09/26/2024
It’s no secret that women have different needs in the weight room.
Our hormones determine our energy levels and how much we’re willing to do.
As we approach perimenopause into menopause, hormone levels change, and so does our training to maintain physical strength and reduce the risk of injuries.
So, let’s break it down!
20s: This is the time to explore different types of training in the weight room. Use machines, free weights, and barbells. Discover what you like, whether it’s powerlifting or Olympic lifting. Try complex movements such as squats, lunges, hinges, and push or pull patterns. Start with body weight and progressively add load. Aim for 3-4x per week at 45-60 mins per session.
30-40s: Now we’re ready to add some complexity! Programs can be designed to incorporate power, strength, speed, and hypertrophy training (otherwise called periodization). The focus should be heavier loads, strength training, and compound movements (squat, deadlift, bench press, pull-ups, overhead press, barbell rows). Heavy loads build muscle strength, bone density, and tendon/ligament stiffness and feed into the nervous system for better proprioception and cognitive function. Finally, introduce high-intensity sprint training. Don’t confuse this for HIIT training (F45 or orange theory), as the intensity is not high enough for the physiological benefits we need. True sprint training is 30 sec or less of work for 1-4 minutes at 80% or greater intensity with a rest of 3-4 minutes. The sprints can be done by running or on an air bike.
50s +: The training at this stage does not vary from the previous one. However, there is one addition: jump training. The jump training is hard impact with the ground to help improve bone mineral density. Ideally, add jump training 3x/week for 10 minutes (noncontinuous). If you're in your 50s, focus on these three activities: jump training, heavy resistance training, and sprint intervals.
A few additional notes:
Cardio: walking and playing low-impact sports are great. However, the intensity is not high enough to stimulate the adaptations to estrogen, progesterone, and testosterone that women need in peri/menopause. Add in the high-intensity sprint training 2-3-/week.
Repetition range for strength: Muscle Strength adaptations develop when we use a weight 70% or greater of our one rep max. Due to the load, the rep range is typically between 1-6 reps and three sets or more. An easy way to remember is the 3-5 rule. 3-5 sets of 3-5 reps at 70% or more intensity (load).
Leave a comment below or send a DM if you have questions!
- Dr. Laudi
