April 8, 2025 • 30 mins
Strength training offers a powerful solution to combat menopausal weight gain by addressing the fundamental metabolic and hormonal changes occurring during this life transition. Women can transform their menopausal experience by understanding these biological shifts and implementing targeted muscle-building strategies.
• Menopause causes significant metabolic changes including decreased estrogen, redistribution of fat to the abdomen, and a reduction in resting metabolic rate
• Muscle loss (sarcopenia) accelerates during menopause, further slowing metabolism and making traditional calorie-restriction less effective
• Building muscle through resistance training directly counteracts these changes by increasing metabolic rate and improving insulin sensitivity
• Each pound of muscle burns 5-7 additional calories daily at rest, creating sustained metabolic benefits
• Strength training triggers hormonal responses that specifically target visceral fat reduction and improve body composition
• Focus on compound exercises: squats, deadlifts, push/pull movements, and core training 2-3 times weekly
• Proper nutrition supports muscle development with 1.2-1.6g protein per kg of bodyweight, distributed throughout the day
• Women who incorporate strength training report improvements beyond weight management including better sleep, reduced hot flashes, and improved bone density
• It's never too late to begin—research shows women in their 80s and 90s can make remarkable strength improvements
Join our community at www.kore-fit.com and follow us on Instagram @korefitness_AZ. If you enjoyed today's episode, please consider donating through the link in the description to help us continue bringing valuable content every week.
Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:09):
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast, yourtrusted companion on the journey
of women's health and wellness.
I'm your host, Kris, and I'mthrilled to connect with you
today on a topic that affects somany women yet remains
under-addressed in conventionalhealth conversations.
Today, we're diving deep intowhat I like to call muscle
(01:14):
medicine the powerful rolestrength training plays in
managing one of the mostfrustrating symptoms of
menopause weight gain.
If you've watched the numberson your scale creep up, despite
maintaining the same diet andexercise routine that worked for
decades.
You're not alone.
This mysterious weight gain,especially around your
(01:34):
midsection, is a commonexperience during the menopausal
transition.
But here's the good news thisisn't a battle you have to lose.
The solution might not be whatyou expect.
While many of us turn to cardioor restrictive diets when we
notice weight gain, the researchincreasingly points to strength
training as the most effectiveintervention during this life
(01:55):
stage.
Over the next 15 minutes, I'llshare why your body is changing,
how building muscle directlycounteracts these changes, and
practical strategies toincorporate strength training
into your life, regardless ofyour fitness background.
We'll explore specificexercises, routines and the
nutritional support needed tomake this approach work
optimally for your menopausalbody.
(02:17):
If you've been feelingfrustrated or defeated by
changes in your body, today'sepisode will arm you with
science-backed solutions and arenewed sense of empowerment.
Your strongest, healthiestyears may still be ahead, and
building muscle might just beyour best medicine.
Let's talk about what'sactually happening in your body
(02:38):
during menopause.
That makes weight management sochallenging.
When we understand the biologybehind these changes, we can
approach solutions much moreeffectively.
Menopause officially beginsafter you've gone 12 months
without a menstrual period, butthe transition leading up to it
perimenopause can start severalyears earlier.
During this time, your ovariesgradually produce less estrogen
(03:01):
and progesterone, two hormonesthat play crucial roles in
regulating your metabolism, fatstorage and hunger cues.
Estrogen, in particular, helpsdistribute fat throughout your
body in a pattern typical ofwomen—hips, thighs and buttocks.
As estrogen levels decline,your body's fat distribution
pattern changes dramatically.
(03:22):
New fat cells tend toaccumulate around your abdomen
rather than your lower body,creating what many women
describe as a new menopause ormiddle-age spread.
This isn't just a cosmeticconcern.
This visceral fat that wrapsaround your internal organs is
metabolically active tissue thatproduces inflammation and
increases your risk for heartdisease, type 2 diabetes and
(03:46):
certain cancers.
It's your body's way of tryingto compensate for lower estrogen
levels, as fat tissue canproduce small amounts of
estrogen.
Beyond fat distribution, thehormonal shifts of menopause
impact your body in severalother weight-related ways.
Your resting metabolic rate thecalories you burn at rest
(04:06):
decreases by about 100-200calories per day.
This happens partly because ofhormonal changes and partly
because you naturally losemuscle mass as you age, a
process called sarcopenia, sincemuscle burns more calories than
fat even when you're notexercising.
This muscle loss furtherreduces your daily calorie burn.
Many women find themselvesgaining weight despite eating
(04:29):
exactly how they always havebecause their bodies simply need
fewer calories than before.
Sleep disruptions, commonduring menopause, including
night sweats and insomnia,further complicate matters by
disrupting hunger hormones.
Poor sleep increases ghrelin,which stimulates appetite, and
decreases leptin, which signalsfullness, leading to increased
(04:53):
hunger and cravings,particularly for
carbohydrate-rich comfort foods.
This explains why traditionalcalorie-restricted diets often
fail during menopause.
When you drastically cutcalories, you might lose some
weight initially, but you'realso likely losing precious
muscle tissue, further slowingyour metabolism.
This triggers the familiar dietcycle initial weight loss,
(05:17):
followed by a plateau and oftenweight regain plus additional
pounds.
The solution isn't eating less.
It's building moremetabolically active tissue
through strength training whilenourishing your body
appropriately.
This approach directlyaddresses the fundamental
metabolic changes happeningduring menopause, rather than
fighting against them.
Now that we understand whymenopausal weight gain happens,
(05:41):
let's explore why strengthtraining is such a powerful
intervention during this lifestage.
The science behind resistancetraining offers compelling
reasons why dumbbells might bemore effective than diets for
many women navigating menopause.
First, let's address the musclecomponent.
Research shows that womentypically lose 3 to 8 percent of
(06:02):
their muscle mass per decadeafter age 30, with this loss
accelerating during themenopausal transition.
A landmark study published inthe Journal of Clinical
Endocrinology and Metabolismfound that postmenopausal women
lose approximately 0.6% of theirmuscle mass annually without
intervention.
This matters tremendouslybecause muscle tissue is
(06:25):
metabolically expensive.
It burns calories even whenyou're completely at rest.
For every pound of muscle youbuild, your body burns
approximately 5 to 7 additionalcalories per day at rest.
While that might not soundimpressive initially, consider
that adding 3 pounds of musclecould increase your resting
metabolism by up to 21 caloriesdaily.
(06:45):
That's over 7,600 calories peryear, equivalent to about 2
pounds of fat loss withoutchanging anything else in your
routine.
But the metabolic benefits gofar beyond this simple calorie
math.
