Do I really need to lift heavy in my menopausal years?
I’m talking about this as I get slightly peeved off with lots of social media ‘Meno fitness experts’ telling women they MUST lift heavy weights.
However, most women I meet haven’t a clue how to start lifting weights, most can’t squat properly, many are fearful as they have a prolapse and most hate going to a gym.
So lets be realistic and make things DOABLE.
Yes, of course the more you move, strengthen your bones and muscle, the more it will help you as you age.
In fact it is VERY important to move as you age, but please don’t get worried or depressed because you really do not want to join a gym but feel this pressure you need to do something.
Don’t get me wrong, you do need to impact those bones & build muscle (as you lose so much post menopause) but you also need to know how to do this safely.
Everyone is at a different stage when it comes to strength exercises. Look at the different types of woman and see if one resonates with you and see if what you are doing is helping strengthen you and support your muscles….
Type A : You exercise & do a class or something at home regularly. You are quite motivated and enjoy exercising 2 – 4x a week.
Are you still lifting the same as you have for years?
Do you do the same class or exercises all the time?
Do you run and not do any other body weight exercises?
If so then think about changing the class you are doing – maybe look at Body Pump or a circuit class or a class that includes weights progression.
Your body needs progression and variation . You are a prime person to learn how to lift heavier weights and should be. You may want to get a PT to help with more strength work.
If you are a runner and always have been, look at changing one of your run’s to a weight training session or class.
Ideally aim for 2 – 3 weights sessions a week.
Type B: You enjoy exercising but are a bit more sporadic and find it hard to stay motivated or commit to a class each week
Do you have a family or work commitment most weeks which means you don’t get much time to go to the gym or go for a run?
If this is you, this is where it is worth investing in some dumbbells. I recommend the ones where you can add weight to the sides, like these adjustable ones.
You need to look at your diary a week in advance and see where you can fit in 20 minutes a few times in your week. Think about Upper body and or lower body moves. If you don’t have access to heavier weights, then increase the amount of reps & SLOW IT DOWN. More time under tension is still very beneficial for your body.
1 session can be 2 – 3 sets of Squats & press ups with rows
2 session can be 2 – 3 sets of lunges or deadlift & chest press or a form of rows
Any spare 10 minutes here & there do some deep core and glutes exercises.
Know that SOMETHING is BETTER THAN NOTHING
Type C – dont exercise much, hate gyms & don’t know what to do at all
1st it is about understanding and learning how to do the main body weight exercises
2nd – look at your lifestyle and see where you can fit a session in (like above). Be realistic and start slowly and with 1 or 2 short sessions a week.
3rd come to my Menopause Exercise Course to learn how to do the exercises, how & when to progress & how to create a programme for yourself. Or find a PT who understands women’s health and the menopause to start some weight training.
Type D – you have a prolapse or pelvic floor issues or have an injury and are scared to do weights
You do need to get some support to get started.
1st – see a women’s health Physio / Osteo (if you haven’t already) to find out what your pelvic floor dysfunction is
2nd – or come and see me for a 1:1 assessment (I do not do internal assessments). I can teach you how to breathe properly to prevent more pressure down on your pelvic floor/prolapse.
Or I may suggest doing the hypopressives course 1st
You CAN lift heavier again, but you just need to know how to stop bearing down on the pelvic floor when lifting.
Hopefully, you can see that there are options here. It is important to strengthen the bones and muscles as we age as we lose bone density and muscle mass from our mid 30’s and then more dramatically post menopause. Its a fact. However, you just do not want to break a bone or most importantly, avoid a hip fracture.
If any of this is causing you any alarm bells, please get in touch as I am always happy to chat and see how you can integrate some movement and exercise into your life.
