As women enter their 40s and beyond, their bodies undergo significant changes during perimenopause and menopause. These shifts, particularly in hormones like estrogen and progesterone, can affect muscle mass, metabolism, and recovery times. But according to Dr. Stacy Sims in her book "Roar," women can adapt their fitness routines to stay strong and vibrant during these transitions.
As estrogen levels decline during perimenopause and menopause, muscle recovery becomes slower, and bone health can suffer. Women are more prone to losing muscle mass and strength, making strength training essential. It’s also important to understand that your hormonal shifts mean you’ll need more recovery time and may benefit from lower-intensity workouts.
One of the most effective ways to counteract these changes is by prioritizing strength training. Regular weightlifting helps to preserve muscle mass, boost metabolism, and protect bone density, all of which are key during this phase of life.
Because of the hormonal changes, it’s essential to focus on recovery. During these phases, women need more protein to combat muscle breakdown. It’s also crucial to stay hydrated and supplement with electrolytes to maintain performance
By understanding how your body changes during perimenopause and menopause, you can adjust your fitness routine to stay strong and healthy. Focus on strength training, recovery, and proper nutrition to thrive through this transition.
At Body Evolution, we offer advice and approaches designed to support women through every phase of life. Let us help you adapt your workouts for optimal results. Contact us today for a consultation.
