If you’re in perimenopause or postmenopause, chances are you’ve heard a thing or two (or 100) about the importance of strength training for women’s health in midlife — and for good reason!
As estrogen levels decrease during the menopause transition, our body composition changes and our bone density, skeletal muscle mass, and strength begin to decline. Strength and resistance training reduce our risk of osteoporosis by:
- Strengthening bone mineral density
- Improving alignment and balance
- Preventing falls that may lead to fractures or broken bones.
(One in two women over 50 will break a bone due to osteoporosis, so it’s super important to get ahead of bone loss.)
Beyond helping us build muscle and supporting bone health, resistance exercises can also help us address weight gain associated with menopausal hormone changes. While cardio and aerobic exercise certainly has its place in any exercise program for its cardiovascular health benefits, it’s not the only way to shed pounds. Weight training supports weight loss by increasing our muscle mass and, in turn, our metabolism. And the fun part about a higher metabolism is that we burn more calories even when we’re resting…a win-win!
If you need any more convincing, it’s well-proven that regular exercise improves mental health, and new research even suggests that strength workouts can reduce severity and frequency of hot flashes.
READ MORE: A Guide To Heart Disease Screenings During Menopause
An ode to resistance bands
Okay, we know it’s important, but there are so many different types of exercise, so where the heck do we even start? Enter the resistance band. These uber-portable rubber bands are perfect for beginners and pros alike, and can make for a great warm up or full-body workout — whether from home, the gym, or vacation. As you stretch or pull the bands, the resistance increases, allowing the band to function like a dumbbell or free weight — just with less bulk. Different bands offer varying resistance, and the thicker the band, the higher the tension, and the more resistance is required to stretch it.
The bands come in looped versions and open versions with handles. We find that the looped bands can work best for lower body exercises and the open bands with handles may be more comfortable for upper body movements — but both work great. We put together a list of some of our favorite resistance band exercises to build muscle strength with the help of Elektra Guide Alissa Yarkony, PT.
Lower body
Clamshells
What it works: Gluteus medius muscles, aka hip abductors — key muscles in balance and stability
Place a resistance band just above your knees and lie on your side with your knees at a 45-degree angle. With your legs and hip stacked and your core contracted, raise the knee on top as high as you can while keeping your lower leg on the floor. Squeeze at the top before lowering to starting position and repeat for 2-3 sets of 10-12 repetitions.
Banded Squat
What it works: Glutes, quadriceps, hamstrings, and core muscles
Stand with your feet slightly wider than hip-width apart and with a loop resistance band above your knees. With your feet pointed slowly outward and hands in front of you, lower yourself in a squat position until your thighs are parallel to the floor, holding for a couple seconds before lifting yourself back up. Repeat for 3 sets of 10-12 reps.
Banded Glute Bridge
What it works: Glutes and low back
Wrap a resistance band around your legs right above your knees and lie on your back with your knees bent and feet flat in front of you. With your heels grounded, lift your hips towards the ceiling until your shoulders and hips form a straight line, squeezing your glutes at the top, and return slowly to your starting position. Repeat for 2-3 sets of 10-15 reps.
Upper Body/Arms
Bicep curls
What it works: You guess it — biceps!
Step your feet on the center of an open resistance band and grab the handles. With your palms facing upwards and your core engaged, slowly bend your elbows and hold a curl for a couple of seconds, before lowering your arms back with control. Repeat 10-15 times for 2-3 sets.
Triceps extension
What it works: Upper arm and triceps
Stand on a lopped or open resistance band with your left foot forward and hold the end of the resistance band with your left hand. With your left hand behind you and your elbow pointed upwards, slowly extend your arm to form a straight line, squeezing your tricep at the top. Return to your starting position and repeat with your right foot forward and right arm extending. Repeat for 2-3 sets of 10-15 resps on each side.
Overhead press
What it works: Shoulders and arms
Stand on an open resistance band with your feet shoulder-width apart, holding the handles in front of your chest with your palms facing forward. Slowly press your arms directly above you, and lower back to shoulder height. Repeat for 2 sets of 10 reps.
Back
For many of us, the muscle groups that come to mind when we think about gym day are glutes, abs, and quads — and while any movement is certainly good for us, a lot of us end up neglecting back exercise. Back-focused strength training is important not only for our posture, but for avoiding back pain and improving core stability.
Bent over row
What it works: Back and biceps
Stand on a resistance band with your hands gripping the handles. Bending forward with your back straight, squeeze your shoulder blades and lift the band towards your ribs. Lower the band, and repeat for 2-3 sets of 10-12 reps.
Face pull
What it works: Upper back and shoulders
Wrap an open resistance band around a pole or squat rack at face level and grip the handles on either side with your palms facing downwards or facing each other. Squeeze your shoulder blades and slowly pull the band towards your body, pausing for a few seconds as you reach the shoulders, and slowly bring the band forward again. Repeat 10-15 times for 2-3 sets.
The Bottom Line
As you can see, there’s a lot you can do with resistance bands, and you don’t need a personal trainer or super heavy weights to build strength and reap the benefits of strength training exercise. We’re talking sarcopenia/muscle loss prevention, heart disease prevention, body weight maintenance, and possibly even menopausal symptom relief — all of which are key ingredients in determining our overall health and quality of life as postmenopausal women.
READ MORE:
