Overwhelmed by all the advice about ways to get fit in midlife?
Heres a menopause workout plan to turn down the noise and get you moving.
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Lift heavy!
Actuallydont run at all!
Unless, maybe, if yourewearing a weighted vest?
Much of the advice is not backed by science.
scientist, exercise physiologist, and sports nutritionist
And often the loudest and worst guidance is coming from influencers and celebrities with no credentials or expertise.
On the upside, the tide is turning.
But it will take timeand much more funding.
Its the one way to actually help ourselves.
Where to begin and what to do is often what prevents middle-aged women from sticking to a consistent plan.
We asked a few women and a couple of experts for advice, based on experience and research.
Heres what we know.
What a simple and effective menopause workout plan looks like
1.
Declining estrogen levels on their own arent necessarily to blame.
scientist, exercise physiologist, and sports nutritionist
Nutrition andshifting sleeping patterns in menopausecan also contribute to body changes.
Shedidnt feel intimidated while working outthere.
So she signed up for some personal training.
I acknowledge the privilege that I have to afford the gym, the trainer, and have the time.
The program her trainer has created for her allows her to achieve those goals.
And for good reasonforthis age group, lifting weights provides a lot of benefits.
But what does lifting heavy actually mean forsomebody whos never lifted weights before?
Do you feel like you actually need a minute or two to rest and recover between the sets?
I think it is an absolute game-changer for women at this stage of our lives.
Cardio is not making you fat, and its not causing menopause belly or any of those things.
And then make that cardio a little bit more intentional.
A group of 72 women were divided into pre-menopause, perimenopause, and post-menopause groups.
In essence, Smith-Ryan says, our focus shouldnt be so much on losing fat, butgaining muscle.
HIIT works no matter how old you are or how much body fat you haveit really stimulates muscle.
Or add in hills to the intervals to stimulate more exertion.
You actually see adaptations really quickly, especially if youve never trained before, Smith-Ryan says.
She assumed shed always be fit.
Then 50 hitand her routine started evaporating.
Hot flashes andstress kept her up at night.
Running wasnt fitting into her life as consistently as it once had.
I dont think it was deliberate.
It kind of creeps up on you.
Cooke took up ballroom dancing and swimming to stay active, but still missed running.
So she turned to local coaches fromRun Farther and Fasterfor one last-ditch effort to get back to it.
In April she successfully ran a 10-mile race.
Theres benefit across our entire lifespan, she says.
it’s possible for you to still get stronger and gain muscle.
It is never too late.
The research backs that up.
Cooke concurs and has some advice, too.
Start slow, but be consistent.
Its pushing too hard, too soon that leads to setbacks, she says.
And congratulate yourself every time youre doing it, because its not easy.
The fact that youre doing it is worth giving yourself a pat on the back.
And remember: Exercise is just one piece of the menopause puzzle (albeit a large piece).
And if you get derailed from your foray into fitness, dont give up.
It happens to everybody.
Just ease back into it and remember why you started in the first place.
Keep showing up at whatever the 100 percent is that you could give that day.
Ko, Jupil, and Young-Min Park.
Menopause and the Loss of Skeletal Muscle Mass in Women.Iranian journal of public healthvol.
Body composition, physical activity, and menopause symptoms: how do they relate?.
Menopause 31(4):p 336-341, April 2024.
Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.
Journal of Strength and Conditioning Research 33(8):p 2019-2052, August 2019.
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