Resistance training triggers aprocess called excess
post-exercise oxygen consumption, or EPOC.
This essentially means yourbody continues burning
(07:10):
additional calories for up to 72hours after your workout as it
repairs muscle tissue andrestores your body to its
baseline state.
One study demonstrated thatwomen performing resistance
training experienced a 4-7%increase in their resting
metabolic rate that persistedfor days following their workout
.
Strength training alsodramatically improves insulin
sensitivity how effectively yourcells respond to insulin and
(07:33):
absorb glucose from yourbloodstream.
During menopause, insulinresistance naturally increases,
making your body more likely tostore energy as fat,
particularly around yourmidsection.
Research published in theJournal of Diabetes.
Research showed that just 12weeks of progressive resistance
training improved insulinsensitivity by 24% in
(07:54):
postmenopausal women.
The hormonal benefits extendbeyond insulin.
Strength training stimulatesthe production of human growth
hormone and testosterone, bothhormones that decline during
menopause but are crucial formaintaining muscle mass and bone
density.
A study from the University ofNew Hampshire found that women
who engaged in regularresistance training had higher
(08:17):
levels of thesemuscle-preserving hormones
compared to sedentary women ofthe same age.
What's particularly encouragingabout strength training is its
impact on visceral fat, thatdangerous abdominal fat that
increases during menopause.
A 2021 review in theInternational Journal of
Environmental Research andPublic Health analyzed multiple
(08:38):
studies and concluded thatresistance training specifically
targets visceral fat reduction,even when overall weight loss
is modest.
Dr Stacey Sims, an exercisephysiologist specializing in
female physiology, explains itthis way Strength training is
not just about buildingaesthetic muscle For menopausal
(08:59):
women, it's about creatingmetabolic machinery that helps
compensate for the hormonalchanges occurring in their
bodies.
The research is clear thatwomen who incorporate regular
resistance training during andafter menopause experience less
weight gain, better bodycomposition, reduced
inflammation and improvedglucose metabolism, compared to
(09:21):
those who don't, even when theirdiet remains unchanged.
Let's talk about the essentialstrength training exercises that
can transform your compared tothose who don't, even when their
diet remains unchanged.
Let's talk about the essentialstrength training exercises that
can transform your menopausaljourney.
The beauty of strength trainingis that you don't need
complicated movements to seeresults.
Focusing on foundational,compound exercises gives you the
most bang for your buck.
Compound exercises workmultiple muscle groups
(09:43):
simultaneously, creating themetabolic stimulus we discussed
earlier.
The squat is arguably the queenof all exercises.
This movement engages yourquadriceps, hamstrings, glutes
and core, while also challengingyour balance and coordination.
For beginners, start with abodyweight squat focusing on
(10:04):
proper form Feet, shoulder-widthapart, weight in your heels and
lowering, as if sitting in achair, while keeping your chest
up as you progress.
Add resistance with dumbbells,kettlebells or a barbell.
The deadlift is anotherpowerhouse movement that targets
your posterior chain, themuscles along the back of your
body.
This exercise strengthens yourhamstrings, glutes, back and
(10:32):
grip all at once.
Begin with a dumbbell orkettlebell deadlift before
advancing to a barbell.
The key is maintaining aneutral spine and hinging at the
hips rather than rounding yourback.
Push movements are essential forupper body strength.
The push-up can be modified forany fitness level.
Start against a wall, ifnecessary.
Progress to an elevated surfacelike a counter, then to your
knees and eventually to a fullpush-up.
(10:53):
For those ready for morechallenge, the chest press with
dumbbells or a barbell recruitsyour chest, shoulders and
triceps.
Balance your pushing withpulling exercises.
Rows target your back muscles,which help maintain posture,
something particularly importantas bone density concerns
increase during menopause.
Dumbbell rows, cable rows orassisted pull-ups are excellent
(11:18):
options.
Aim to perform pullingexercises with the same volume
as your pushing exercises tocreate balanced strength.
Overhead pressing movementsstrengthen shoulders and upper
back while challenging corestability.
Start with light dumbbells andfocus on maintaining alignment
without arching your lower back.
For menopause-specific concerns, core training is
(11:41):
non-negotiable.
Planks and their variationsbuild stability through your
midsection without strainingyour lower back.
For those dealing with diastasisrecti or pelvic floor issues
common during this life stage,consider exercises like bird
dogs and dead bugs thatstrengthen your deep core
muscles without creatingexcessive intra-abdominal
(12:02):
pressure.
As for progression, followthese principles Master proper
form before adding weight.
Increase resistance graduallyby about 5 to 10 percent when an
exercise becomes manageable,and vary your rep ranges.
Start with 2 to 3 sets of 10-15reps for each exercise to build
endurance.
Then incorporate some heaviersets of 6 to 8 reps as you
(12:25):
advance to maximize strengthdevelopment.
Listen to your body during thisprocess.
Some days you'll feel strongerthan others due to hormonal
fluctuations.
That's completely normal.
The key is consistency overintensity showing up regularly
for your strength sessionsrather than pushing to
exhaustion every time.
For beginners, two full-bodystrength sessions per week
(12:47):
provides adequate stimulus whileallowing for recovery as you
progress.
You might split your traininginto upper and lower body days,
training three to four timesweekly.
Remember that recovery becomesincreasingly important during
menopause, so ensure you'reallowing 48 hours before
training the same muscle groupsintensely again.
Now that we've covered theessential exercises, let's focus
(13:09):
on how to structure thesemovements into a sustainable
routine.
Creating an effective strengthtraining program during
menopause isn't about followingthe latest fitness trend.
It's about consistency,progression and working with
your changing body.
For frequency, aim to strengthtrain two to three times per
week, with at least one rest daybetween sessions.
(13:31):
This provides enough stimulusto build muscle while allowing
adequate recovery.
During menopause, recoverybecomes even more crucial as
hormonal fluctuations can impactyour energy levels and muscle
repair processes.
When planning your weeklyschedule, consider a full-body
approach twice weekly.
If you're just starting out,this might look like Monday and
(13:54):
Thursday strength sessions withwalking or other low low impact
activities.
On other days, as you advance,you might prefer an upper-lower
body split over three to fourdays, such as upper body on
Monday and Thursday, lower bodyon Tuesday and Friday.
Regarding intensity, thisdoesn't mean you need to lift
extremely heavy weights or pushto exhaustion.
(14:14):
Instead, focus on what exercisescientists call effective reps,
those challenging repetitionsnear the end of a set where you
feel the muscle working but canmaintain proper form For most
exercises.
Select a weight that becomeschallenging by repetitions 10-12
.
