Strength training is important for everyone, but it’s especially valuable for women in menopause. Strength training helps to build muscle, reduce body fat and improve bone mineral density, all challenges that come with menopause.
Here are our top 3 exercises for women in menopause:
Goblet Squat- Not only is this exercise incredible for building strength through your core and legs, it’s also one of the best exercises you can do when you’re short on time! You’ll target your quadriceps, hamstrings and glutes in one movement, and because of the way you hold the weight in a Goblet Squat, you’ll also build incredible strength through your core. https://www.youtube.com/watch?v=7HvYVofPL4E.
Push Up- Women tend to have less upper body strength than men, so these next two exercises are especially important. The push up is a classic for a reason- it builds functional upper body strength, is great for building healthy shoulders and also builds incredible strength through the core. Start with your hands elevated on a table or bench and as you build strength, start bringing your hands lower to the ground until you can do a push up with your hands and your feet on the ground. https://www.youtube.com/watch?v=xq93rbuK6hs.
Row- This exercise is the perfect complement to the push up. Upper back strength is critical for shoulder health, and this exercise also develops toned arms! I prefer Ring Rows (https://www.youtube.com/shorts/JlIzK9RX_s4) as you can make them as easy or as challenging as you want with only one piece of equipment, but you can also perform Single Arm Rows if you have dumbbells (https://www.youtube.com/watch?v=gNLR7nprVZE).
Bonus Fourth Exercise! Plank- No strength program would be complete without an exercise to build a strong core. Not only will a strong core reduce back pain and injuries, it’s also necessary to perform your other strength exercises effectively and safely. You can’t go wrong with a Low-Plank, or as we call it at 212, a Pillar.
2 times per week, start with 2-3 sets of 12 reps, build up to doing 4 sets of 8 wither heavier resistance, resting 90 seconds to 2 minutes between sets. For the Low-Plank, start with 3 sets of 20 seconds and build up to 3-4 sets of 45 seconds.
Want more info on strength training? Contact us if you’d like a personalized exercise program!
