Muscle Makeover: Why Resistance Training is Essential in Menopause
Release Date: 06/07/2024
The Flipping 50 Show
Measuring fitness in menopause is complicated. I’m going to take a stab at this and let you know that if you’re not measuring beyond your weight, body composition, inches, and muscle mass at regularly scheduled intervals, you’re doing a disservice. We get all up in the business of burning calories (wrong goal), having it “feel hard” (sometimes the wrong goal), and forget to measure strength (did you see Olympians test grip strength??? Impressive!) and how well your training is actually helping your HEART. Let’s go there. Yes, you want to gain lean muscle. It immediately improves...
info_outlineThe Flipping 50 Show
50 miles for 50th bday? Running long in midlife isn’t the first thing (or second) I recommend to women. But what happens when your peak estrogen levels were at least a decade ago? What if you’ve got a crazy goal, want to go for it, and you know how to interpret reactions and respond accordingly? Come on this unique trail as I interview a friend and colleague around her idea of a fun birthday party that not all of us will appreciate the same way. My Guest: Margaret Floyd Barry is a functional nutritionist, author, speaker, educator and advocate of optimal health through nutrition of adult...
info_outlineThe Flipping 50 Show
This simple list of non-exercise ways to boost fat burn has turned my YouTube channel subscribers upside down! Meaning they’ve flipped over them! It’s crazy! Secretly my hope is that YOU are using these as extra insurance, and not your only line of defense. Increase Water Intake to Boost Hydration Increase Protein Intake Thermogenic effect of food - almost 30 percent of it goes to digest and breakdown Muscle protein synthesis even - 30% of it toward digestion Even without resistance training there is a muscle protein synthesis Sleep More Consistently Release of testosterone and growth...
info_outlineThe Flipping 50 Show
Natural Solutions to Restorative Sleep in Menopause Restorative sleep in menopause can be elusive, I think we can all agree on that! Whether perimenopause or post, fluctuating hormones combined with chaos that midlife can be, can kiss sweet dreams goodbye. But it’s the exact opposite of what you need to most easily make weight loss or muscle gain and focus easy to access again. My Guest: Dr. Eric Dorninger is a Registered Naturopathic Doctor and Licensed Acupuncturist, graduated from Bastyr University, after earning a B.A. in Kinesiology from the University of Colorado and completed EMT...
info_outlineThe Flipping 50 Show
Research about menopause right now is finally beginning to really get its moment. Or is it? What’s something you can trust? And what’s stated as “science-based” or “science-backed”? What can you trust and what should you question? Think of this as a crash course in Research 101. In fact, I think that was a required course my first semester in grad school. The content is as important or more today when you have influencers talking about studies, in fact sponsoring their own to back up their products. You see both experts and influencers on line and are left to sort out one from the...
info_outlineThe Flipping 50 Show
Do you want to defy aging naturally and not with botox or fillers? This is a no-judgment zone. I am guessing that if you have opted for Botox or filler, you think twice about it. Wondering about somewhere more fun to spend that $500 with no toxic effect or superficial fake and dead-giveaway that a frozen face is? This is your episode if you love health, wellness and you want to look and feel your most beautiful. My Guest: Trina Felber is a Clean Beauty Expert and the Founder of Primal Life Organics, where she creates natural dental and skincare products. She empowers women to achieve youthful,...
info_outlineThe Flipping 50 Show
The short answer is yes. The long answer here in this episode is how. Using a weighted vest with osteoporosis comes up frequently as a question. Whether or not you have osteoporosis, stay with me, as I will talk about the overall benefits and science that’s been out since at least 2000, perhaps as long as I’ve been using my weighted vest. Questions I’ll Answer in this Episode: Can you use a weighted vest with osteoporosis? [00:06:20] If so, how do you get started safely? [00:09:30] What weight should you be using? [00:39:00] What if you have already fractured? [00:06:30] What if you...
info_outlineThe Flipping 50 Show
Dreaming of traveling but your friends aren’t? How can we step up our game and really get the adventure and bucketlist life we want? I challenge you… and me to take the trip we want. Traveling alone is not just a destination trip, it’s very possibly a destination to yourself. How liberating would that be. My Guest: Peter Mangan is a visionary leader in the positive aging sphere, bringing a wealth of experience in fostering meaningful connections with older adults and igniting their passion for travel. Inspired by his father, Peter's journey highlights the transformative power of travel...
