Adapting Fitness During Menopause

Alyssa Ages highlights the journey of Melissa Grelo, who exemplifies the power of resistance training during perimenopause. This piece underscores the profound benefits of adapting one’s fitness routine to align with the physiological changes of menopause.

Resistance Training: The Keystone of Menopausal Fitness

Melissa Grelo, a 46-year-old host and podcast creator, showcases the significant gains achievable through resistance training. Despite the unchanged scale, Grelo celebrates her increased skeletal muscle mass—a crucial metric during menopause. Resistance training not only preserves muscle mass but also combats the decline in bone density and strength, pivotal during the hormonal shifts of menopause.

Understanding the Shifts

Menopause, typically lasting seven to ten years, marks a significant transition in a woman’s life where symptoms like bone density reduction and muscle mass decline become prevalent. Christine Yu and Carla DiGirolamo emphasize that while body fat percentages may not shift drastically, the composition of muscle to fat does, leading to more fat being stored abdominally post-estrogen decline.

The Role of Muscle in Metabolic Health

The decline in muscle mass significantly affects glucose metabolism, as muscles are major consumers of glucose. DiGirolamo notes that diminished muscle efficiency can lead to poorer glucose management, thereby increasing fat storage. This underscores the importance of maintaining muscle mass through exercises like strength training, which not only helps in reducing fat accumulation but also in managing glucose levels effectively.

Starting Strength Training: Tips for Beginners

Amanda Thebe, a menopause expert, stresses the importance of adapting exercise routines to one's fluctuating energy levels during menopause. Her "sliding scale" strategy helps women gauge the intensity of workouts they can handle, ranging from light walks to high-intensity resistance training, based on daily energy levels.

The Importance of Recovery and Mobility

Recovery takes on increased importance during menopause, with symptoms like chronic fatigue and sleep disturbances due to hot flashes. Incorporating rest days and focusing on mobility exercises are crucial to prevent injury and maintain joint health, as tendons and ligaments also undergo changes, becoming stiffer and less pliable.

Persisting Through the Challenges

Thebe encourages women to persist with resistance training, even if initial sessions are short or seem ineffective. The cumulative benefits are significant and can lead to substantial improvements in physical health and metabolic efficiency.

Grelo’s Empowering Message

Grelo uses her platform to advocate for strength and visibility in older age, challenging stereotypes about menopausal women. Her message is clear: age and menopause are not barriers but opportunities to redefine physical limits and societal expectations.