Get in the best shape of your life, even when you’re experiencing perimenopause or menopause.
Strength Training for Women Over 40 in Ohio
One of the most effective exercises that women in their midlife journey can do is resistance or strength training.
Not only is it beneficial for gaining and maintaining healthy muscle mass, but it also helps improve bone health, promote better emotional and mental health, encourage better sleep, and heighten mental clarity and focus. Intentional exercise is vital to our body’s health and functionality, and it’s also important the type of exercise you engage in.
Learn more about strength training for women during their menopausal transition or menopause.
Build Strength and Confidence in Midlife
As women enter their midlife journey, significant changes caused by fluctuating hormones to your physical, emotional, and mental health can lead you to question and wonder about yourself.
A lot of women also experience lower self-esteem and confidence during this time because they feel like they’re very disconnected with themselves, their work, and even their families. Maybe they’re not performing as vibrantly as before at work, and they feel emotionally and mentally out of whack, unable to care for their families like before.
Women can feel like their body is changing and there’s nothing they can do about it. A lot of stigma and assumptions come with aging and menopause. But here’s the truth: You can build your body’s strength, reclaim your health and vitality, and feel more confident than ever, even during this phase in your life.
Let’s dive deep into why building muscle mass during menopause is highly recommended and beneficial for women:
How Hormones Impact Strength & Bone Density
How Estrogen Decline During Menopause Impacts Muscle and Bone Health
The loss of muscle and strength is called sarcopenia. Estrogen is the primary hormone in women, and it regulates, influences, and affects many of the body’s functions. One of its key roles is in muscle repair, metabolism, and strength. Estrogen protects muscle fibers from oxidative stress and damage, promotes muscle protein synthesis, and reinforces muscle recovery and contractile force. Estrogen is packed with protective and regenerative properties that help maintain your muscle health.
In relation to bone health, estrogen encourages calcium absorption and supports vitamin D metabolism. It also prevents osteoclasts (cells that break down old or dead bones) from overproduction, which can increase the risk of osteoporosis in menopausal women. The bone microarchitecture can also weaken and become more porous over time. Estrogen creates balance and monitors the production of the osteoclasts.
Estrogen is incredibly crucial to bone density, muscle mass and health, and your overall strength. It’s also important that women in the menopausal transition or in menopause regularly do strength or resistance training (as they are able to) to strengthen their muscles and protect their bones.
Other Hormones and Their Roles in Muscle and Bone Health
Although estrogen is the powerhouse hormone for women, other hormones are also affected during the menopausal period.
For one, DHEA (dehydroepiandrosterone) is a prohormone that contributes to maintaining muscle mass and regulating fat storage and metabolism. As hormones decline, lack of DHEA production can lead to more joint and muscle aches.
Testosterone is another hormone that declines during perimenopause and menopause. Although women naturally have a smaller amount of testosterone, the fluctuations of this hormone can affect muscle mass and muscle building. Growth Hormone (GH) & Insulin-like Growth Factor 1 (IGF-1) are also hormones that help with muscle repair, tissue production, fat metabolism, and protein synthesis.
When the production of these hormones decline, it will also impact muscle regeneration, metabolism, and physical performance.
Our Holistic Movement + Hormone Plan
Fitness Coaching, Nutrition, Recovery
If you’re juggling multiple perimenopausal or menopausal symptoms like hot flashes, mood swings, and low energy, the last thing you probably want to do is exercise. Some women may even wonder, “Why bother exercising if my muscles and bones are weakening?” But the truth is that fitness and exercise is more important than ever during the perimenopause and menopause phases. A long list of benefits come with strength training and regular activity during this time to help with mobility, muscle strength, and bone loss prevention. Other benefits include improved mood regulation, increased focus and concentration, effective stress management, and promotes better sleep quality.
Many women may feel like they have to resign themselves to “aging” and “give up” on thriving and feeling youthful, energized, and healthy again. You can absolutely thrive again and live fully in vitality and health. Your wellness does not have to take a backseat when you enter midlife.
Bonza Health helps women facing the challenges of perimenopause and menopause overcome the stigma and regain their confidence in their health and well-being.
