How to Manage Menopause with Muscle

“I’ve always kept active, and I haven’t stopped,” she said, “but I’m finding it so difficult to keep up my strength. I feel tired, drained, and I swear I’ve put on an extra layer of tummy overnight.”

I leaned forward, interested - what this woman was describing are some of the most common symptoms of menopause.

This, I can help with.

Hot flashes. Night sweats. Mood swings. Weight gain. Brain fog. Aching joints. That bone-deep exhaustion that just won’t quit. These symptoms often sneak in quietly, then suddenly it feels like they’ve taken over your whole life.

Why? Hormones. Specifically, Estrogen, progesterone, and melatonin.

Menopausal Symptoms commonly hit hardest in the 4-5years leading up to menopause- 1 year no period.

In the years leading up to menopause, the ovaries release fewer eggs - and when they do, it’s unpredictable. This throws your hormones out of sync. One month, Estrogen builds up but no egg is released, leaving you swimming in Estrogen and starving for progesterone. The next month might be smooth sailing, then suddenly, a full-on hormonal rollercoaster.

These hormone swings trigger many of the symptoms above and hit hardest in the 4-5 years before menopause.

What do we usually hear when these symptoms show up? “Slow down. Rest. Take it easy.” But here’s the twist: what menopausal women actually need to do is almost the exact opposite.

We need to ramp things up.

Menopausal women need to increase intensity, speed, and weights - while putting less emphasis on volume as well as fuelling their bodies with quality nutrition.

Why? Because during menopause and the years after, levels of one of the most powerful types of Estrogen—Estradiol (E2) - take a dive.

Estradiol is a powerhouse hormone.

It:

·        Boosts muscle growth and strength

·        Directly influences how strong your muscle contractions are (hello, power!)

·        Supports mitochondria function by keeping reactive oxygen species in check

·        Regulates inflammation

·        Helps manage blood sugar

·        Controls appetite

·        Balances mood

·        Regulates body temperature

·        Keeps blood pressure steady

·        Builds strong bones

·        And yes… keeps your vagina happy

But as Estradiol drops, all those perks fade too. It’s a natural part of aging - we all lose strength over time. Without intervention, you can lose up to 8% of your strength each decade after 30.

Yikes, right?

But here’s the good news: it’s NEVER too late to take control (That’s right, I said “never”). You can save and even regain strength - and enjoy many other benefits along the way.

One game-changer: Resistance training

If you want to dig deeper, check out Next Level by Dr. Stacy Sims or The Menopause Manifesto by Jen Gunter. They’re fantastic deep dives into menopause and how to manage it.

But today? We’re zeroing in on one game-changer:

Resistance Training for Menopause.

What is resistance training?

Also called strength or weight training, resistance training means making your muscles work against an external force - whether that’s dumbbells, barbells, resistance bands, or even your own body weight.

Why does it help?

By lifting HEAVY you fire up those nerves and strengthen the neuromuscular connections. More muscle fibres will join the party, creating stronger, more explosive contractions. The heavier the load, the more tension travels through the muscle-tendon-bone network, stimulating your bones to become denser and stronger.

But stronger bones aren’t the only bonus.

Strength training also:

·        Revs up your metabolism (more muscle burns more calories, even at rest)

·        Improves posture and stability

·        Helps keep blood pressure in check

·        Maintains a healthy body composition

·        Boosts your immune system

"women need to increase intensity, speed, and weights"

How do I get started?

Strength training means lifting heavier weights for fewer reps - usually 6 reps or fewer per set.

But heads up! If you’re new, start easy: 2-3 sets of 10-12 reps per exercise, 1-2 sessions a week. Build up gradually.

• Reps: How many times you do an exercise in a row. Ten push-ups? That’s 10 reps.

• Sets: Groups of reps done back-to-back. Ten push-ups, rest, then another 10 push-ups? Two sets of 10 reps.

Over time, aim for 5 sets of 5 reps of big, compound moves that work multiple muscle groups - think squats, hip thrusts, deadlifts, rows, bench press, and overhead press.

Push yourself to finish your set feeling like you could squeeze out one or two more reps - no more, no less. That’s the sweet spot.

Here’s an example week of training for a beginner:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	Workout 1			Workout 2

Workout 1

*Make sure to perform a warm-up prior to starting your workout, and a cool-down when finished

Exercise	Sets	Reps	Weight	Rest
Deadlift	2	10	30kg	1-2:00min
Bench Press	2	10	10kg	1-2:00min
Hip Thrust	2	10	8kg	1-2:00min

Workout 2

*Make sure to perform a warm-up prior to starting your workout, and a cool-down when finished

Exercise	Sets	Reps	Weight	Rest
Back Squats	2	10	30kg	1-2:00min
Bent Over row	2	10	15kg	1-2:00min
Over Head Press	2	10	7.5kg	1-2:00min

Cautious to start training? Challenge your reasons not to.

Final thoughts

It’s never too late to begin training, the benefits are so good, you’ll be glad you did! If you are training already- awesome work, keep it up!

Warm up and cool down properly, you’ll be putting your body through a lot of physical stress, treat your body accordingly.

If you are unsure what to do or if your technique is safe and efficient, get a trainer - even just to start with or for peace of mind.

Challenge your reasons not to start. Usually, we can find discomfort and unfounded fear at the root of procrastination especially as women in a world determined to see us as weaker and frail- particularly as we pass the point of menopause. But ladies, the menopausal women I know are hitting their stride, leading families, engaging in high level careers, getting to the point where their power makes a difference in the world. Just don’t forget about yourselves, and don’t for a second think that there’s nothing you can do about bone, strength, and muscle loss. There’s always a way forward, if you’re willing to take it.

Written by

Kate Kempthorne

Exercise prescription and conditioning specialist

Bachelor of Sport and Exercise