For set and rep structure,begin with 2-3 sets of 10-15
(14:37):
repetitions for each exercise.
This range builds muscularendurance while promoting
hypertrophy, the increase inmuscle size that supports
metabolic health as you progress.
Experiment with different repranges 6-8 reps with heavier
weights to build strength, or 15to 20 with lighter weights for
endurance.
Rest periods between setsmatter too.
(14:59):
Take 60-90 seconds between setsfor larger muscle groups, like
legs and back, and 30-60 secondsfor smaller muscle groups.
If you're short on time,circuit training, moving from
one exercise to another withminimal rest, can be efficient,
though you may need to reducethe weight slightly.
Balancing strength work withother physical activities
(15:21):
requires thoughtful planning.
If you enjoy walking, yoga orswimming, these make excellent
complements to your strengthroutine.
Schedule these activities onyour non-strength days or
separate them by several hoursfrom your resistance training,
when possible.
For those managing jointdiscomfort, common during
(15:43):
menopause, consider water-basedstrength training or using
resistance bands rather thanfree weights on days when joints
feel particularly sensitive.
The key is consistency.
Modified movement is betterthan no movement.
Track your progress by keepinga simple training journal.
Note the exercises, weights,sets and reps performed, along
with how you felt.
This helps identify patterns inyour energy levels and provides
(16:04):
motivation as you seeimprovements over time.
Remember that life happens,especially during this
transitional period.
Design your program withflexibility in mind.
If you miss a scheduled session, don't abandon the entire week.
(16:24):
Instead, adjust and continue.
Three consistent 30-minutesessions weekly will yield
better results than sporadic90-minute workouts followed by
weeks of inactivity.
Finally, plan deload weeksevery six to eight weeks where
you reduce volume or intensityby about 40%.
This strategic recovery periodallows your body to adapt and
often leads to strengthbreakthroughs when you return to
your regular program.
(16:46):
When it comes to supportingmuscle development during
menopause, nutrition is just asimportant as your training
routine, perhaps even more so.
Let's explore how to fuel yourbody effectively during this
transformative life stage,protein becomes your best ally
when building and maintainingmuscle mass During menopause.
Aim for approximately 1.2 to1.6 grams of protein per
(17:10):
kilogram of body weight daily,higher than the standard
recommendation for younger women.
This increased intake helpscounteract the accelerated
muscle loss that occurs withhormonal changes.
Distribute this proteinthroughout the day rather than
consuming it all at once.
Your body can only effectivelyutilize about 25-30 grams of
(17:31):
protein per meal for musclesynthesis.
Consider having fourprotein-rich meals spaced three
to four hours apart to maximizemuscle maintenance throughout
the day.
The timing of your proteinintake matters too.
Consuming 20-30 grams ofhigh-quality protein within
30-45 minutes after strengthtraining provides your muscles
(17:52):
with the amino acids needed forrepair and growth.
Good post-workout optionsinclude Greek yogurt with
berries, a protein shake with abanana or a meal containing lean
meat or fish with vegetables.
Beyond protein, your overallcaloric intake requires
thoughtful consideration.
Many women reduce caloriesdrastically to combat menopausal
(18:13):
weight gain, but severerestriction can sabotage muscle
building efforts.
Instead, aim for a modestcaloric deficit of 250-500
calories daily if weight loss isyour goal, while maintaining
adequate protein intake.
Carbohydrates still play animportant role, particularly
around your workouts.
Focus on consuming complexcarbohydrates like sweet
(18:36):
potatoes, quinoa or oats aboutone to two hours before training
to fuel your session andinclude some fast-digesting
carbs like fruit alongsideprotein after workouts to
replenish glycogen stores andenhance recovery.
Healthy fats are crucial duringmenopause as they support
hormone production and reducerecovery.
Healthy fats are crucial duringmenopause as they support
hormone production and reduceinflammation.
Include sources like avocados,olive oil, fatty fish, nuts and
(19:01):
seeds daily.
Omega-3 fatty acids inparticular may help with joint
discomfort that can interferewith consistent strength
training.
Hydration often gets overlookedbut becomes increasingly
important during menopause, whensome women experience increased
dryness throughout the body.
Aim for at least 2-3 liters ofwater daily, more on training
(19:23):
days or during hot weather.
Proper hydration supportsmetabolic processes essential
for muscle development.
Certain micronutrients deservespecial attention during this
life stage.
Calcium and vitamin D worktogether for bone health, which
complements your strengthtraining efforts.
Magnesium supports musclefunction and recovery, while B
(19:43):
vitamins help with energymetabolism during workouts.
Be mindful of how alcoholimpacts your results.
Even moderate alcoholconsumption can interfere with
protein synthesis and disruptsleep patterns that are already
challenged during menopause.
Consider limiting alcohol tooccasional social events rather
than daily consumption.
(20:05):
Many women find thatintermittent fasting methods can
help manage menopausal weightchanges while preserving muscle.
But approach this strategycarefully.
A gentle 12 to 14 hourovernight fast may provide
benefits without compromisingmuscle maintenance, especially
if your eating window includesyour training session and
subsequent recovery meal.
(20:26):
Remember that nutritional needsare highly individual.
Pay attention to how specificfoods affect your energy levels,
digestive comfort and recovery.
The perfect diet is one thatyou can sustain consistently
while supporting your strengthtraining goals through this
important life transition.
I'd like to share some inspiringsuccess stories of women who've
(20:48):
transformed their menopausalexperience through strength
training.
These aren't just isolatedcases.
They represent a growingmovement of women reclaiming
their strength during this lifetransition.
Take Margaret, a 54-year-oldelementary school teacher who
gained nearly 30 pounds in thetwo years after her last period,
(21:08):
despite maintaining her usualwalking routine.
Frustrated with clothes that nolonger fit and energy levels
that plummeted by mid-afternoon,she reluctantly joined a
strength training class at herlocal community center.
I was terrified of the weightroom at first, margaret admits I
thought it wasn't for women myage.
She started with just twosessions per week focusing on
(21:31):
foundational movements likesquats, modified push-ups and
assisted pull-ups.
Six months later, margaret hadlost 18 pounds but, more
importantly, she'd gainedsignificant muscle definition
and dropped two dress sizes.
The scale didn't movedramatically at first, which was
discouraging, she explains.
But then I noticed my clothesfitting differently.
(21:52):
My arms no longer jiggled whenI waved and for the first time
in my life I actually sheexplains exhausted.
After reading research onstrength training's benefits for
(22:12):
menopausal symptoms, sheinvested in simple home
equipment dumbbells, resistancebands and a stability ball.
