Strength Training for Menopause

Which Exercises Are the Most Useful During Menopause?

Two types of exercises stand out as particularly beneficial for women during menopause: weight training and pelvic floor exercises.

Let's take a closer look at both.

1. Weight Training

As we age, our muscle mass declines naturally. By the time you reach menopause, you may start noticing a loss in strength and muscle tone. Weight training is one of the best ways to combat this process.

Lifting weights helps preserve muscle mass, along with strengthening bones, joints, and connective tissues.

How to Start: There is no need to go to the gym to get started with strength training. You can use free weights, resistance bands, or even do free-hand exercises. Start with a simple routine twice a week, focusing on these following exercises:

1. Squats and lunges (to strengthen legs and improve balance)
2. Push-ups (to target the upper body)
3. Rows and lat pulldowns (to strengthen your back and shoulders)
4. Bicep curls and shoulder presses (for arm strength)

You have to increase the number of repetitions over time. A gradual buildup will help your body adapt without causing injury.

2. Pelvic Floor Exercises

If you're dealing with prolapse symptoms or pelvic floor issues, weight training might not be the best starting point. However, you can still work on building strength and improving your pelvic health with exercises like hypopressives. These exercises can make the pelvic floor muscles stronger, while also improving flexibility and blood flow.

Hypopressives focus on proper breathing techniques and postures to engage and tone the muscles that support the bladder, uterus, and rectum. This is essential before you start any weight training routine.

Once your pelvic floor health is sorted, you can begin incorporating strength training exercises. You should start with lighter weights and work your way up. This ensures that your pelvic floor muscles aren't overloaded and that you're strengthening your body in a way that supports long-term health.

Weight-bearing exercises like lunges and squats, which are often included in Low Pressure Fitness (LPF) routines or hypopressives, are beneficial in this case. They improve bone density and muscle strength, both of which are vital during menopause. As you progress, adding squats and lunges can improve leg strength, balance, and overall posture while also supporting your pelvic floor.

Incorporating yoga into your routine is another great way to support pelvic health. Yoga helps with flexibility, joint mobility, and strengthening the core.

Getting Started With Hypopressives

For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.

She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.