perimenopause · strength training ·Oct 15, 2024

Can you Strength Train in Perimenopause?

personal trainer talks about strength training in perimenopause

There’s no denying that perimenopause can be a challenging time, and there hasn’t always been a lot of advice out there for women who lift - especially once they get to a certain age. So should you even be contemplating hitting the gym when your hormones are all over the place and so many changes are taking place? Short answer? Yes!

We spoke with personal trainer, Federica Gianni, and asked her give us the lowdown on exactly how strength training can support you on the journey from perimenopause and beyond.

Federica is a highly accomplished personal trainer with over 20 years of experience in the fitness industry. Specialising in training High Net Worth (HNW) and Ultra High Net Worth (UHNW) individuals, Federica has honed her skills in delivering personalised fitness programs that cater to the unique needs and goals of her clients. Her comprehensive approach combines strength training, cardiovascular exercises, and nutritional guidance to ensure optimal results and long-term success. Federica's unwavering commitment to her clients' well-being and her ability to tailor fitness programs to their individual needs have made her a sought-after personal trainer.

Can you build muscle after the age of 45?

Let’s get the burning question out of the way before we start. You might be wondering if there’s even any point in hitting the gym, if there’s any chance you’ll you build muscle or if it’s time to finally cancel that membership. So we asked Federica what muscle building potential a perimenopausal woman has - and her answer might surprise you:

“Yes, you can still build muscle post-45,” she told us. “The process might be slower than in younger years, but with consistent effort and proper nutrition, significant muscle growth is achievable. Strength training is particularly effective and combining it with adequate protein intake and overall balanced nutrition supports muscle development. Remember to allow for sufficient recovery time and be mindful of any age-related changes in flexibility and joint health."

Hoorah!

Now let’s delve in to the benefits of strength training…

What are the benefits of strength training during perimenopause?

Seeing women lifting heavy at the gym hasn’t always been the norm, but times have changed and these days we seem to be on more of an even footing when it comes to strength training. But what happens when perimenopause hits, our hormones are all over the place and any one of the 48 menopause symptoms is seemingly suddenly in control?

Can we still reap the benefits of strength training, or are we simply at risk of burnout and/ or injury? According to Federica, the benefits of strength training are even more important during perimenopause and they include:

Improved Bone Density: Strength training helps maintain and even increase bone density, which is crucial during perimenopause when women are at an increased risk for osteoporosis.
Muscle Mass Maintenance: It helps combat the natural loss of muscle mass associated with ageing, preserving strength and functionality.
Metabolic Rate Boost: Muscle tissue burns more calories at rest than fat tissue, so increasing muscle mass can help maintain a healthy weight and metabolic rate.
Mood and Mental Health: Exercise, including strength training, releases endorphins which can help reduce symptoms of anxiety and depression, common during perimenopause.
Improved Sleep: Regular physical activity can help improve sleep patterns, which can be disrupted during perimenopause.
Enhanced Joint Health: Strength training can help improve joint function and reduce the risk of injury.

What tips would you give to someone starting strength training post-45 years old?

Perhaps we’ve convinced you to pick up some weights next time you’re in the gym? Amazing! Here are Federica’s top tips for getting started:

Get a Health Check: Ensure you are in good health to start a strength training program.
Set Realistic Goals: Focus on gradual progress rather than rapid gains.
Consistency is Key: Aim for regular, consistent workouts rather than sporadic intense sessions.
Learn Proper Technique: Consider sessions with a trainer to ensure you are using the correct form and techniques.
Incorporate Recovery: Prioritise rest days and incorporate activities like yoga or stretching to aid recovery.
Stay Hydrated: Proper hydration is important for muscle function and overall health.
Track Progress: Keep a log of your workouts to monitor progress and stay motivated.

What tips would you give for anyone strength training at this life stage?

Whether you’ve been lifting for years, or we really have convinced you it’s time to start - we wanted to know about Federica’s top tips for safe strength training. Here they are:

Consult a Professional: Before starting a new exercise regimen, consult with a healthcare provider or a certified fitness trainer, especially if you have any preexisting conditions.
Start Slow: Begin with lighter weights and gradually increase the intensity as your strength improves.
Focus on Form: Proper form is crucial to avoid injury. Consider working with a trainer to learn the correct techniques.
Include Variety: Combine strength training with other forms of exercise like cardio, flexibility, and balance training.
Listen to Your Body: Pay attention to how your body responds and adjust your workouts accordingly.
Avoid Overtraining: Give your muscles time to recover. Overtraining can lead to injury and burnout.
Never skip Warm-ups and Cool-downs: Always include a warm-up before your workout and a cool-down afterwards to prevent injury and aid recovery.
Don’t neglect Nutrition: Ensure you are getting adequate protein and nutrients to support muscle repair and growth.
Don’t ignore Pain: While some discomfort is normal, sharp or persistent pain is a sign to stop and seek advice.