Women are said to have entered the menopausal stage when they have not had their period for more than 12 months. The transition marks the end of the menstrual cycle, accompanied by various other bodily changes. Just like menstruation, menopause is a completely normal and natural process that typically occurs in women aged between 45 and 55. While the symptoms of menopause can vary from person to person, their severity can be managed through lifestyle changes and regular physical activity.
Often, when we speak of workouts for women, strength training is something that raises eyebrows. But experts say it shouldn't! As women age and enter the menopausal stage, muscle and bone strength naturally decline. However, strength training, using bodyweight or weights, can be incredibly beneficial for women in this age group. It goes beyond just building muscle; it can actually improve overall health in surprising ways.
Also Read: Premature Menopause: Understanding Health Risks And Symptoms To Watch Out For
Common Ailments Experienced By Women During Menopause
In an interaction with the OnlyMyHealth team, Dr Thejaswini J, Consultant – Obstetrician and Gynaecologist, Motherhood Hospitals, E-City, Bengaluru, says, "Menopause brings along a wide variety of symptoms and disturbances in women."
"Generally, this occurs in the late forties or early fifties," she adds.
Some of the most common symptoms are:
- Hot flashes
- Night sweats, which usually end with profuse sweating
- Chills
- Mood changes
- Weight gain, mostly around their abdominal area
Menopause generally occurs due to a decline in oestrogen levels in the body, which tends to reduce bone density and raise the risk for osteoporosis and fractures.
Dr Thejaswini adds that some of the more general problems that other women face during this time in their lives are vaginal dryness and discomfort, both of which eventually lead to decreased libido, as well as cognitive problems related to decreased memory and difficulty concentrating.
Role Of Strength Training In Alleviating Symptoms
Strength training, also known as resistance training, is an exercise that is specialised to increase or boost the strength and endurance of muscles, explains Dr Thejaswini.
Some of the ways it works include:
- Free weights such as those employed in weightlifting—dumbbells, barbells, kettlebells
- Body weight, like push-ups, squats, and lunges
- Resistance bands, which offer elastic resistance for muscle engagement.
As per the doctor, gym machines, especially those designed for isolating various muscle groups, can also be used for strength training. Additionally, muscular strength and endurance can also be heightened with plyometric exercises, which are combinations of strength and speed, such as jump squats and box jumps.
In women who have reached menopause, strength training can work wonders in reducing the risk of developing osteoporosis and other types of fractures that may arise due to poor bone density.
A 2023 study published in the Journal of Clinical Medicine reviewed recent research (2015–2022) and found 12 studies that compared strength training to other treatments or no treatment at all. The results suggest strength training can improve leg and pelvic floor strength, physical activity levels, bone density, and even hot flashes, all of which are common issues faced during menopause.
Researchers also noted that the strength exercises may have positive effects on metabolism, hormones, heart rate, and blood pressure.
Dr Thejaswini says, "This form of exercise promotes muscle development and increases metabolism, which, as a side effect, averts weight gain. Ongoing strength exercise develops the mood by releasing endorphins, which have been said to foster a diminished feeling of anxiety and depression. It can also lead to better sleep patterns and help avoid the side effects of insomnia or other sleeping disorders. Improved muscle strength and balance improvement due to strength training can also reduce the risk of falls and injury, so it affects the physical well-being of a person indirectly.”
Also Read: Why Women Must Include Strength Training In Their Workout Routine
Other Lifestyle Changes To Consider
When it comes to alleviating menopause symptoms, besides exercise, there are several other lifestyle modifications that can help. These include:
- Having bone-healthy foods such as a balanced diet of calcium and vitamin D
- Lowering caffeine and alcohol intake
- Managing anxiety through stress management such as yoga, meditation, and deep breathing
- Regular check-ups of bone density levels and heart health
- Keeping social connections or turning to friends, family, or support groups for the sharing of emotional support and mental health during this change.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own doctor if you are dealing with any health issues to avoid complications.]