Menstrual strength training: Benefits and best exercises for women

Menstruation is the time in a woman’s life when she goes through 12 periods in a row. It is an important transition for every woman of childbearing age as she enters the stage of life where she will no longer bear children. Menopause and menopause come with their own set of challenges. From hot flashes, night sweats and fatigue to muscle loss and depression, there are many things that women can go through once they turn 45. One might think that rest may be the best option to combat the side effects of menopause, but we often underestimate the importance of exercise, especially strength training during menstruation. Losing muscle can affect a woman’s physical function and increase the risk of injury. That is why strength training is beneficial for menopausal women.

Strength training and menopause

Strength training involves exercises that improve muscle strength and endurance by using resistance. It includes lifting weights, using resistance bands, weight training, and using machines. Exercise expert Yash Agarwal says:

There is a natural decrease in estrogen during menstruation. Thus, this reduces bone mass, muscle mass and strength while increasing visceral fat mass, according to research published in the Journal of Musculoskeletal and Neuronal Interactions in 2009.

Strength training has been found to be effective in combating age-related and menopause-related loss of muscle mass and strength in women between the ages of 40 and 60, according to research published in BMC Women’s Health in 2023 .

Another study published in the Journal of Clinical Medicine in 2023 found that strength training can be beneficial for improving strength, bone density and hormonal and metabolic levels in menopausal women.

Here are some benefits –

• Bone mass: Menopause can lead to decreased bone density and an increased risk of osteoporosis. Strength training can help maintain bone strength.
• Muscle mass: Hormonal changes often lead to muscle loss. Strength training can help maintain and build muscle mass.
• Metabolism: It can help boost metabolism, which can slow down with age and hormonal changes.
• Collective health: Strengthening the muscles around the joints can improve joint stability and reduce the risk of injury.

Strength training for menopause

You can incorporate these important exercises into your exercise routine to stay healthy and fit:

1. Squats

• To do squats, start by standing with your feet shoulder width apart.
• Lower your body by bending at the knees and hips, but make sure to keep your back straight. Go as low as you are comfortable and push through your heels to return to the first step.

Click here to learn more about doing squats.

2. Lungs

• Step forward with one leg and lower your body until both knees are bent at 90 degrees. Make sure your front knee does not go past your toes.
• Push back to the starting position and switch legs.

3. Push-ups

• Place your hands shoulder-width apart on the floor and keep your body in a straight line.
• Lower your chest down by bending your elbows and push up.

4. Dumbbell rows

• Bend forward at the waist with a flat back.
• Hold a dumbbell in one hand and bring it to your hips. Keep your elbow close to your body as you do this.
• Lower it down and repeat the steps on the other side.

5. Chest suppressor

• Lie on a bench with a dumbbell in each hand, and raise your arms above your chest.
• Lower the dumbbells until your hamstrings are at a 90-degree angle, then press them down again.

6. Wood

• Get into a push-up position, but with your weight resting on your forearms instead of your hands.
• Keep your body straight from head to heels and hold the position.

7. Bicep curls

• To do bicep curls, stand with your feet shoulder-width apart and hold dumbbells at your sides.
• As you bend the dumbbells toward your shoulders, keep your elbows close to your body.
• Put the bars back down.

As you do this exercise, keep the following points in mind:

• Be sure to adhere to the correct technique, as poor technique can lead to accidents and reduce effectiveness.
• Start with a weight that allows you to complete the exercise comfortably and gradually increase the weight.
• Always do a warm-up before starting strength training to prevent injury.
• Allow your muscles time to recover between sessions, as overtraining can lead to injuries.

“Try to do these strength exercises two to three times a week, and make sure you get enough rest between sessions,” says Agarwal.

Strength training during menstruation is important, as women begin to lose muscle mass during this period. Do strength training at least two to three times a week so you don’t struggle with basic daily activities.