Perimenopausal and post-menopausal women: Why is strength training important for you?
Menopause has a huge impact on accelerated muscle loss and bone loss. As women age, they naturally lose around 3-8% of muscle mass per decade (i.e. sarcopenia). When they reach menopause, this process speeds up, negatively impacting strength, endurance, power, as well as functional health and metabolic health.
The first 5 years post-menopause triggers a sharp decline in bone mass, placing approximately half of post-menopausal women highly vulnerable to osteoporosis and related fractures.
Strength training, using body weight, dumbbells, resistance bands or even household items (e.g. water bottles or soup cans) is critical for women. It is recommended to perform strength training 2-3 days per week, consisting of 2-3 rounds of 8-12 repetitions of 8-12 exercises targeting all major muscle groups of the body, at a moderate intensity.
Please keep a close eye on the FEMME HEALTH EUROPE project. We are creating an accessible e-learning platform full of simple and practical evidence-based information for women across Europe, including further information on strength training for health as well as strength training videos led by experienced instructions that you can follow at-home.
The FEMME HEALTH Europe project is funded by the European Union under the Erasmus Plus programme and supported in Ireland by Leargas.
Project Partners: