Cardio vs Strength Training During Menopause

Navigating through menopause can be a challenging time, marked by numerous changes in your body, including weight gain, decreased muscle mass, and a slower metabolism. As a transformation coach, I often hear from women wondering whether cardio or strength training is more effective during menopause. Let’s dive into this topic to help you find the right balance and keep you on track towards a toned, lean physique.

The Impact of Menopause on Your Body

Menopause brings a decline in oestrogen, which plays a crucial role in regulating body fat distribution and maintaining muscle mass. This hormonal shift often leads to an increase in abdominal fat and a decrease in muscle, making it harder to stay in shape. Understanding how your body changes during menopause is the first step towards choosing the right workout routine.

Cardio During Menopause

Cardiovascular exercise, like brisk walking, jogging, cycling, or swimming, is excellent for heart health and burning calories. It helps boost your metabolism, which can slow down during menopause, and is great for reducing overall body fat. Here’s why cardio is beneficial:

1. Heart Health: Cardio strengthens your heart and lungs, reducing the risk of cardiovascular diseases, which tend to rise post-menopause.

2. Calorie Burn: Cardio can help you burn calories quickly, aiding in weight management during this stage of life.

3. Mood Enhancement: Aerobic exercises release endorphins, improving mood and combating menopausal symptoms like mood swings and anxiety.

However, relying solely on cardio may not be the most effective strategy. While it’s great for overall fat loss, it doesn’t do much for building or preserving muscle, which is crucial during menopause.

Strength Training During Menopause

Strength training, or resistance training, involves lifting weights or using resistance bands to build muscle. As oestrogen levels decline, muscle mass decreases, making strength training essential for maintaining a strong, healthy body. Here’s why strength training is vital during menopause:

1. Preserves Muscle Mass: Strength training helps combat the natural muscle loss that occurs during menopause, keeping you stronger and more toned.

2. Boosts Metabolism: Muscle burns more calories at rest than fat, so increasing your muscle mass can help keep your metabolism firing even when you’re not working out.

3. Improves Bone Density: With the risk of osteoporosis increasing after menopause, strength training helps maintain bone health by stimulating bone growth.

4. Enhances Body Composition: Strength training sculpts your body, helping you achieve a leaner appearance even if the scale doesn’t move much.

5. Reduces Insulin Resistance: Resistance training can improve how your body uses insulin, which is crucial for managing weight and reducing the risk of type 2 diabetes during menopause.

Combining Cardio and Strength Training: The Best Approach?

The best approach to exercise during menopause isn’t about choosing cardio over strength training or vice versa; it’s about blending both for a balanced fitness routine. Here’s how to strike the right balance:

1. Prioritise Strength Training: Aim for at least two to three strength training sessions per week, focusing on all major muscle groups. This approach will help you build and maintain muscle, boost your metabolism, and enhance your overall body composition.

2. Add Moderate Cardio: Incorporate 150 minutes of moderate cardio per week, such as brisk walking or cycling. This amount supports heart health and helps burn extra calories without overdoing it.

3. Include HIIT Workouts: High-intensity interval training (HIIT) combines cardio and strength elements, providing a quick, efficient way to burn fat and build muscle. A few 20-minute HIIT sessions per week can work wonders.

4. Don’t Forget Flexibility and Balance: Incorporate activities like yoga or Pilates to improve flexibility, balance, and reduce stress, all of which are beneficial during menopause.

Nutrition’s Role in Your Fitness Routine

Exercise is only part of the equation during menopause. Pay attention to your nutrition to complement your workouts. Focus on:

• Protein Intake: Protein is essential for muscle repair and growth. Aim for a protein-rich meal after strength training sessions.

• Healthy Fats: Omega-3 fatty acids can help manage inflammation and improve heart health.

• Calcium and Vitamin D: Support bone health with adequate calcium and vitamin D, which are crucial during menopause.

Common Misconceptions About Menopause and Exercise

1. “Cardio is the Only Way to Lose Weight”: While cardio burns calories, it doesn’t address the muscle loss associated with menopause. Strength training is key to maintaining muscle and boosting your metabolism.

2. “Lifting Weights Makes You Bulky”: This is a myth, especially during menopause when maintaining muscle is much harder due to hormonal changes. Lifting weights helps you stay toned, not bulky.

3. “It’s Too Late to Start”: It’s never too late to start exercising. Whether you’ve been active or are just beginning, any exercise will positively impact your health.

Lou’s Verdict

During menopause, a combination of strength training and cardio provides the most benefits, helping you maintain muscle, support bone health, and improve overall well-being. Prioritise strength training to counteract muscle loss and boost your metabolism, and complement it with moderate cardio to keep your heart healthy and aid fat loss.

Actionable Insights

• Start Small: If you’re new to strength training, begin with bodyweight exercises like squats, lunges, and push-ups before progressing to weights.

• Schedule Your Workouts: Consistency is key. Aim for three strength sessions and at least two cardio sessions each week.

• Listen to Your Body: Menopause can bring about new challenges, so adjust your workouts as needed and don’t hesitate to rest when necessary.

• Stay Accountable: Consider working with a coach who can guide you through a tailored fitness plan. Check out my coaching options here.

Menopause is a journey, but with the right fitness approach, you can navigate it confidently, staying strong, healthy, and empowered. Let’s embrace this new chapter with strength and resilience!