Here’s what you should know about strength training during menopause, including how your workouts should change.
Read on to find out more about strength training during menopause.
We know skeletal muscle has estrogen receptors, Dr. Diel says.
Estrogen is key in satellite cells ability to maintain and renew muscle, per a 2019 study inCell Reports2.
The function of estrogen is not only to regulate fertility, but to regulate metabolism.
Thats one of the main things the estrogen hormone does, Dr. Diel says.
certified personal trainer and certified wellness coach in Tampa, Florida
Our hormones are depleted and we need to work harder to get them to work, Cuffe says.
Strength training is the rock we want to build our house on for health and longevity.
If youre lifting weight at a repetition range of 15 to 20, thats not heavy enough.
Dr Diel agrees: Training needs to be harder and more frequent to see results, he says.
However, thats a goal, not a starting pointespecially if yourenew to strength training.
If youre starting, you want a slow, gradual build.
Strength training is the rock we want to build our house on for health and longevity.
Diel recommends people in menopause get 1.3 to 1.4 grams of protein per kilogram of body weight daily.
confirm to do all exercises slowly and with control.
certified personal trainer and certified wellness coach in Tampa, Florida
(Check out thismenopause workout planfor a more comprehensive exercise routine.)
Grip the handle of the bell firmly.
Overhead shoulder press
Muscles worked:pectorals, deltoids, triceps, and upper back
5.
2023 Oct 6;23(1):526. doi: 10.1186/s12905-023-02671-y.
PMID: 37803287; PMCID: PMC10559623.
Estrogen Regulates the Satellite Cell Compartment in Females.
Cell Rep. 2019 Jul 9;28(2):368-381.e6.
PMID: 31291574; PMCID: PMC6655560.
Minireview: the year in review of estrogen regulation of metabolism.
2012 Dec;26(12):1957-60. doi: 10.1210/me.2012-1284.
Epub 2012 Oct 9.
PMID: 23051593; PMCID: PMC3858718.
Heidari D, Shirvani H, Bazgir B, Shamsoddini A.
The Resistance Training Effects on Skeletal Muscle Stem Cells in Older Adult: A Systematic Review and Meta-Analysis.
2023 Aug 1;25(8):513-523. doi: 10.22074/cellj.2023.1986679.1206.
PMID: 37641413; PMCID: PMC10542207.
Resistance training is medicine: effects of strength training on health.
Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8.
Chernoff R. Protein and older adults.
J Am Coll Nutr.
2004 Dec;23(6 Suppl):627S-630S.
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