Why Training Matters (Continued)
In Part 1, we discussed how nutrition and alcohol affect women during menopause. Now let’s look at the other half of the equation—exercise.
Resistance training is one of the most effective interventions available for women during menopause because it complements every nutritional strategy discussed previously. Nutrition provides the building blocks, but training tells your body where to use them. You essentially cannot have one without the other.
Preserve Lean Muscle
As estrogen declines, women naturally lose muscle (known as sarcopenia), causing metabolism to slow and making fat gain easier.
Progressive resistance training signals the body to preserve and build muscle, while adequate protein supplies the amino acids necessary to repair and grow that muscle.
Protect Bone Density
Bones respond to stress.
Weight-bearing and resistance exercises stimulate bone formation and help slow the loss of bone mineral density that accelerates after menopause.
Combined with proper nutrition, this becomes one of the best preventative strategies against osteopenia and osteoporosis.
Improve Metabolic Health
Muscle is metabolically active tissue and serves as the body’s primary storage site for glucose.
Maintaining muscle improves insulin sensitivity, helps regulate blood sugar, and lowers the risk of developing insulin resistance and type 2 diabetes.
Reduce Body Fat
Nutrition drives fat loss, but resistance training helps ensure the weight lost comes primarily from body fat rather than muscle.
Maintaining muscle also keeps resting metabolic rate higher, making long-term weight management more achievable.
Improve Strength and Quality of Life
Strength training improves balance, coordination, mobility, and overall functional fitness.
It reduces the risk of falls and fractures while making everyday activities like carrying groceries to climbing stair a lot easier and safer.
Support Mental Health
Exercise has been shown to improve mood, reduce anxiety and depression, increase confidence, sharpen cognitive function, and improve overall well-being.
These benefits are especially valuable during menopause when hormonal changes can significantly affect mental and emotional health.
Prioritize Workout type/timing and Recovery
Exercise can improve sleep quality and increase daily energy levels.
However, timing can matter. High-intensity exercise late in the evening may elevate cortisol and body temperature, making it more difficult for some women to fall asleep.
Recovery is just as important as the workout itself.
Progressive Overload Matters
Simply lifting weights isn’t enough.
To continue improving, muscles and bones must be progressively challenged through increased resistance, repetitions, training volume, or exercise difficulty.
Proper technique, structured programming, and gradual progression maximize results while minimizing injury risk.
Nutrition + Training = Best Results
The greatest improvements occur when nutrition and training work together.
Resistance training creates the stimulus for adaptation, while nutrition provides the fuel for recovery and growth.
- Protein repairs and builds muscle.
- Carbohydrates replenish glycogen stores and fuel future workouts.
- Healthy fats support hormone production, brain health, and help reduce inflammation.
- Fibre and gut-supporting foods improve digestion, nutrient absorption, and hormonal regulation.
- Proper hydration and electrolytes support muscle function, temperature regulation, recovery, and energy.
The Bottom Line
Menopause should not be viewed simply as a time to lose weight.
The real goal is to preserve lean muscle, protect bone density, improve metabolic health, reduce body fat, support brain function, and maintain the strength and independence needed to enjoy life for decades to come.
The scale only tells you how much you weigh.
Your muscle mass, strength, bone health, energy, and overall quality of life tell the much more important story.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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