Recap: Change how you exercise during menopause | Dr Stacy Sims
ZOE Science & Nutrition
Deep Dive
Why do women experience changes in muscle strength during menopause?
Estrogen, which is responsible for stimulating muscle growth and strength, declines during menopause, affecting the ability of actin and myosin to bond and contract muscles effectively.
What is the recommended approach to building muscle during menopause?
Resistance training with heavy lifting is crucial. Women should aim for fewer reps (3-5) with heavier weights, focusing on fatigue and proper form to stimulate muscle growth and strength without relying on hormonal influence.
Why is resistance training important for women during menopause?
It helps maintain and build muscle mass, which is essential for strength, glucose control, brain health, and overall longevity. It also counters the loss of muscle strength due to declining estrogen levels.
Is it true that lifting heavy weights will make women bulky during menopause?
No, it is almost impossible for women in perimenopause or postmenopause to bulk up through lifting. Building significant muscle mass requires extensive time in the gym, a specific diet, and no cardiovascular work, which most women are unlikely to commit to.
What are some practical ways to start resistance training if you're intimidated by the gym?
Begin by learning proper movement techniques through mobility exercises and working with a physiotherapist. There are also online resources, apps, and virtual classes like Les Mills or Haley Happens Fitness that cater to women over 40, allowing you to train at home with minimal equipment.
How does estrogen affect muscle strength in women?
Estrogen stimulates muscle growth by promoting the development of satellite cells and strengthening the bond between actin and myosin, which are essential for muscle contraction and strength.
What are the benefits of building muscle during menopause?
Building muscle improves glucose control, enhances brain health by changing the gut microbiome, increases strength and definition, and supports overall longevity.
Can women use playground equipment for resistance training?
Yes, playgrounds offer free resistance training options like monkey bars for pull-ups, cargo nets for strength exercises, and seesaws for dynamic movements, making it accessible for those without gym access.
- Estrogen and progesterone ratios shift during perimenopause due to anovulatory cycles.
- Estrogen's role in muscle growth and strength is diminished without sufficient progesterone.
- Reduced strength during perimenopause is linked to the weakened bond between actin and myosin proteins, impacting muscle contraction.
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