Strength in perimenopause and menopause: from recommended to essential

Strength training should always come before any other kind of exercise, at any age. But in perimenopause and menopause it stops being recommended and becomes essential. As a biologist and personal trainer, I’ll explain why.

What changes in your body

At this stage oestrogen levels drop, and these hormones used to protect your muscle, bone and skin. In the first five years after menopause you lose around 30 % of your skin’s collagen and up to 20 % of your bone density. Muscle, which you already lose little by little from your 30s, starts to go faster. That’s why belly fat, sagging, tiredness and a higher risk of osteoporosis appear.

Why strength and not just cardio

Cardio is good for your heart, but it doesn’t stop the loss of muscle or bone. Strength is the signal that tells your body that this muscle and this bone are being used and need to be kept. More muscle means a better metabolism, better blood sugar control, more firmness and more energy.

How to start

• Two or three strength days a week, working the whole body.
• Basic exercises: squats, deadlifts, pushes and pulls.
• Loads that challenge you, increased gradually and with good technique.
• Complement it with flexibility, cardio and some impact, such as jumping, which helps strengthen bone.

The most common mistakes

• Using weights that are too light for fear of “getting bulky”.
• Doing lots of cardio and very low-calorie diets, which make you lose muscle.
• Eating too little protein and resting too little. When you train, muscle suffers tiny micro-tears; it grows afterwards, when you rest and give it the protein it needs to repair.

It’s never too late

You can gain muscle and strength at any age. What matters is starting with good guidance and a plan adapted to you, to your hormonal stage and to your lifestyle.

Strength isn’t just about looks: it’s health, longevity and prevention.

Book your assessment at laurajana.es and let’s start working on your plan.