I committed to just 20 minutesof strength work three times
weekly, diane shares.
Within two months, my hotflashes decreased by about 60%
in frequency.
My sleep improved dramatically,which gave me the energy to
(22:35):
train more consistently.
The positive cycle just keptbuilding.
Diane's body compositionchanged noticeably over the next
year.
She maintained her weight butlost four inches from her
waistline as fat redistributedand muscle developed.
My doctor was stunned by myimproved bone density scan.
She adds.
After years of concerningdecline, I actually showed an
(22:56):
increase in density, which sheattributed directly to my new
strength routine.
Patricia's story highlights howstrength training can transform
more than just physicalappearance.
At 62, she was takingmedication for high blood
pressure, high cholesterol andprediabetes all conditions that
developed during her earlymenopause years.
(23:17):
Her daughter, a personaltrainer, designed a progressive
strength program for her.
I was skeptical and afraid Imight hurt myself.
Patricia recalls we startedwith very light weights and
focused on perfect form.
Eighteen months later, patriciaworks with weights.
(23:37):
She never imagined lifting andhas eliminated two of her three
medications with her doctor'sblessing.
Her fasting, blood sugarnormalized and her blood
pressure readings areconsistently within healthy
ranges.
The weight loss was secondaryabout 15 pounds total, patricia
explains.
But the improvement in myclinical numbers and how I feel
day to day has been nothingshort of revolutionary.
(23:58):
I have energy I haven't feltsince my 40s.
Each of these women facedinitial resistance, from fear of
injury to skepticism aboutresults, to gym intimidation.
They all started small, withmodifications appropriate for
their fitness levels.
They all started small, withmodifications appropriate for
their fitness levels.
They combined their strengthwork with supportive nutrition
and realistic expectations aboutthe pace of change.
(24:21):
What unites their experiencesis something beyond physical
transformation.
Each describes a profound shiftin self-perception from feeling
at the mercy of menopause tofeeling powerful within it.
As Margaret puts it, strengthtraining gave me back a sense of
control when my body seemed tobe changing in ways I couldn't
(24:41):
influence.
Now I don't just acceptmenopause, I'm thriving through
it.
Let's tackle some of the mostcommon concerns I hear from
women about strength trainingduring menopause.
First and foremost is the fearof bulking up or developing a
masculine physique.
This myth is particularlypersistent despite overwhelming
evidence to the contrary.
The truth is, women typicallyhave about one-tenth the
(25:04):
testosterone levels of men,which significantly limits our
capacity for building largemuscles.
What actually happens whenmenopausal women strength train
is the development of lean,defined muscle that creates
shape and tone rather than bulk.
Even professional femalebodybuilders must follow
extremely specific trainingregimens, specialized diets and
(25:27):
sometimes supplements to achievetheir muscular physiques.
Another frequent concern is thebelief that strength training is
dangerous for aging bodies.
Many women worry about injury,particularly if they have
pre-existing conditions likearthritis or osteoporosis.
While these concerns come froma valid place of self-protection
, the scientific evidence pointsin the opposite direction.
(25:49):
Properly performed strengthtraining actually reduces injury
risk by strengthening thesupportive muscles around joints
, improving balance andincreasing bone density.
The key phrase here is properlyperformed.
Starting with appropriateweights, focusing on correct
form and progressing graduallyare essential safety components.
(26:10):
Many women find working with aqualified trainer for even just
a few sessions provides thefoundation they need to train
confidently and safely.
I also frequently hear women sayI'm too old to start now, or
I've never been strong, sowhat's the point?
Research categoricallydisproves these assumptions.
(26:30):
Studies have shown remarkablestrength improvements in
participants well into their 80sand 90s who begin resistance
training.
Your muscles retain the abilityto respond and adapt to
strength stimuli, regardless ofyour age or fitness history.
There's also the misconceptionthat strength training requires
expensive gym memberships orcomplicated equipment.
(26:51):
While those options exist,effective strength training can
happen with minimal equipment inyour own home.
Resistance bands, a fewdumbbells or even household
items like water bottles andcanned goods can provide enough
resistance for beginners.
Your body weight alone can besufficient for many foundational
exercises.
(27:11):
Some women worry that strengthtraining will exacerbate
menopausal symptoms like hotflashes.
Current research suggests theopposite effect.
Regular resistance exercise hasbeen shown to reduce the
frequency and intensity ofvasomotor symptoms in many women
, similar to what Dianeexperienced in her story.
Finally, there's the fear thatstrength training must be
(27:32):
all-consuming to be effective.
The good news is thatsignificant benefits can be
achieved with just two to three30-minute sessions per week.
This is much more manageablethan the hours of cardio many
women believe they need tocombat menopausal weight gain.
The most important step issimply beginning gain.
(27:56):
The most important step issimply beginning.
Start where you are, with whatyou have, and focus on
consistency rather thanperfection.
Your body will respond not towhat you do occasionally, but to
what you do regularly.
Remember that strength trainingduring menopause isn't just
about fighting weight gain.
It's about reclaiming yourphysical power during a time
when many women feel theirbodies are working against them.
As we wrap up today's episode ofCoreCast, I hope I've shed some
(28:19):
light on why strength trainingtruly is medicine for your
muscles during menopause.
The research is clearResistance training offers
unique benefits that directlycounter the metabolic and
hormonal changes causing thatstubborn menopausal weight gain.
Let's quickly recap what we'velearned Strength training builds
(28:40):
precious muscle mass thatraises your metabolic rate,
improves your insulinsensitivity, strengthens your
bones, enhances your bodycomposition and can even reduce
hot flashes and improve sleepquality.
These benefits extend farbeyond aesthetics.
They're about reclaimingcontrol of your health during a
time of significant transition.
If you're ready to start yourstrength journey, here are some
(29:01):
practical first steps.
Begin with just two 30-minutesessions per week, focusing on
compound movements that workmultiple muscle groups.
Start with weights that feelchallenging by the last few
repetitions, but allow you tomaintain proper form throughout.
The most important message Iwant to leave you with today is
this it's never too late tostart.
(29:22):
Your body still has remarkablecapacity to adapt and strengthen
, regardless of your age orfitness history.
Every woman deserves to feelstrong, capable and at home in
her body, especially duringmenopause.
Thank you for listening toCorecast.
Until next time.
I'm, chris, reminding you thatyour strongest years may very
(29:42):
well be ahead of you.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
(30:03):
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on Instagramat kore fitness AZ.
(30:25):
Join our community and let'scontinue this journey together.
Until next time.
Stay healthy, stay happy andkeep striving for your best self
.
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
Welcome back to the Kore Kast.
