Perimenopause is a transitional phase that every woman goes through before entering menopause. During this time, hormonal changes can bring about various challenges, including decreased muscle mass, increased body fat, and reduced bone density. However, incorporating resistance training and optimizing protein intake can be game-changers for perimenopausal women. In this article, we will explore the importance of resistance training and protein to support women's health during this critical life stage.
The Power of Resistance Training:
Preserving Muscle Mass: As women age, hormonal changes can contribute to the loss of muscle mass. Resistance training, also known as strength or weight training, helps combat this loss by stimulating muscle protein synthesis and promoting muscle growth. By engaging in regular resistance training, perimenopausal women can preserve and even increase their muscle mass.
Boosting Metabolism: Lean muscle is more metabolically active than fat, meaning it burns more calories at rest. By building and maintaining muscle through resistance training, perimenopausal women can enhance their metabolism and support healthy weight management.
Strengthening Bones: Decreased estrogen levels during perimenopause can lead to a decline in bone density and an increased risk of osteoporosis. Resistance training, particularly weight-bearing exercises, places stress on the bones, stimulating them to become stronger and denser. By incorporating resistance training into their routine, women can reduce the risk of fractures and maintain optimal bone health.
Enhancing Mood and Mental Well-being: Perimenopause is often accompanied by mood swings, anxiety, and sleep disturbances. Resistance training has been shown to release endorphins, the "feel-good" hormones, which can improve mood and reduce stress. Additionally, engaging in regular exercise provides an opportunity for women to focus on self-care and enhance their overall mental well-being.
When it comes to resistance training for perimenopausal women, a combination of exercises that target both strength and bone health is ideal. Strength training exercises using resistance bands, free weights, or weight machines can help build and maintain muscle mass, increase strength, and boost metabolism. Compound exercises such as squats, lunges, deadlifts, and chest presses engage multiple muscle groups simultaneously, making them highly effective. Additionally, incorporating weight-bearing exercises like walking or jogging can support bone health and reduce the risk of osteoporosis. It's important to focus on proper form and gradually progress in intensity and weight to avoid injury. Consulting with a qualified fitness professional or personal trainer can help tailor a resistance training program specifically for perimenopausal women, taking into account individual goals, fitness levels, and any existing health conditions.
There is a lot of discussion around lifting weights and the importance of lifting heavy weights for perimenopausal women. The phrase "lift heavy shit" is often used in the fitness community to emphasize the importance of challenging oneself with weightlifting or resistance training. In the context of perimenopausal women, it means engaging in resistance exercises using weights or other forms of resistance that are relatively heavy and require a significant effort to lift or move.
Lifting heavy weights during resistance training provides several benefits for perimenopausal women. First, it helps stimulate muscle growth and strength, which is particularly important during this life stage when hormonal changes can lead to muscle loss. By lifting heavier weights, women can effectively combat this muscle loss and promote the maintenance or even the growth of lean muscle mass.
Additionally, lifting heavier weights can help increase bone density and reduce the risk of osteoporosis. Weight-bearing exercises that involve lifting or moving heavy loads put stress on the bones, which triggers a response to strengthen and build denser bone tissue. This can be especially beneficial for perimenopausal women, as decreased estrogen levels during this phase can lead to a decline in bone density.
It's important to note that the term "lifting heavy shit" should be understood in the context of each individual's capabilities and fitness level. The weight used should be challenging but still manageable, ensuring proper form and minimizing the risk of injury. It's recommended to work with a qualified fitness professional or personal trainer who can guide perimenopausal women in selecting appropriate weights and designing a safe and effective resistance training program tailored to their specific needs and goals.
Optimizing Protein Intake:
Supporting Muscle Repair and Growth: Protein is essential for repairing and building muscle tissue. With age, the body becomes less efficient at utilizing dietary protein, making it crucial for perimenopausal women to prioritize protein intake. Aim for a balance of high-quality protein sources, including lean meats, poultry, fish, eggs, legumes, dairy, and plant-based proteins such as tofu and tempeh.
Managing Weight: Protein is more satiating than carbohydrates or fats, meaning it can help curb appetite and reduce cravings. By including adequate protein in their diet, perimenopausal women can promote healthy weight management and prevent excessive calorie consumption. This has had a huge impact on my late night cravings! Now that I am getting in enough protein throughout the day, my end of day cravings are gone.
Supporting Bone Health: Protein plays a crucial role in maintaining bone health alongside other nutrients like calcium and vitamin D. It aids in the absorption and utilization of calcium, which is vital for maintaining strong bones and reducing the risk of osteoporosis. If you can get a DEXA scan then I recommend it for a baseline of where you are at.
Promoting Hormonal Balance: Hormonal fluctuations during perimenopause can impact muscle protein synthesis. Adequate protein intake can help support hormonal balance and optimize muscle repair and growth.
I recommend reading Dr. Stacy Simms blog on why women need to prioritize protein: "Pre-menopausal women should aim for 30 grams of high-quality protein within 30 to 45 minutes after exercise and regular doses of 30 to 40 grams of protein at each meal and 15 to 20 at your snacks. As you reach peri and postmenopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams." https://www.drstacysims.com/blog/Why-Women-Need-to-Prioritize-Protein#:~:text=Pre-menopausal%20women%20should%20aim%20for%2030%20grams%20of,have%20that%20post-exercise%20protein%20closer%20to%2040%20grams.
As women navigate the transitional phase of perimenopause, incorporating resistance training and optimizing protein intake are essential for maintaining overall health and well-being. Resistance training helps preserve muscle mass, boost metabolism, and strengthen bones, while protein supports muscle repair, weight management, bone health, and hormonal balance. By embracing the power of resistance training and prioritizing protein-rich foods, perimenopausal women can take control of their health, enhance their physical strength, and promote a vibrant and fulfilling life during this transformative phase.
Would love an example of a weight training plan