especially in postmenopausal women (Kelley et al., 2001). By engaging in weight-bearing exercises like squats, deadlifts, and presses, women can strengthen their bones, reducing the risk of osteoporosis.

3. Enhancing Metabolic Rate

Metabolic slowdown is a common complaint during perimenopause, leading to unwanted weight gain. Research indicates that strength training increases resting metabolic rate (RMR), which means more calories are burned throughout the day, even when at rest (Hunter et al., 2000). This can be a crucial element in managing body composition and maintaining a healthy weight during hormonal shifts.

4. Improving Mood and Mental Wellbeing

The mental health benefits of exercise are well-documented, but strength training has unique benefits. A study in JAMA Psychiatry (Gordon et al., 2018) found that resistance training was effective in reducing symptoms of depression. The increased endorphin release and the sense of accomplishment from progressively lifting heavier weights can help combat mood swings and stress during perimenopause.

5. Regulating Blood Sugar Levels

As insulin sensitivity tends to decrease with age, the risk of developing type 2 diabetes rises. Strength training can improve insulin sensitivity, allowing muscles to use glucose more efficiently, which is especially beneficial during perimenopause when blood sugar regulation becomes more challenging (Iglay et al., 2007).

How to Get Started: Building a Strength Training Routine

For those new to strength training, it's important to start slowly and focus on form. At Griffin Fit, we guide our clients through personalised strength routines that take into account individual needs and goals. Here are a few basics to begin:

• Focus on Compound Movements: Exercises like squats, lunges, push-ups, and rows engage multiple muscle groups, giving you more bang for your buck.

• Progress Gradually: Start with bodyweight exercises or light weights, gradually increasing the load as your strength improves.

• Consistency is Key: Aim for at least two to three strength training sessions per week to see real benefits.

• Work with a Trainer: A certified trainer can help ensure you’re using proper form and progressing safely, which is especially important if you're dealing with the hormonal fluctuations of perimenopause.

Embracing Strength for Long-term Wellbeing

Strength training isn’t just about building muscles—it’s about building resilience, confidence, and a healthier future. By incorporating resistance exercises into your routine during perimenopause, you can take control of your health, counteract the natural decline in bone and muscle, and navigate this stage of life with strength and vitality.

At Griffin Fit Personal Training, we’re here to support women in their journey through perimenopause and beyond. By focusing on strength training, you can empower yourself with the tools to thrive during this phase and set the stage for a vibrant and active life. If you’re ready to take the next step, reach out to us at www.griffin.fit or find us on Facebook and Instagram, and let’s get stronger together.

References:

• Gordon, B. R., et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms. JAMA Psychiatry.

• Hunter, G. R., et al. (2000). Resistance training increases total energy expenditure and free-living physical activity in older adults. Journal of Applied Physiology.

• Iglay, H. B., et al. (2007). Effect of moderate aerobic exercise training on insulin sensitivity in women with type 2 diabetes mellitus. The Journal of Clinical Endocrinology & Metabolism.

• Janssen, I., et al. (2002). Skeletal muscle mass and distribution in 468 men and women aged 18–88 yr. Journal of Applied Physiology.

• Kelley, G. A., et al. (2001). Exercise and bone mineral density in premenopausal and postmenopausal women: a meta-analysis of randomized controlled trials. The Journal of Bone and Mineral Research.

By grounding the benefits of strength training in evidence-based research, women can make informed decisions about their health during perimenopause and ensure they remain active, confident, and strong for years to come.