A game changer for me to help alleviate my peri symptoms was strength training. Perimenopause can feel like a whirlwind of changes, with shifting hormones affecting everything from your mood to your bones.

One of the biggest concerns during perimenopause is bone density. As estrogen levels fluctuate, we can experience bone loss, which increases the risk of fractures. The good news? Strength training, especially when paired with high-impact exercises, can help maintain or even boost bone mineral density (BMD).

Focusing on specific strength exercises can really make a difference, especially in areas like the distal radius, which is important for reducing fracture risk. By incorporating these exercises into your routine, you're taking a proactive step toward protecting your bones.

As we age, we naturally lose muscle mass, a process known as sarcopenia. This can be a concern during perimenopause, but strength training is a fantastic way to combat it. Not only does it help build muscle strength, but it also improves muscle quality, keeping you feeling strong and capable.

One effective method is super-slow strength training, which has been shown to enhance muscle quality without requiring long workout sessions. This means you can get stronger in less time - what’s not to love?

Cardiovascular health also becomes increasingly important during perimenopause. Thankfully, regular strength training, combined with some aerobic exercises, can significantly boost your heart health. It helps improve cardiorespiratory fitness, which is essential for a healthy heart.

Plus, strength training can help with insulin sensitivity and reduce fat accumulation in the liver. These metabolic benefits are super important as we navigate the changes that come with menopause.

Let’s not forget about the mental health benefits! Many women experience anxiety and irritability during perimenopause, but regular exercise, including strength training, can help lift your spirits.

As you get stronger and fitter, you’ll likely find yourself feeling more energetic and optimistic. Regular workouts can help you feel younger and more independent, contributing to a brighter outlook on life.

Incorporating strength training into your routine during perimenopause can bring a whole host of benefits. From maintaining bone density and building muscle to improving heart health and boosting your mood, strength training is a powerful ally during this transitional phase.

So why not give it a try? Whether you’re a beginner like me or just starting out, there are plenty of resources to help you along the way. Remember, taking care of your body during perimenopause is an investment in your future health and happiness. Let’s embrace this journey together and get lifting!

My targeted supplement collection empowers your strength training journey during perimenopause when hormonal shifts threaten to undermine your hard-earned progress. Creatine Monohydrate and Pre-Workout supplements fuel intense training sessions, while Magnesium Zinc restores the mineral balance essential for muscle recovery. When hormonal fluctuations deplete your energy, my Electrolyte Supplement maintains optimal hydration for peak performance. L-Arginine enhances blood flow to working muscles, delivering nutrients precisely when needed. These professional-grade formulations work synergistically to preserve lean muscle mass, maintain bone density, and ensure you continue building strength despite perimenopause's challenges. Don't let hormonal changes compromise your strength - reclaim your power with supplements specifically designed for this stage in your life!

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References:

Heinonen, A., Oja, P., Sievänen, H., Pasanen, M., & Vuori, I. (1998). Effect of Two Training Regimens on Bone Mineral Density in Healthy Perimenopausal Women: A Randomized Controlled Trial. Journal of Bone and Mineral Research, 13. https://doi.org/10.1359/jbmr.1998.13.3.483.

Ring-Dimitriou, S., Steinbacher, P., Duvillard, S., Kaessmann, H., Müller, E., & Sänger, A. (2008). Exercise modality and physical fitness in perimenopausal women. European Journal of Applied Physiology, 105, 739-747. https://doi.org/10.1007/s00421-008-0956-7.

Sañudo, B., De Hoyo, M., Del Pozo-Cruz, J., Carrasco, L., Del Pozo-Cruz, B., Tejero, S., & Firth, E. (2017). A systematic review of the exercise effect on bone health: the importance of assessing mechanical loading in perimenopausal and postmenopausal women. Menopause, 24, 1208–1216. https://doi.org/10.1097/GME.0000000000000872.

Roth, M., Temp, H., & Alonso, J. (2007). PROGRAMA DE EXERCÍCIOS FÍSICOS E SEUS EFEITOS NA CONDIÇÃO CARDIORRESPIRATÓRIA E NOS SINTOMAS PSICOLÓGICOS DE MULHERES NA PERIMENOPAUSA. FIEP Bulletin On-line, 77.

Miszko, T., & Cress, M. (2000). A lifetime of fitness. Exercise in the perimenopausal and postmenopausal woman.. Clinics in sports medicine, 19 2, 215-32 . https://doi.org/10.1016/S0278-5919(05)70200-3.

Danz, A., Zittermann, A., Schiedermaier, U., Klein, K., Hötzel, D., & Schönau, E. (1998). The effect of a specific strength-development exercise on bone mineral density in perimenopausal and postmenopausal women.. Journal of women's health, 7 6, 701-9 . https://doi.org/10.1089/JWH.1998.7.701.

Xiao, C. (2017). Reply to: Comment on “Effects of Elastic Resistance Band Exercise on Postural Balance, Estrogen, Bone Metabolism Index, and Muscle Strength of Perimenopausal Period Women”. Journal of the American Geriatrics Society, 65. https://doi.org/10.1111/jgs.14749.

Acosta‐Manzano, P., Segura‐Jiménez, V., Coll‐Risco, I., Borges-Cosic, M., Castro‐Piñero, J., Delgado-Fernández, M., & Aparicio, V. (2019). Association of sedentary time and physical fitness with ideal cardiovascular health in perimenopausal women: The FLAMENCO project.. Maturitas, 120, 53-60 . https://doi.org/10.1016/j.maturitas.2018.11.015.

Borràs, P., Vidal-Conti, J., Muntaner, A., Cantallops, J., & Palou, P. (2015). High intensity strength training in overweight adults at workplace: a pilot study. Revista Portuguesa De Pneumologia, 8, 23-23. https://doi.org/10.1016/J.RAMD.2014.10.009.

Disclaimer: This information is for general educational purposes only, not medical advice. Always consult a qualified medical provider before changing any health regimen. Medical practices vary globally. Information presented here should not replace professional medical consultation or treatment. Any reliance on this content is at your own risk.

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