Muscle Mass and Perimenopause, and Menopause.

If you are a woman in your 40s like me, you are either going through perimenopause or will be relatively soon. Perimenopause and menopause is arguably the most significant event in the aging process for women. You are considered to be in menopause after a year without having a period. Lower levels of estrogen affects body composition, including a decrease in bone density and muscle mass as well and an increase in fat mass. This puts menopausal women at greater risk for osteoporosis and other related conditions. While you will need to adapt to the changes that occur as you reach this life stage, the good news is, you can prepare for them.

Resistance training has been shown to effectively counteract the effects of perimenopause, increasing lean body mass, bone density, muscle mass, and strength. It also helps prevent falls and resulting injuries. If you already have a good baseline level of fitness and muscle composition, it will help you cope with the hormonal and physical changes, but it is never too late to start exercising- or to add resistance training to your routine. When you do the work, you reap the rewards,  no matter where you are on your fitness journey! 

If the physical benefits aren't enough, there is plenty of evidence that shows regular exercise improves your mood, confidence, and mental well-being.

There is no need to fear aging or perimenopause. If anything, it inspires me to keep going. Let me teach you how to do these exercises. They can always be adapted for to meet your ability or energy level. Just remember, this is a lifelong process, and doing something is better than nothing. Be gentle with yourself, set concrete and realistic goals, and celebrate when you show up. If you need more accountability, I am here for you! Join a semi-private class and let's do this together.

​Don't know where to start? This 2-minute video will give you some ideas. You are worth it!

Isenmann, Eduard, et al. “Resistance Training Alters Body Composition in Middle-Aged Women Depending on Menopause - a 20-Week Control Trial.” BMC Women’s Health, U.S. National Library of Medicine, 6 Oct. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10559623/.