Exercise, particularly strength training, has proven to positively impact menopause symptoms.
While menopause is a natural phase of life for women, it isn’t always a comfortable one - 70-75% of women experience symptoms, with hot flashes being among the most common. These sudden waves of heat can disrupt sleep and lower overall quality of life. However, managing them effectively can lead to improvements in both areas.
Strength training is a form of exercise that involves resistance-based movements to build muscle strength, endurance and bone density. One study divided postmenopausal women into two groups: one participated in a 15-week strength training program (three session per week, performing two sets of 8-12 repetitions), while the other continued their usual routines. At the start, neither group exercised regularly. By the end of the study, the strength training group experienced over a 40% a reduction in hot flashes on average.
A meta-analysis-research that compiles findings from multiple studies, also confirmed that strength training helps alleviate vasomotor symptoms, including hot flashes. Additionally, it plays a critical role in bone health. Since bone density declines rapidly after menopause, strength training helps maintain both bone and muscle strength, reducing the risk of osteoporosis.
The takeaway? If you are approaching or going through menopause, strength training is one of the best things you can do for yourself. It helps ease symptoms like hot flashes, improves sleep and supports bone health – all while enhancing overall well-being.
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