I'm your host, Kris Harris, andI'm thrilled to kick off season
four of our journey togetherthrough the vibrant world of
health and wellness.
Whether you're a fitnessfanatic, a Pilates enthusiast or
someone just beginning toexplore your wellness journey,
(00:30):
you're in the right place.
In this season, we're going todive deep into a wide array of
topics that matter, everythingfrom the latest in Pilates
techniques and fitness trends toessential mental health
insights and holistic wellnesspractices.
With nearly two decades ofexperience as a certified
personal trainer, pilatesinstructor and health coach, I'm
here to share expert tips,inspiring stories and practical
advice to help you live yourhealthiest, happiest life.
(00:52):
It's time to unlock your truepotential.
Welcome to Season 4.
Welcome to Kore Kast, yourtrusted companion on the journey
of women's health and wellness.
I'm your host, Kris, and I'mthrilled to connect with you
today on a topic that affects somany women yet remains
under-addressed in conventionalhealth conversations.
Today, we're diving deep intowhat I like to call muscle
(01:14):
medicine the powerful rolestrength training plays in
managing one of the mostfrustrating symptoms of
menopause weight gain.
If you've watched the numberson your scale creep up, despite
maintaining the same diet andexercise routine that worked for
decades.
You're not alone.
This mysterious weight gain,especially around your
(01:34):
midsection, is a commonexperience during the menopausal
transition.
But here's the good news thisisn't a battle you have to lose.
The solution might not be whatyou expect.
While many of us turn to cardioor restrictive diets when we
notice weight gain, the researchincreasingly points to strength
training as the most effectiveintervention during this life
(01:55):
stage.
Over the next 15 minutes, I'llshare why your body is changing,
how building muscle directlycounteracts these changes, and
practical strategies toincorporate strength training
into your life, regardless ofyour fitness background.
We'll explore specificexercises, routines and the
nutritional support needed tomake this approach work
optimally for your menopausalbody.
(02:17):
If you've been feelingfrustrated or defeated by
changes in your body, today'sepisode will arm you with
science-backed solutions and arenewed sense of empowerment.
Your strongest, healthiestyears may still be ahead, and
building muscle might just beyour best medicine.
Let's talk about what'sactually happening in your body
(02:38):
during menopause.
That makes weight management sochallenging.
When we understand the biologybehind these changes, we can
approach solutions much moreeffectively.
Menopause officially beginsafter you've gone 12 months
without a menstrual period, butthe transition leading up to it
perimenopause can start severalyears earlier.
During this time, your ovariesgradually produce less estrogen
(03:01):
and progesterone, two hormonesthat play crucial roles in
regulating your metabolism, fatstorage and hunger cues.
Estrogen, in particular, helpsdistribute fat throughout your
body in a pattern typical ofwomen—hips, thighs and buttocks.
As estrogen levels decline,your body's fat distribution
pattern changes dramatically.
(03:22):
New fat cells tend toaccumulate around your abdomen
rather than your lower body,creating what many women
describe as a new menopause ormiddle-age spread.
This isn't just a cosmeticconcern.
This visceral fat that wrapsaround your internal organs is
metabolically active tissue thatproduces inflammation and
increases your risk for heartdisease, type 2 diabetes and
(03:46):
certain cancers.
It's your body's way of tryingto compensate for lower estrogen
levels, as fat tissue canproduce small amounts of
estrogen.
Beyond fat distribution, thehormonal shifts of menopause
impact your body in severalother weight-related ways.
Your resting metabolic rate thecalories you burn at rest
(04:06):
decreases by about 100-200calories per day.
This happens partly because ofhormonal changes and partly
because you naturally losemuscle mass as you age, a
process called sarcopenia, sincemuscle burns more calories than
fat even when you're notexercising.
This muscle loss furtherreduces your daily calorie burn.
Many women find themselvesgaining weight despite eating
(04:29):
exactly how they always havebecause their bodies simply need
fewer calories than before.
Sleep disruptions, commonduring menopause, including
night sweats and insomnia,further complicate matters by
disrupting hunger hormones.
Poor sleep increases ghrelin,which stimulates appetite, and
decreases leptin, which signalsfullness, leading to increased
(04:53):
hunger and cravings,particularly for
carbohydrate-rich comfort foods.
This explains why traditionalcalorie-restricted diets often
fail during menopause.
When you drastically cutcalories, you might lose some
weight initially, but you'realso likely losing precious
muscle tissue, further slowingyour metabolism.
This triggers the familiar dietcycle initial weight loss,
(05:17):
followed by a plateau and oftenweight regain plus additional
pounds.
The solution isn't eating less.
It's building moremetabolically active tissue
through strength training whilenourishing your body
appropriately.
This approach directlyaddresses the fundamental
metabolic changes happeningduring menopause, rather than
fighting against them.
Now that we understand whymenopausal weight gain happens,
(05:41):
let's explore why strengthtraining is such a powerful
intervention during this lifestage.
The science behind resistancetraining offers compelling
reasons why dumbbells might bemore effective than diets for
many women navigating menopause.
First, let's address the musclecomponent.
Research shows that womentypically lose 3 to 8 percent of
(06:02):
their muscle mass per decadeafter age 30, with this loss
accelerating during themenopausal transition.
A landmark study published inthe Journal of Clinical
Endocrinology and Metabolismfound that postmenopausal women
lose approximately 0.6% of theirmuscle mass annually without
intervention.
This matters tremendouslybecause muscle tissue is
(06:25):
metabolically expensive.
It burns calories even whenyou're completely at rest.
For every pound of muscle youbuild, your body burns
approximately 5 to 7 additionalcalories per day at rest.
While that might not soundimpressive initially, consider
that adding 3 pounds of musclecould increase your resting
metabolism by up to 21 caloriesdaily.
(06:45):
That's over 7,600 calories peryear, equivalent to about 2
pounds of fat loss withoutchanging anything else in your
routine.
But the metabolic benefits gofar beyond this simple calorie
math.
Resistance training triggers aprocess called excess
post-exercise oxygen consumption, or EPOC.
This essentially means yourbody continues burning
(07:10):
additional calories for up to 72hours after your workout as it
repairs muscle tissue andrestores your body to its
baseline state.
One study demonstrated thatwomen performing resistance
training experienced a 4-7%increase in their resting
metabolic rate that persistedfor days following their workout
.
Strength training alsodramatically improves insulin
sensitivity how effectively yourcells respond to insulin and
(07:33):
absorb glucose from yourbloodstream.
During menopause, insulinresistance naturally increases,
making your body more likely tostore energy as fat,
particularly around yourmidsection.
Research published in theJournal of Diabetes.
