Bone Health After Menopause: Should Women Really Undergo Strength Training?

Women aged 40 to 50 have had difficulty understanding strength training, so they often think it is only for men. The result is that many women do not perform strength training in their exercise routines, especially during the years when they are nearing menopause. Contrary to popular belief, strength training can be very beneficial for women, and is essential for maintaining overall health during midlife and beyond.

Many of the changes women go through as they age are hormonal or physical. One of the most serious and noticeable changes that women go through is menopause. Menopause is characterized by a period of gradual decrease in estrogen levels, which can lead to many different health consequences. One of the most critical problems women face as they reach menopause is bone loss. Low estrogen levels have been shown to compromise bone structure and increase the risk of developing osteoporosis.

Women experiencing menopause can be at increased risk of developing osteoporosis, which causes bones to become weak and lose density, leading to more frequent fractures and breaks. As this process occurs, strong bones can become weak, and even the slightest fall or minor strain can lead to an injury. Activities that may not otherwise pose a threat could now cause fractures and other injuries.

Many medical professionals and orthopedic surgeons encourage weight training for women at the time of menopause, and emphasize how important it is to incorporate strength training into everyday exercise. Lifting weights or using resistance bands during training can lead to stimulation of bone production (i.e., new bone development) and reduce bone loss (i.e., take away from existing bone). When you perform weight-training exercises, the contraction of the muscles creates force against the underlying bone, which causes the bone to react by increasing its strength and receiving more force (creating bones with a greater density).

The Benefits of Strength Training

Increase Bone Density

Strength training is one way to counteract the effects of osteoporosis by helping to develop stronger muscles, aid in supporting healthy bones, and maintaining functional fitness. Strength training does not consist of heavy lifting or trying to develop large muscles, but rather the principle of creating resistance against the body's muscles through exercise, increasing overall fitness and well-being, and allowing women to remain independent and mobile as they continue to age.

Increase and Maintain Muscle Mass

Strength training not only aids in maintaining bone density, but it also allows for the preservation of muscle mass as individuals age. The age-related decline in muscle mass is called sarcopenia. Sarcopenia can lead to decreased strength, mobility and an increased risk of falling. By performing strength training exercises to maintain or gain muscle tissue, women will be able to continue being active and functional in their daily lives.

Increase Quality of Life

Strength training can also provide the benefit of improved balance and stability. The increased strength of muscles provides support to the joints and leads to improved coordination. As a result, improving balance and stability through strength training can greatly reduce the likelihood of sustaining a fall and, therefore, will have a meaningful effect on preventing serious injury from a fall.

Support Healthy Weight Management

Strength training can also help maintain a healthy body composition. Changes in hormones during menopause may cause a decline in metabolism and cause women to gain weight more easily. Resistance training promotes an increase in muscle mass, as well as increasing the efficiency of metabolism. A more effective metabolism promotes the ability of the body to efficiently burn calories and control body composition in a healthy manner.

Strengthen Ligaments and Connective Tissue

Another benefit is to strengthen ligaments and connective tissues. When ligaments are strengthened, joints have more stability, and there is less chance of injury due to sudden movements or strain. Over time, the additional stability from running will also make daily activities easier and safer to do.

Conclusion

Strength training, like any form of exercise, is not an exercise dominated by men. Rather, strength training is an important component of a woman's healthy lifestyle, especially through the menopausal transition. Women can incorporate safely structured strength exercises into their daily exercise program to maintain bone density, preserve and/or increase their muscle mass, and live an active and healthy lifestyle in their later years.