5 Menopause Exercise Programming Tips from Recent Exercise Studies
Release Date: 10/21/2023
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info_outlineThese 5 menopause programming tips come directly from a presentation given to Medfit Foundation during Menopause Awareness month. We need to be distinct, set ourselves apart and be not just cutting edge with variety for variety’s sake. In some cases, old and traditional wins. As I continue to update you with content here that I think you’ll love and I sprinkle rich ideas throughout that help you market or program with these tips (or both) you’ll gain ideals to get your own creative juices flowing!
Anything I can do you can do better… in your style, your brand and with a knowing of why your clients love YOU. So take the idea and see where it takes you. It’s you and I brainstorming together.
Each one of these 5 menopause exercise programming tips can be used:
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To market with live social media minutes
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As pitch sheets for your local media
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To develop new programs (or tweak existing ones)
#1 Menopause Exercise Programming Tips: ESTROGEN LOSS DIRECTLY CORRELATES TO MUSCLE PROTEIN SYNTHESIS LOSS
Because insufficient estrogen levels lead to loss of muscle protein synthesis, during menopause transition when this is the most significant, there needs to be an increased external stimulus (lifting weights) and protein compared to before menopause transition.
Solution: Lifting heavier and or with more volume (not frequency) than PRE menopause and consuming a regular dose of high quality protein throughout the day: both proven to boost muscle protein synthesis.
Programming: Consider your titles closely. Do they sound like “anyone’s” program? Or do they shout right to menopausal women, this is for you! Educate and market using this message. Get in front of doctors and support body composition testing. Menopause Month and day are ripe times to promote this. And when they know, they know they need you.
Science: Gerontology, 2021
#2 Menopause Exercise Programming Tips: The Greatest Loss of Lean Muscle Tissue Occurs...
... during the phase from Early Perimenopause to Late Perimenopause (27%) percent. This is the greatest opportunity to PREVENT losses that follow in greater significants too.
Though early and late postmenopause phases also reflect signficantly high muscle loss, they could be mitigated by positively influencing what occurs for most women between 40 and 50. (Understand every woman's menopause journey is unique)
If you didn't, start. If you're in perimenopause (know it or not in your 40s) begin this muscle protein synthesis boosting NOW.
Programming: Get in front of audiences of women in their late 30s, early 40s and late 40s and early 50s and give them a specific reason why based on what is happening to their physiology they need to start right now!
Science: Iran Journal of Public Health, 2021
#3 Menopause Exercise Programming Tips: Greater Volume During a Session vs Greater Volume in Frequency
...Provides Greater muscle mass, strength, and endurance. THIS is really an important concept to consider. When volume is identical comparing 3x a week with 2 sets of strength vs 2x a week with 3 sets of strength, the latter was far more beneficial.
There's more. If you combine this study with others demonstrating adrenal insufficiency, recovery rate, and the number one obstacle for exercise (time), there is a huge advantage to less frequent, yet additional sets creating a volume of stimulus with a more positive effect.
Programming: Be different. Start with low frequency and increase volume by other means than longer sessions and more times per week.
Science: Journal of Strength & Conditioning Research, 2022
#4 Menopause Exercise Programming Tips: Still Ovulating? A Time to Lift Heavy, a Time to Do Agility Moves
Plan your exercise with your cycle or you miss an opportunity to make fitness gains and decrease risk injury.
During week 2 or ovulation, That is about 10-14 days after your cycle starts, is the BEST time to lift heavy. Yet, it is the worst time to do agility and rapid directional changes of movement.
The effects of estrogen mean muscle benefits significantly from heavy and power work, and is supported by rigid tendons. However the combination of rigid tendons and lax ligaments also created with high estrogen mean injury risk is greater during this time.
Very often, women begin reporting greater injury or repeat injuries during perimenopause and there's no proof but I do suspect that not honoring this cycle is a contributing factor. Then once you've got a weak link you are not aware of, the repeated stress without cycling workout stimulus is worsened.
Menopause? of course estrogen is over all, down. But cycling or periodization is still a consideration in order to optimize benefits and decrease risk of injury.
Programming: Create a program or course for teaching women how to train based not on your program starting but on their period starting.
Science: Frontiers in Physiology, 2019
#5 Menopause Exercise Programming Tips: 3 Solutions for Overcoming Sarcopenia or Anabolic Resistance
Muscle protein synthesis is a chief mechanism for maintaining and gaining lean muscle. Estrogen's positive influence on muscle is removed or reduced during menopause. What's left?
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Resistance Training
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High quality protein at regular intervals throughout the day (high quality includes sources with adequate leucine and EAA important to muscle gain)
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Supplementation - if dietary protein goals aren't achieved (could include protein powder, EAAs, Creatine, and or BCAAs)
The greatest of these is Resistance Training. The stimulus is a must.
Programming: Consider bundling a package of Resistance Training sessions with progression + easy recipes + protein supplements you sell or affiliate for
Science: Nutrition Metabolism, 2016
Other Episodes You Might Like:
10 Things to Know About Coaching Menopause Fitness Clients:
https://www.fitnessmarketingmastery.com/menopause-fitness-clients/
3 Ways to Coach Menopause Clients Out of Mistakes:
https://www.fitnessmarketingmastery.com/coach-menopause-clients/
Training Midlife Clients | Zone 2 Training For Menopause:
https://www.fitnessmarketingmastery.com/zone-2-training-for-menopause/
Resources:
Your Business Scorecard: For Fitness & Health Coaches: https://www.fitnessmarketingmastery.com/business-scorecard/
Menopause Fitness Specialist™ Program + WELLPRO Trial:
https://www.flippingfifty.com/menopause-fitness-specialist-program-2022/ (October only!)
Save 20% off with code: Flipping50 https://www.flippingfifty.com/powerplate
What, When & Why to Exercise for Women 40+ Recordings: https://www.flippingfifty.com/womensexercise