info_outlineThe Flipping 50 Show
Have you ever wondered if it’s possible to begin lifting heavy weights during midlife, perimenopause, or menopause? Let’s talk about how lifting can be very beneficial to your bones, connective tissues, and everyday life. For beginners, you have to start slowly and surely, lifting until we feel that sweet spot. And for those lifting for some time now, let’s discuss the safe progression of lifting weights. Notable notes in lifting during midlife: Don’t rush going heavy. Let your connective tissues adapt. Understand your muscle fatigue and know when to stop. Listen to your body when to...
info_outlineThe Flipping 50 Show
The damage of diets, and often in midlife, a lifetime of it can be the limiting factor in your weight loss, your fitness, and your longevity. Girls start dieting as early as 13, sometimes even younger, leading to lifelong struggles with self-image. We talk with a male trainer specializing in helping women in their 50s get in shape. Curious about his career path? So I asked and here he is. You’ll be glad you stayed for this one, and stay till the end if this resonates with you. Joe is giving away 3 months of coaching to one of our listeners and I’ll tell you how to be eligible at the end of...
info_outlineResistance training is essential in menopause. It is supportive of your hormones. It’s an endocrine organ. It supports blood sugar levels, moods and more! All inside!
Are you navigating menopause noticing unfavorable changes in your body composition? This episode of Flipping 50 is your ticket to understanding why muscle matters now more than ever. Discover how resistance training can transform not just your muscles, but your overall menopausal journey, with expert insights and actionable tips.
I’m sharing a new study on resistance training to combat muscle loss, increase bone density, and improve metabolic health during and after menopause.
The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies.
Resistance training is essential in menopause for maintaining bone density and metabolic health.
Questions We Answer In This Episode:
- Why is muscle mass particularly important for women entering menopause? [00:24:04]
- How does resistance training impact bone health and help prevent osteoporosis? [00:07:24]
- What are the best resistance training exercises for women over 50? [00:19:24]
- How often should menopausal women engage in resistance training? [00:15:54]
- What are some common misconceptions about weight lifting and menopause? [00:08:54]
- How can resistance training improve hormonal balance during menopause? [00:20:44]
The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population.
Monday and Friday 10 repetitions (80%)
Wednesday 16 repetitions (65%) - unilateral work
Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid)
Objectives
The study aimed to identify the most effective resistance training protocols to combat osteoporosis by improving BMD in postmenopausal women. It specifically evaluated the impact of different exercise intensities and frequencies.
Methods
Studies assessed resistance training's impact on BMD. The studies were categorized by exercise intensity (high, moderate, low) and frequency (high frequency of three days per week and low frequency of two days per week).
Findings
- Overall Effectiveness: The meta-analysis found that resistance training is beneficial in increasing BMD in postmenopausal women, particularly at lumbar spine and femoral neck sites.
- Intensity and Frequency: Moderate-intensity training (65%–80% 1RM) performed three times a week was most effective in improving BMD. This regimen provided a balance that was intense enough to stimulate bone density improvements without the risks associated with high-intensity training.
- Comparison of Protocols: The study revealed that while all resistance training positively impacted BMD, the moderate intensity at a higher frequency provided the most significant benefits.
- Statistical Analysis: Data were analyzed using network meta-analysis, which allowed for comparison across multiple interventions. The results suggested that moderate-intensity, high-frequency training was superior to other combinations in improving BMD.
Conclusions
The research concluded that for postmenopausal women, resistance training at moderate intensity, conducted three times a week, offers the best outcomes for increasing BMD. This protocol should be integrated into fitness routines to effectively manage and mitigate the risks of osteoporosis in this population.
Monday and Friday 10 repetitions (80%)
Wednesday 16 repetitions (65%) - unilateral work
Might be an ideal combination to provide stimulus without endocrine disruption (cortisol/adrenals/thyroid)
Reference:
"Comparative efficacy of different resistance training protocols on bone mineral density in postmenopausal women: A systematic review and network meta-analysis" by Z Wang et al. (2023) examines various resistance training regimens and their effectiveness on bone mineral density (BMD) in postmenopausal women.
Resources:
- Stronger 12-Week Program: https://www.flippingfifty.com/getstronger
Other Episodes You Might Like:
- 21 Ways to Optimize Your Workouts After 40: https://www.flippingfifty.com/optimize-your-workout/
- Science that Makes Exercise Essential in Menopause: https://www.flippingfifty.com/exercise-essential-for-menopause-health/
- 21 Reasons Strength Training Should Be Mandatory After 50: https://www.flippingfifty.com/weight-training-should-be-mandatory/