Research showed that just 12weeks of progressive resistance
training improved insulinsensitivity by 24% in
(07:54):
postmenopausal women.
The hormonal benefits extendbeyond insulin.
Strength training stimulatesthe production of human growth
hormone and testosterone, bothhormones that decline during
menopause but are crucial formaintaining muscle mass and bone
density.
A study from the University ofNew Hampshire found that women
who engaged in regularresistance training had higher
(08:17):
levels of thesemuscle-preserving hormones
compared to sedentary women ofthe same age.
What's particularly encouragingabout strength training is its
impact on visceral fat, thatdangerous abdominal fat that
increases during menopause.
A 2021 review in theInternational Journal of
Environmental Research andPublic Health analyzed multiple
(08:38):
studies and concluded thatresistance training specifically
targets visceral fat reduction,even when overall weight loss
is modest.
Dr Stacey Sims, an exercisephysiologist specializing in
female physiology, explains itthis way Strength training is
not just about buildingaesthetic muscle For menopausal
(08:59):
women, it's about creatingmetabolic machinery that helps
compensate for the hormonalchanges occurring in their
bodies.
The research is clear thatwomen who incorporate regular
resistance training during andafter menopause experience less
weight gain, better bodycomposition, reduced
inflammation and improvedglucose metabolism, compared to
(09:21):
those who don't, even when theirdiet remains unchanged.
Let's talk about the essentialstrength training exercises that
can transform your compared tothose who don't, even when their
diet remains unchanged.
Let's talk about the essentialstrength training exercises that
can transform your menopausaljourney.
The beauty of strength trainingis that you don't need
complicated movements to seeresults.
Focusing on foundational,compound exercises gives you the
most bang for your buck.
Compound exercises workmultiple muscle groups
(09:43):
simultaneously, creating themetabolic stimulus we discussed
earlier.
The squat is arguably the queenof all exercises.
This movement engages yourquadriceps, hamstrings, glutes
and core, while also challengingyour balance and coordination.
For beginners, start with abodyweight squat focusing on
(10:04):
proper form Feet, shoulder-widthapart, weight in your heels and
lowering, as if sitting in achair, while keeping your chest
up as you progress.
Add resistance with dumbbells,kettlebells or a barbell.
The deadlift is anotherpowerhouse movement that targets
your posterior chain, themuscles along the back of your
body.
This exercise strengthens yourhamstrings, glutes, back and
(10:32):
grip all at once.
Begin with a dumbbell orkettlebell deadlift before
advancing to a barbell.
The key is maintaining aneutral spine and hinging at the
hips rather than rounding yourback.
Push movements are essential forupper body strength.
The push-up can be modified forany fitness level.
Start against a wall, ifnecessary.
Progress to an elevated surfacelike a counter, then to your
knees and eventually to a fullpush-up.
(10:53):
For those ready for morechallenge, the chest press with
dumbbells or a barbell recruitsyour chest, shoulders and
triceps.
Balance your pushing withpulling exercises.
Rows target your back muscles,which help maintain posture,
something particularly importantas bone density concerns
increase during menopause.
Dumbbell rows, cable rows orassisted pull-ups are excellent
(11:18):
options.
Aim to perform pullingexercises with the same volume
as your pushing exercises tocreate balanced strength.
Overhead pressing movementsstrengthen shoulders and upper
back while challenging corestability.
Start with light dumbbells andfocus on maintaining alignment
without arching your lower back.
For menopause-specific concerns, core training is
(11:41):
non-negotiable.
Planks and their variationsbuild stability through your
midsection without strainingyour lower back.
For those dealing with diastasisrecti or pelvic floor issues
common during this life stage,consider exercises like bird
dogs and dead bugs thatstrengthen your deep core
muscles without creatingexcessive intra-abdominal
(12:02):
pressure.
As for progression, followthese principles Master proper
form before adding weight.
Increase resistance graduallyby about 5 to 10 percent when an
exercise becomes manageable,and vary your rep ranges.
Start with 2 to 3 sets of 10-15reps for each exercise to build
endurance.
Then incorporate some heaviersets of 6 to 8 reps as you
(12:25):
advance to maximize strengthdevelopment.
Listen to your body during thisprocess.
Some days you'll feel strongerthan others due to hormonal
fluctuations.
That's completely normal.
The key is consistency overintensity showing up regularly
for your strength sessionsrather than pushing to
exhaustion every time.
For beginners, two full-bodystrength sessions per week
(12:47):
provides adequate stimulus whileallowing for recovery as you
progress.
You might split your traininginto upper and lower body days,
training three to four timesweekly.
Remember that recovery becomesincreasingly important during
menopause, so ensure you'reallowing 48 hours before
training the same muscle groupsintensely again.
Now that we've covered theessential exercises, let's focus
(13:09):
on how to structure thesemovements into a sustainable
routine.
Creating an effective strengthtraining program during
menopause isn't about followingthe latest fitness trend.
It's about consistency,progression and working with
your changing body.
For frequency, aim to strengthtrain two to three times per
week, with at least one rest daybetween sessions.
(13:31):
This provides enough stimulusto build muscle while allowing
adequate recovery.
During menopause, recoverybecomes even more crucial as
hormonal fluctuations can impactyour energy levels and muscle
repair processes.
When planning your weeklyschedule, consider a full-body
approach twice weekly.
If you're just starting out,this might look like Monday and
(13:54):
Thursday strength sessions withwalking or other low low impact
activities.
On other days, as you advance,you might prefer an upper-lower
body split over three to fourdays, such as upper body on
Monday and Thursday, lower bodyon Tuesday and Friday.
Regarding intensity, thisdoesn't mean you need to lift
extremely heavy weights or pushto exhaustion.
(14:14):
Instead, focus on what exercisescientists call effective reps,
those challenging repetitionsnear the end of a set where you
feel the muscle working but canmaintain proper form For most
exercises.
Select a weight that becomeschallenging by repetitions 10-12
.
For set and rep structure,begin with 2-3 sets of 10-15
(14:37):
repetitions for each exercise.
This range builds muscularendurance while promoting
hypertrophy, the increase inmuscle size that supports
metabolic health as you progress.
Experiment with different repranges 6-8 reps with heavier
weights to build strength, or 15to 20 with lighter weights for
endurance.
Rest periods between setsmatter too.
(14:59):
Take 60-90 seconds between setsfor larger muscle groups, like
legs and back, and 30-60 secondsfor smaller muscle groups.
If you're short on time,circuit training, moving from
one exercise to another withminimal rest, can be efficient,
though you may need to reducethe weight slightly.
