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4 Key Reasons Menopausal Women Should Embrace Heavy Lifting

Updated: Apr 30




As we navigate through menopause, our bodies face a whirlwind of changes, particularly with declining hormone levels affecting our strength and vitality. Here's why incorporating heavy lifting into your fitness regime can be a game-changer during this pivotal time:


Muscle Maintenance:

Heavy lifting stimulates muscle-building stem cells. With estrogen levels dipping during menopause, our muscle regeneration capability diminishes. Lifting heavy weights can counteract this, helping maintain muscle mass and strength.


Metabolic Boost:

More muscle means a higher metabolic rate. Postmenopausal women might find it challenging to keep the weight off due to a slower metabolism. Engaging in resistance training, especially with heavier weights, can rev up your metabolic engine, aiding in fat loss and energy levels.


Bone Strength:

Osteoporosis risk spikes during menopause, but heavy resistance training can be your ally in building stronger bones, safeguarding your skeletal health as you age.


Overall Health:

Beyond muscle and bone health, lifting heavy can improve cardiovascular fitness, enhance insulin sensitivity, reduce blood pressure, and cut down visceral fat. In essence, it's a comprehensive health booster.


Top Tips for LHS:


Focus on the big lifts: deadlifts, squats, and lunges, aiming for 3 to 5 sets of up to 6 reps with ample rest in between.

Prioritise form over everything to avoid injuries and maximise benefits.

If you're new to strength training, start with basic mobility and stability exercises, gradually progressing to heavier weights under professional guidance.

Embrace the power of lifting heavy – it's not just about building muscle but fortifying your health and vitality during menopause and beyond.

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