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Weight lifting post-menopause?

Posted on April 23 2022

Is it better to just stick to walking instead?

Is it too late to start going to the gym? Is it even safe? Should I just stick with walking?

I often get these questions from women post 40.

Weight lifting Post-menopause?

Women between the ages of 47 and 55 are most likely to experience symptoms of menopause. During this period, a woman may witness distinct physical and psychological changes in their body. It is a very crucial time which demands a good fitness routine for the overall maintenance of health.

From my personal experience, I have seen women flourish and find a new level of excitement after discovering how fun weight training can be. Menopause can be hard, and not physically alone. The body goes through a turmoil of emotions and strength training can play a huge role in balancing hormonal fluctuations.

Does menopause lead to weight gain?

Every woman also only has a straightforward question to ask, and that is ‘When my husband and I are faithfully counting calories, WHY is it that my man is shedding the unwanted pounds faster?’ I have an entire blog on this. Read it by clicking here.

So should I choose cardio or weight training?

While both have their benefits, pre, peri, and postmenopausal women definitely benefit from weight training more than cardio.

If you are worried about wear and tear to your joints, then cardio actually puts more strain on your joints than strength training. Think about it, when jogging, you are constantly using the knee and ankle joint. But weight training will actually strengthen joints and prevent loss of muscle mass. This is extremely important to prevent osteoporosis later in life.

Now here is another secret. Strength training does not necessarily mean going to the gym. Weight training is one type of strength training. Any form of fitness that challenges your muscle fibers works. Here are a few options below:

  • Ashtanga Yoga.

  • Animal Flow.

  • Resistance band exercises.

  • Pilates.

  • Traditional weight training.

  • Calisthenics.

It is never too late to try something new. When you have so many fitness forms to try around you, why would you stick to the most boring- walking?! Please go try something new this month.

Where to start from?

Get into it directly with a no-equipment Pilates or Yoga at home. Find a good youtube video or try my online classes. According to studies, Pilates on a mat is a gentle, low-impact strength exercise that can help relieve low back pain, boost sleep, and even promote mental well-being.

Hope this helps!

Loving you always,

Roshni Sanghvi.

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