Sweat, Steel, and Estrogen

You’re a woman in your 50’s, you do yoga 1-2 times per week and go for walks every day. You want to optimise your health, as you are now officially post-menopausal (one year without a period etc), and thinking about things like your bone health (and battling the bulge around the middle!). It’s never too late in life to start in the gym! Aside from changes to your diet, a great way to minimise bone density lose as we age- is load.

How do I get started? You might ask- well if you are perimenopausal vs post menopausal this might slightly differ. It will also depend on your current level of activity…

• If you are sedentary -> Just start by moving! Get more steps in, start doing activities that you might like, or try new ones!
• If you are lightly active-> Adding one day of weights per week to start with
• If you are moderately active-> This is where things get interesting! Adding more heavy lifting into your program. Also adding in some HIIT or Sprint work wouldn’t go amiss!

Notes about Training during Perimenopause:

Try to stay consistent as possible, even if you’re not feeling 100% on the day of your planned workout- progress over perfection is key! Try to lift heavy- rep ranges between 3-6, and 2-3 sets. This will help preserve bone density and muscle mass. HIIT sessions one to two times per week, short sharp efforts that get the heart rate up. These are shown to help with mood, and brain health.  Impact load (think jumping, hopping, skipping etc) this is needed to load the bones to improve bone density.

Notes about Training during Post menopause:

Similar to what was said above about training during perimenopause.  Keep lifting heavy! However, your recovery time may be longer- so keep that in mind. Keep up with some mobility work (yoga), and also explosive movements (like squat jumps).

Medical Disclaimer

Please Read Before Implementing Any New Exercise or Supplement Routine

The information provided in this article is for educational and informational purposes only and is not intended as medical, nutritional, or professional fitness advice.

• Consult Your Healthcare Provider: Creatine and new exercise regimens affect everyone differently. You should always consult with a qualified healthcare professional, sports dietitian, or doctor before starting any new supplement, changing your diet, or beginning a strenuous exercise program—especially if you have pre-existing health conditions (such as kidney or liver disease), are taking medication, or are pregnant or nursing.
• Not a Substitute for Professional Care: The content here is not designed to diagnose, treat, cure, or prevent any medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this article.
• Individual Results Vary: Fitness outcomes and supplement efficacy depend on unique individual factors, including genetics, current health status, and proper execution.
• Assumption of Risk: By choosing to use any information, exercises, or supplement strategies mentioned in this article, you do so entirely at your own risk. The author and publisher disclaim any liability for adverse effects, injuries, or damages resulting from the use or application of the information contained herein.