Navigating menopause can be challenging, especially when it comes to maintaining muscle strength and bone density. This blog explores the powerful combination of Hormone Replacement Therapy (HRT) and strength training, offering practical tips to help you stay strong, healthy, and active during this transitional phase.
So what can I do?
Systemic menopausal hormone therapy (MHT) is an effective treatment for alleviating symptoms caused by low estrogen and hormonal fluctuations. For women with a uterus, cycling or continuously using progesterone is essential to reduce the risk of endometrial hyperplasia and uterine cancer. There is strong evidence that MHT can prevent osteoporosis in at-risk women and help maintain or even increase bone mineral density after menopause. Additionally, MHT, especially when combined with strength training, can help preserve and improve muscle mass, strength, and insulin sensitivity.
While more quality research is needed, a review of randomized controlled trials on older individuals with sarcopenia has shown promising results for using nutrition and exercise to treat this condition. In terms of osteoarthritis, there is a positive link between estrogen deprivation and the frequency and severity of osteoarthritis, particularly in the knee, hip, and fingers. Although the use of MHT for preventing and treating osteoarthritis remains a topic of debate, emerging research suggests it may have a protective effect. Further studies will help clarify MHT's role in managing osteoarthritis.
Strength training is vital for women, not only to combat musculoskeletal syndrome during menopause but also for a host of other benefits, including improved mental health, reduced heart disease risk, and better insulin resistance. However, according to the National Center for Health Statistics, only about 26.9% of women engage in regular strength training.
Many factors contribute to this, such as time constraints, uncertainty about where to start, or a fear of becoming too bulky. But here's the simple truth: lifting weights is one of the best habits you can adopt to ensure the quality of life you desire in your 70s and beyond.
Weights Are What You Make Them: You don’t need to don gym tights or hit the squat racks. “Weights” can be anything—from dumbbells to household items like water bottles or even your own body weight.
Start Slow and Build: Changing habits can be tough, so begin with something simple. Whether it’s wearing a weighted vest during your routine, doing bicep curls with grocery bags, or lunging as you move around the house—every little bit helps!
Assess Your Starting Point:
Have you noticed a decline in strength over the past year? (Yes/No)-all below
Have you observed changes in muscle tone or size?
Do you feel more fatigued or take longer to recover after physical activity?
Are you currently strength training 2-3 times a week?
Do you own a gym membership but rarely go?
Can you see yourself working out at a gym, in a fitness class, or at home?
Strength Training 101:
To build muscle effectively while minimizing risk, aim for:
Frequency: 2 to 3 times per week
Sets: 3 to 4 sets per exercise
Repetitions: 12 to 15 reps per set
Focus on major muscle groups like hamstrings, quadriceps, glutes, chest, back, and core.
Effort Level: You don’t need to push to the point of complete exhaustion. Instead, aim for the concept of 'Repetitions in Reserve' (RIR), where you could do another 3-4 reps if needed. This ensures you're working hard enough to stimulate muscle growth without overdoing it.
Weight Type: There’s no significant difference in results between using cable machines, free weights, kettlebells, or even household items. The key is consistency.
A balanced diet rich in complex carbohydrates, healthy fats (including omega-3 fatty acids), and antioxidants is crucial for promoting healthy bones and muscles. Protein intake becomes especially important during menopause due to its role in muscle preservation.
Protein Synthesis: Protein synthesis is how efficiently your body uses the protein you consume to build muscle, rather than breaking down existing muscle for energy. As estrogen levels decline, the body’s ability to synthesize protein improves, but muscle breakdown increases at a greater rate. Therefore, maintaining adequate protein intake is essential.
How Much Protein Should You Eat? During menopause, aim for 1.2 to 2.0 grams of protein per kilogram of body weight. For a 130-pound active woman, this means about 120 grams of protein per day. A simple approach is to consume 20-30 grams of protein per meal, 3-4 times a day. While real food is best, protein shakes or bars can be convenient when you’re on the go—just watch out for high sugar and calorie content.
Portion Size: A serving of protein, such as chicken or steak, about the size of a deck of cards or your palm, equals roughly 6 ounces. Don’t stress about counting every gram; instead, focus on making protein a key part of each meal.
Here are some examples of protein and portion sizes that are protein-packed:
|
Source |
Protein |
|
Skinless chicken (3 oz) |
25 gm |
|
90% or leaner ground beef (3 oz) |
22 gm |
|
White fish (Halibut-3 oz) |
23 gm |
|
Shrimp (4 oz) |
18 gm |
|
Lean (99%) ground turkey (3 oz) |
21 gm |
|
Yellow fin tuna (3 oz) |
25 gm |
|
Salmon (3 oz) |
17 gm |
|
Soy (Edamame-1 cup) |
17 gm |
|
Nuts & Seeds (1/2 cup) |
9-17 gm |
|
Eye round steak (4 oz) |
20 gm |
|
Greek yogurt (1 cup) |
10 gm |
There’s solid evidence that certain vitamins and minerals can support your health. However, the best approach is to focus on the basics first: make strength training and adequate protein intake a routine part of your life. Once you’ve nailed these foundations, you can explore additional supplements like Vitamin D (consider pairing it with K2) and creatine for muscle and bone health.
Tips:
Incorporate Strength Training: Start small. There’s the ‘ideal’ routine, and then there’s real life. Set a measurable goal and work towards it. Once you’re consistent, build from there.
Mind Your Protein: Pay attention to your protein intake. Plan to gradually improve both the quantity and quality of the protein you consume.
Focus on Foundations: Don’t stress about finding the perfect vitamin or supplement. Instead, prioritize establishing solid exercise and nutrition habits as the foundation for your health journey.
Feeling Overwhelmed? Join the PAUZ Pump Pack!
If strength training feels daunting, you're unsure how to make it a lasting habit, or you'd rather not go it alone, the PAUZ Pump Pack 4-week program is here for you. Here’s what you’ll get:
A Virtual Community: Connect with like-minded women to share successes, overcome barriers, and support one another.
Strength Training & Nutrition Education: Gain valuable knowledge to empower your fitness journey.
Behavior Change Support: Get guidance on goal setting and overcoming obstacles with the help of behavior change science.
Weekly Strength Training Workouts: Stay motivated with regular workouts and personal empowerment.
Simply send PAUZ an email at info@pauz.health with subject: PAUZ Pump Pack and we will send you instructions and details on the the program!