Balancing strength work withother physical activities
(15:21):
requires thoughtful planning.
If you enjoy walking, yoga orswimming, these make excellent
complements to your strengthroutine.
Schedule these activities onyour non-strength days or
separate them by several hoursfrom your resistance training,
when possible.
For those managing jointdiscomfort, common during
(15:43):
menopause, consider water-basedstrength training or using
resistance bands rather thanfree weights on days when joints
feel particularly sensitive.
The key is consistency.
Modified movement is betterthan no movement.
Track your progress by keepinga simple training journal.
Note the exercises, weights,sets and reps performed, along
with how you felt.
This helps identify patterns inyour energy levels and provides
(16:04):
motivation as you seeimprovements over time.
Remember that life happens,especially during this
transitional period.
Design your program withflexibility in mind.
If you miss a scheduled session, don't abandon the entire week.
(16:24):
Instead, adjust and continue.
Three consistent 30-minutesessions weekly will yield
better results than sporadic90-minute workouts followed by
weeks of inactivity.
Finally, plan deload weeksevery six to eight weeks where
you reduce volume or intensityby about 40%.
This strategic recovery periodallows your body to adapt and
often leads to strengthbreakthroughs when you return to
your regular program.
(16:46):
When it comes to supportingmuscle development during
menopause, nutrition is just asimportant as your training
routine, perhaps even more so.
Let's explore how to fuel yourbody effectively during this
transformative life stage,protein becomes your best ally
when building and maintainingmuscle mass During menopause.
Aim for approximately 1.2 to1.6 grams of protein per
(17:10):
kilogram of body weight daily,higher than the standard
recommendation for younger women.
This increased intake helpscounteract the accelerated
muscle loss that occurs withhormonal changes.
Distribute this proteinthroughout the day rather than
consuming it all at once.
Your body can only effectivelyutilize about 25-30 grams of
(17:31):
protein per meal for musclesynthesis.
Consider having fourprotein-rich meals spaced three
to four hours apart to maximizemuscle maintenance throughout
the day.
The timing of your proteinintake matters too.
Consuming 20-30 grams ofhigh-quality protein within
30-45 minutes after strengthtraining provides your muscles
(17:52):
with the amino acids needed forrepair and growth.
Good post-workout optionsinclude Greek yogurt with
berries, a protein shake with abanana or a meal containing lean
meat or fish with vegetables.
Beyond protein, your overallcaloric intake requires
thoughtful consideration.
Many women reduce caloriesdrastically to combat menopausal
(18:13):
weight gain, but severerestriction can sabotage muscle
building efforts.
Instead, aim for a modestcaloric deficit of 250-500
calories daily if weight loss isyour goal, while maintaining
adequate protein intake.
Carbohydrates still play animportant role, particularly
around your workouts.
Focus on consuming complexcarbohydrates like sweet
(18:36):
potatoes, quinoa or oats aboutone to two hours before training
to fuel your session andinclude some fast-digesting
carbs like fruit alongsideprotein after workouts to
replenish glycogen stores andenhance recovery.
Healthy fats are crucial duringmenopause as they support
hormone production and reducerecovery.
Healthy fats are crucial duringmenopause as they support
hormone production and reduceinflammation.
Include sources like avocados,olive oil, fatty fish, nuts and
(19:01):
seeds daily.
Omega-3 fatty acids inparticular may help with joint
discomfort that can interferewith consistent strength
training.
Hydration often gets overlookedbut becomes increasingly
important during menopause, whensome women experience increased
dryness throughout the body.
Aim for at least 2-3 liters ofwater daily, more on training
(19:23):
days or during hot weather.
Proper hydration supportsmetabolic processes essential
for muscle development.
Certain micronutrients deservespecial attention during this
life stage.
Calcium and vitamin D worktogether for bone health, which
complements your strengthtraining efforts.
Magnesium supports musclefunction and recovery, while B
(19:43):
vitamins help with energymetabolism during workouts.
Be mindful of how alcoholimpacts your results.
Even moderate alcoholconsumption can interfere with
protein synthesis and disruptsleep patterns that are already
challenged during menopause.
Consider limiting alcohol tooccasional social events rather
than daily consumption.
(20:05):
Many women find thatintermittent fasting methods can
help manage menopausal weightchanges while preserving muscle.
But approach this strategycarefully.
A gentle 12 to 14 hourovernight fast may provide
benefits without compromisingmuscle maintenance, especially
if your eating window includesyour training session and
subsequent recovery meal.
(20:26):
Remember that nutritional needsare highly individual.
Pay attention to how specificfoods affect your energy levels,
digestive comfort and recovery.
The perfect diet is one thatyou can sustain consistently
while supporting your strengthtraining goals through this
important life transition.
I'd like to share some inspiringsuccess stories of women who've
(20:48):
transformed their menopausalexperience through strength
training.
These aren't just isolatedcases.
They represent a growingmovement of women reclaiming
their strength during this lifetransition.
Take Margaret, a 54-year-oldelementary school teacher who
gained nearly 30 pounds in thetwo years after her last period,
(21:08):
despite maintaining her usualwalking routine.
Frustrated with clothes that nolonger fit and energy levels
that plummeted by mid-afternoon,she reluctantly joined a
strength training class at herlocal community center.
I was terrified of the weightroom at first, margaret admits I
thought it wasn't for women myage.
She started with just twosessions per week focusing on
(21:31):
foundational movements likesquats, modified push-ups and
assisted pull-ups.
Six months later, margaret hadlost 18 pounds but, more
importantly, she'd gainedsignificant muscle definition
and dropped two dress sizes.
The scale didn't movedramatically at first, which was
discouraging, she explains.
But then I noticed my clothesfitting differently.
(21:52):
My arms no longer jiggled whenI waved and for the first time
in my life I actually sheexplains exhausted.
After reading research onstrength training's benefits for
(22:12):
menopausal symptoms, sheinvested in simple home
equipment dumbbells, resistancebands and a stability ball.
I committed to just 20 minutesof strength work three times
weekly, diane shares.
Within two months, my hotflashes decreased by about 60%
in frequency.
My sleep improved dramatically,which gave me the energy to
(22:35):
train more consistently.
The positive cycle just keptbuilding.
Diane's body compositionchanged noticeably over the next
year.
She maintained her weight butlost four inches from her
waistline as fat redistributedand muscle developed.
My doctor was stunned by myimproved bone density scan.
She adds.
After years of concerningdecline, I actually showed an
(22:56):
increase in density, which sheattributed directly to my new
strength routine.
Patricia's story highlights howstrength training can transform
more than just physicalappearance.
