Menopause is a natural biological process that marks the end of a woman’s reproductive years. The main symptoms of menopause include hot flashes, night sweats, mood swings, vaginal dryness and sleep disturbances. Strength training can be an effective way to manage these symptoms and improve overall health during the menopause.
| Symptoms of Menopause | How Strength Training Benefits |
| Hot Flashes | Increase muscle mass and decreases body fat, regulating body temperature and improving overall cardiovascular health. |
| Night Sweats | Increase muscle mass and decreases body fat, regulating body temperature and improving overall cardiovascular health. |
| Vaginal Dryness | Increases blood flow to the area, moisturising and lubricating the vagina. |
| Mood Swings | Releases endorphins, improving mood and reducing stress and anxiety. |
| Sleep Disturbances | Promotes a sense of relaxation, improves cardiovascular health and regulates body temperature which can help to improve sleep quality. |
Studies shown benefits of strength training during menopause
There have been several studies that have shown the benefits of strength training for managing symptoms of menopause.
A study published in the Journal of Women’s Health in 2012 found that women who participated in strength training twice a week for 12 weeks experienced a significant reduction in hot flashes and night sweats.
Another study published in the Journal of Women’s Health in 2013 found that strength training improved mood and reduced depression and anxiety in postmenopausal women.
A study published in the Journal of Obstetrics and Gynaecology in 2018 found that postmenopausal women who participated in strength training for 12 weeks had significant improvements in vaginal health, including increased blood flow, elasticity and lubrication.
A study published in the Journal of Women’s Health in 2019 found that postmenopausal women who participated in a 12-week strength training programme had significant improvements in sleep quality and reduced insomnia symptoms.
These studies indicate that regular strength training may provide benefits for women experiencing symptoms of menopause. Why not give it a try!