Weight loss can be a really tricky process and a different approach for everyone is often needed, but if your main goal is weight loss then you want to burn calories and build muscle mass. To do this you should incorporate both cardio and strength training into your exercise routine. However certain populations will benefit more from a different approach, specifically those experiencing menopause.
Strength training (also known as resistance training) helps you lose weight and keep it off by building muscle tissue. The more muscle mass you have, the higher your metabolic rate tends to be. So, if you build muscle, you can speed up your metabolism and burn more fat when you exercise – and when you’re resting! The faster your body burns calories, the more calories it will burn each day, leading to a steady weight loss over time.
This is especially beneficial to women going through menopause as there is a natural drop in your oestrogen levels. For women, the drop in oestrogen that comes with menopause makes these changes in body composition even worse. Not only do they lose muscle faster post-menopause, but they also tend to gain more fat.
The only way to slow the process and maintain — and even gain — muscle after menopause is to strength train. Lifting weights builds muscle, increases strength and even helps with balance and agility.
Benefits of weight training for menopause:
- Increase bone density
- Maintain muscle mass
- Boosts metabolism
- Improves mood
Getting started:
Given how many benefits weightlifting can have for women going through this period of their lives, you may be eager to get started. But if you’ve never tried resistance training or weightlifting before, here are a few things to bear in mind:
- Consider starting with a qualified trainer to show you the ropes
- Focus on good form not heavy weights
- Start with compound exercises to use more muscle groups
- Progress gradually, there’s no need to rush into it
Blog by Tabby Bond – Personal Trainer (TAB Fitness)