• New research shows the importance of resistance training in perimenopause through postmenopause for maintaining muscle mass and strength.
• Experts point out the benefits of lower-body strength training in particular, as well as finding a workout you can do consistently.

For women between the ages of 40 and 60, hormonal changes related to menopause can cause a significant decline in skeletal muscle mass – that can lead to reduced strength and function, and may even raise risk of disability later in life. But a recent study in Medicine & Science in Sports & Exercise emphasises that this isn’t inevitable. In fact, resistance training can have a notable, and major, preventative effect.

To come to this conclusion, researchers looked at 72 active women, between the ages of 46 and 57, who were not taking hormone replacement therapy. They randomised them into two groups: One continued their usual physical activity, consisting of whatever moderate exercise they preferred, such as walking or running.

The other completed a supervised, low-impact resistance exercise programme focusing on strength at the hip and shoulder, dynamic balance, and flexibility. They used Pvolve, an exercise programme that utilizes resistance bands and weights around the hips, wrists, and ankles, and also lifted dumbbells of various loads. (Although one of the researchers is on the Pvolve clinical advisory board, the researchers emphasized that the company did not sponsor the study, or influence its results.)

After 12 weeks, those in the resistance group showed a 19% increase in hip function and lower-body strength, a 21% increase in full-body flexibility, and a 10% increase in dynamic balance. Those in the usual activity group did not show any significant improvements in these areas.

Previous studies have assessed the decline in lower limb strength and flexibility during menopause, but this is the first study to compare the effect of resistance training on muscle strength and mass before, during, and after menopause, according to lead study author Dr Francis Stephens, researcher at the University of Exeter Medical School. This was done by including participants in different phases of menopause — not by following the same participants over a protracted timeframe.

“These results are important because women appear to be more susceptible to loss of leg strength as they age, particularly after menopause, which can lead to increased risk of falls and hip fractures,” he told Runner’s World.

“This is the first study to demonstrate that a low-impact bodyweight and resistance band exercise training programme with a focus on the lower limbs, can increase hip strength, balance, and flexibility,” he added. “Importantly, these improvements were the same in peri- and post-menopausal females when compared to pre-menopausal females, suggesting that changes associated with menopause do not mitigate the benefits of exercise.”

Although the resistance training group in the study used Pvolve equipment, Stephens added that any progressive resistance exercise training that’s focused on lower-body strength is likely to yield the same results.

“The important point is for an individual to find a type of exercise — modality, location, time of day, etc. — that is enjoyable, sustainable, and improves everyday life,” he said. “The participants in the present study reported an improvement in ‘enjoyment of exercise,’ and some are still using the program since the study finished.”

Mindset is a crucial aspect here, particularly because some women may see menopause as an end point, where it’s “too late” to make notable physical changes, added Kylie Larson, a women’s health and fitness coach, and founder for Elemental Coaching. She was not involved in the recent study, but told Runner’s World that the results are compelling.

“This is particularly exciting for those that tend to think of menopause as ‘the end,’’’ she said. “The study proves that if you incorporate strength training you can still make improvements to your muscle mass and strength, which will also have a positive ripple effect to your ability to manage your body composition. In addition, staying flexible and being able to balance are both keys to a healthy and functional second half of life.”

Also, the participants in the study did four classes per week, for 30 minutes each session, but Larson said even half that amount of strength training can go a long way toward making a significant change, particularly if you emphasize progressive overload — which means gradually increasing muscle challenge through more weight.

“Gradually increasing the challenge is what drives real change,” Larson said. “Lifting heavier over time is what builds strength, protects your bones, and keeps your body resilient through menopause and beyond.”

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