Ladies, listen up! If you want to keep your bones strong and your muscles toned as you navigate perimenopause, menopause, and post-menopause—resistance training is your new best friend. No gym membership? No problem! You can start right where you are today and begin focusing on muscle and bone loss prevention during menopause.
The Big Why: Muscle and Bone Loss Are Real
We know menopause brings plenty of surprises (hello, night sweats and brain fog), but here’s one you can actually do something about: muscle and bone loss. Starting in your late 20s (yes, that early!), you begin losing muscle mass. After menopause, the rate of bone loss skyrockets—up to 20% in just five years! That’s why 1 in 2 postmenopausal women will suffer an osteoporosis-related fracture in their lifetime. Yikes.
But there is good news: Resistance training can slow and even reverse this decline. Studies show that women who incorporate strength training into their routines significantly improve bone mineral density in their hips and spine—areas most vulnerable to fractures.
The CDC Says: Move Those Muscles!
The Centers for Disease Control and Prevention (CDC) recommends that adults engage in muscle-strengthening activities at least twice a week. Yet, only 27% of women actually meet that mark. Among women 65 and older? That number drops to a shocking 17%. We’ve got work to do!
No Gym? No Excuses!
You don’t need fancy equipment or a gym membership to get started. Resistance training simply means working against an external force. Some easy ways to incorporate it into your routine:
- Bodyweight Exercises: Squats, lunges, push-ups, planks, and triceps dips.
- At-Home Equipment: Light weights, kettlebells, TRX (luv mine), or resistance bands.
- Daily Activities: Carrying groceries, climbing stairs, or even gardening counts!
The key is consistency. Any resistance training is better than none, and even light weights can lead to big gains in strength and bone health over time.
It’s Never Too Late to Start!
Think you’re too old for strength training? Think again! A landmark study in the New England Journal of Medicine showed that even 87-year-old nursing home residents improved muscle mass and reduced frailty with resistance training.
Another large analysis of over 100 studies found that whether you lift heavy or light, once a week or several times, you will gain strength and muscle at any age. The takeaway? Just start.
What Happens If You Don’t?
Here’s a scary stat: 25% of people over 65 who suffer a hip fracture die within a year. Fractures often lead to a downward spiral of immobility, muscle loss, and chronic health issues. Resistance training can help keep you strong, independent, and out of the hospital.
Ready to Get Started?
First, talk to your menopause specialist (you know I always recommend that!). If you have osteoporosis or joint concerns, resistance bands and low-impact exercises may be a safer bet.
Then, try this quick plan:
- At the gym: A simple 15-minute weight routine targeting major muscle groups.
- At home: Start with light weights and bodyweight exercises.
- Anywhere, anytime: The science-backed 7-minute workout, which requires zero equipment.
The bottom line? Be sure your weekly routine focuses on muscle and bone loss prevention during menopause. Your future self will thank you. Strength training now means fewer fractures, more mobility, and a healthier, stronger YOU.
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*EllenDolgen.com does not recommend, endorse, or make any representation about any tests, studies, practices, procedures, treatments, services, opinions, healthcare providers, physicians, or medical institutions that may be mentioned or referenced. The information, including opinions and recommendations, contained on this website is intended for informational and educational purposes only. Such information is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other healthcare provider.