At 62, she was takingmedication for high blood
pressure, high cholesterol andprediabetes all conditions that
developed during her earlymenopause years.
(23:17):
Her daughter, a personaltrainer, designed a progressive
strength program for her.
I was skeptical and afraid Imight hurt myself.
Patricia recalls we startedwith very light weights and
focused on perfect form.
Eighteen months later, patriciaworks with weights.
(23:37):
She never imagined lifting andhas eliminated two of her three
medications with her doctor'sblessing.
Her fasting, blood sugarnormalized and her blood
pressure readings areconsistently within healthy
ranges.
The weight loss was secondaryabout 15 pounds total, patricia
explains.
But the improvement in myclinical numbers and how I feel
day to day has been nothingshort of revolutionary.
(23:58):
I have energy I haven't feltsince my 40s.
Each of these women facedinitial resistance, from fear of
injury to skepticism aboutresults, to gym intimidation.
They all started small, withmodifications appropriate for
their fitness levels.
They all started small, withmodifications appropriate for
their fitness levels.
They combined their strengthwork with supportive nutrition
and realistic expectations aboutthe pace of change.
(24:21):
What unites their experiencesis something beyond physical
transformation.
Each describes a profound shiftin self-perception from feeling
at the mercy of menopause tofeeling powerful within it.
As Margaret puts it, strengthtraining gave me back a sense of
control when my body seemed tobe changing in ways I couldn't
(24:41):
influence.
Now I don't just acceptmenopause, I'm thriving through
it.
Let's tackle some of the mostcommon concerns I hear from
women about strength trainingduring menopause.
First and foremost is the fearof bulking up or developing a
masculine physique.
This myth is particularlypersistent despite overwhelming
evidence to the contrary.
The truth is, women typicallyhave about one-tenth the
(25:04):
testosterone levels of men,which significantly limits our
capacity for building largemuscles.
What actually happens whenmenopausal women strength train
is the development of lean,defined muscle that creates
shape and tone rather than bulk.
Even professional femalebodybuilders must follow
extremely specific trainingregimens, specialized diets and
(25:27):
sometimes supplements to achievetheir muscular physiques.
Another frequent concern is thebelief that strength training is
dangerous for aging bodies.
Many women worry about injury,particularly if they have
pre-existing conditions likearthritis or osteoporosis.
While these concerns come froma valid place of self-protection
, the scientific evidence pointsin the opposite direction.
(25:49):
Properly performed strengthtraining actually reduces injury
risk by strengthening thesupportive muscles around joints
, improving balance andincreasing bone density.
The key phrase here is properlyperformed.
Starting with appropriateweights, focusing on correct
form and progressing graduallyare essential safety components.
(26:10):
Many women find working with aqualified trainer for even just
a few sessions provides thefoundation they need to train
confidently and safely.
I also frequently hear women sayI'm too old to start now, or
I've never been strong, sowhat's the point?
Research categoricallydisproves these assumptions.
(26:30):
Studies have shown remarkablestrength improvements in
participants well into their 80sand 90s who begin resistance
training.
Your muscles retain the abilityto respond and adapt to
strength stimuli, regardless ofyour age or fitness history.
There's also the misconceptionthat strength training requires
expensive gym memberships orcomplicated equipment.
(26:51):
While those options exist,effective strength training can
happen with minimal equipment inyour own home.
Resistance bands, a fewdumbbells or even household
items like water bottles andcanned goods can provide enough
resistance for beginners.
Your body weight alone can besufficient for many foundational
exercises.
(27:11):
Some women worry that strengthtraining will exacerbate
menopausal symptoms like hotflashes.
Current research suggests theopposite effect.
Regular resistance exercise hasbeen shown to reduce the
frequency and intensity ofvasomotor symptoms in many women
, similar to what Dianeexperienced in her story.
Finally, there's the fear thatstrength training must be
(27:32):
all-consuming to be effective.
The good news is thatsignificant benefits can be
achieved with just two to three30-minute sessions per week.
This is much more manageablethan the hours of cardio many
women believe they need tocombat menopausal weight gain.
The most important step issimply beginning gain.
(27:56):
The most important step issimply beginning.
Start where you are, with whatyou have, and focus on
consistency rather thanperfection.
Your body will respond not towhat you do occasionally, but to
what you do regularly.
Remember that strength trainingduring menopause isn't just
about fighting weight gain.
It's about reclaiming yourphysical power during a time
when many women feel theirbodies are working against them.
As we wrap up today's episode ofCoreCast, I hope I've shed some
(28:19):
light on why strength trainingtruly is medicine for your
muscles during menopause.
The research is clearResistance training offers
unique benefits that directlycounter the metabolic and
hormonal changes causing thatstubborn menopausal weight gain.
Let's quickly recap what we'velearned Strength training builds
(28:40):
precious muscle mass thatraises your metabolic rate,
improves your insulinsensitivity, strengthens your
bones, enhances your bodycomposition and can even reduce
hot flashes and improve sleepquality.
These benefits extend farbeyond aesthetics.
They're about reclaimingcontrol of your health during a
time of significant transition.
If you're ready to start yourstrength journey, here are some
(29:01):
practical first steps.
Begin with just two 30-minutesessions per week, focusing on
compound movements that workmultiple muscle groups.
Start with weights that feelchallenging by the last few
repetitions, but allow you tomaintain proper form throughout.
The most important message Iwant to leave you with today is
this it's never too late tostart.
(29:22):
Your body still has remarkablecapacity to adapt and strengthen
, regardless of your age orfitness history.
Every woman deserves to feelstrong, capable and at home in
her body, especially duringmenopause.
Thank you for listening toCorecast.
Until next time.
I'm, chris, reminding you thatyour strongest years may very
(29:42):
well be ahead of you.
Thank you for joining me on thisepisode of the Kore Kast.
I hope you're feeling inspiredand empowered to take your
health and wellness journey tothe next level.
Remember, every small stepcounts and I'm here to support
you every step of the way.
If you enjoyed today's episode,I'd love for you to share it
with your friends and family and, if you're feeling generous,
(30:03):
consider donating at the linkprovided in the description.
Your support helps us to keepbringing you the Kore Kast every
week, packed with valuableinsights and expert advice.
For more resources, tips andupdates, don't forget to visit
our website at www.
k ore-fit.
com and follow us on Instagramat kore fitness AZ.
(30:25):
Join our community and let'scontinue this journey together.
Until next time.
Stay healthy, stay happy andkeep striving for your best self
.
This is Kris Harris signing offfrom the Kore Kast and I'll see
you next week.
Popular Podcasts
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
24/7 News: The Latest
The latest news in 4 minutes updated every hour, every day.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.