Fitness Coaching and Recovery
Strength training for women over 40 can be a new concept or venture for many, and it’s great to have the support and guidance you need to properly do strength training exercises.
An experienced and certified fitness coach, especially one who has positive experience in working with perimenopausal or menopausal women, can help you stay accountable for your physical health. It is also important to incorporate pelvic floor exercises (like Kegels), flexibility routines such as stretching, and cardiovascular workouts into your routine.
Please note that some cardio workouts may cause cortisol levels to rise and influence your hormone fluctuations. For example, HIIT workouts may not be the best for some women because it can be too intense and actually affect hormonal functioning. Be sure to start slowly and observe your body’s reactions to what you’re doing. Do warm-up exercises to get your body prepared for more intense workouts. Take breaks in-between your exercise days; enjoy days of active rest, if you can. It’s important to let your body recover and your muscles build strength.
If you are interested in fitness coaching directly from the Bonza Health Team, please contact us for more information.
Nutrition for Menopausal Women
Higher protein intake and a whole-foods-based diet (even a whole-foods, plant-based diet) are what we recommend to our clients as they are the most effective ways to manage weight and health during perimenopause and menopause.
Lowering your sodium intake, cutting out sugary foods and beverages, reducing or eliminating caffeine intake, and taking alcohol out of your diet can also make significant shifts in your health.
Supplements for Perimenopause and Menopause
Natural supplements can do wonders for your health and well-being during perimenopause and menopause.
Our curated list of premium supplements, approved and personally used by Dr. Bonza, can help you manage your symptoms and health as you transition into your midlife journey. Some supplements can even help with muscle strength, such as creatine and omega-3 fatty acids.
Hormone Therapy for Perimenopause and Menopause Symptoms
Hormone therapy for women over 40 who are dealing with perimenopause or menopause symptoms like fatigue is an effective option to help reduce those symptoms and restore energy.
Dr. Sarah Bonza offers FDA-approved hormone therapy for women. She creates a personalized, whole-body plan to ensure that you have everything you need to begin your journey, including comprehensive preventative medicine evaluations, such as supplement recommendations and Functional Medicine Testing. Advanced screenings such as breast MRI and bone density testing can be arranged with Dr. Bonza as well.
Vitality Code
Discover the 3-step system to help women navigate these changes. This is a free-to-watch webinar that dives deep into perimenopause (menopause women are welcome, too!) and Bonza Health’s exclusive program, the Vitality Code, which covers the key aspects of menopause management.
We hope you found the information on this page helpful and gained insights for your own health and well-being!
Take the next step and work with Dr. Bonza and the Bonza Health Team to help you get in the best shape and achieve optimal wellness during perimenopause and menopause.
FAQs
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Although we work with women everywhere in the U.S., our medical services are only for the states of Ohio and Michigan. If you are a resident in Ohio, please contact us if you have any questions.
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Yes, we do! We cover both perimenopause and menopause in our consultations, health and wellness programs, etc.
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Please note that perimenopause and menopause symptoms are very similar, but the experiences can be vastly different for each woman. You may have lighter symptoms during perimenopause, but the symptoms may be more intense during menopause.
Common symptoms for perimenopause include:
Irregular or missed periods
Weight gain/appetite changes
Brain fog/concentration challenges
Hot flashes/night sweats
Sleep difficulties
Breast tenderness
Intense PMS symptoms
Increased stress or anxiety
Risk of depression
Mood swings
Common symptoms for menopause include:No period for 12 months
Vaginal dryness, decreased libido, weakening pelvic floor
Muscle loss, weight gain, appetite and metabolic changes
Risk of bone loss, which can lead to osteoporosis
Brain fog, difficulty remembering or focusing
Thinning skin and dryness, hair thinning or hair loss, nail brittleness
Hot flashes/night sweats
Sleep disturbances
Losing fullness in breasts
Increased stress, anxiety, depression
Mood swings
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Yes, we do! We’re happy to provide more information on perimenopause and menopause. Here are some helpful links:
Bonza Health Shop
Dr. Bonza’s Health Essentials
If you have any questions, please don’t hesitate to reach out to us!