5 Best Strength Training Exercises to Combat Menopause Weight Gain

Want to know the best exercises for menopause weight loss? This blog post’s for you! If you're here, you've probably experienced the frustration of those stubborn extra pounds that seem to creep up during this phase of your life. 

But don’t worry, because today, we're diving into the world of strength training and the best exercises to lose menopause weight.

Benefits of Strength Training for Menopause Weight Management

Before we dive into the exercises, let's take a moment to understand why strength training is such a game-changer when it comes to managing menopause weight. First and foremost, strength training helps preserve lean muscle mass, which naturally declines as we age. 

This is crucial because muscle is more metabolically active than fat, meaning it helps us burn more calories even at rest. Strength training also improves bone density, reduces the risk of osteoporosis, and boosts your metabolic rate, making weight management more effective. 

Not to mention the mood-boosting and stress-reducing benefits that come with regular strength training, which can be especially helpful during the hormonal fluctuations of menopause.

Five Effective Strength Training Exercises

Now, let's get into the nitty-gritty – the five best exercises for menopause weight loss. These exercises are simple but incredibly effective, targeting multiple muscle groups and boosting overall strength and endurance.

1. Squats

Squats are a powerhouse exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and even the core. 

Stand with your feet shoulder-width apart, toes pointing slightly outward, and lower your body as if sitting back into a chair. Keep your chest up, back straight, and knees in line with your toes. Push through your heels to return to the starting position, squeezing your glutes at the top. 

Start with bodyweight squats and gradually add weight as you become more comfortable with the movement.

2. Deadlifts

Deadlifts are another fantastic compound exercise that works multiple muscle groups simultaneously, including the hamstrings, glutes, lower back, and core. 

Begin with a barbell or dumbbells on the ground in front of you, feet hip-width apart. Hinge at the hips, keeping your back flat and chest up, and grip the bar with an overhand grip. 

Engage your core and drive through your heels to lift the weight, keeping it close to your body as you stand up. Lower the weight back down with control, maintaining proper form throughout the movement.

3. Lunges

Lunges are excellent for targeting the legs and glutes while also improving balance and stability. 

Start by standing tall with your feet together, then take a big step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Keep your front knee in line with your ankle and your back knee hovering just above the ground. 

Push through your front heel to return to the starting position, then repeat on the other side. You can perform forward lunges, reverse lunges, or lateral lunges to target different muscle groups and add variety to your routine.

4. Push-Ups

Push-ups are a classic upper body exercise that targets the chest, shoulders, triceps, and core. 

Begin in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels. Lower your body towards the ground by bending your elbows, keeping them close to your body, until your chest almost touches the ground. 

Push through your palms to return to the starting position, engaging your chest and core muscles throughout the movement. If traditional push-ups are too challenging, you can start with modified push-ups on your knees or against a wall and gradually work your way up to the full version.

5. Bent-Over Rows

Bent-over rows are an excellent exercise for targeting the muscles of the upper back, including the lats, rhomboids, and traps. 

Begin by standing with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body. Hinge forward at the hips, keeping your back flat and chest up, until your torso is almost parallel to the ground. 

Engage your core and pull the dumbbells towards your ribcage, squeezing your shoulder blades together at the top of the movement. Lower the weights back down with control and repeat for the desired number of reps.

Incorporating Strength Training into Your Routine

Now that you have a solid understanding of the best exercises to lose menopause weight, it's time to put them into action. Here's how you can make strength training a consistent and rewarding part of your lifestyle to lose weight effectively:

1. Schedule Your Workouts

Treat your strength training sessions like any other important appointment and schedule them into your calendar a few times a week. 

Whether it's first thing in the morning, during your lunch break, or in the evening, find a time that works best for you and stick to it. Consistency is key to seeing results, so make a commitment to prioritize your workouts.

2. Start Slow and Progress Gradually

If you're new to strength training or haven't exercised in a while, you have to start slow and gradually increase the intensity of your workouts. 

Begin with lighter weights and fewer repetitions, focusing on perfecting your form and building a solid foundation. As you become more comfortable with the exercises, gradually increase the weight and intensity to continue challenging your muscles.

3. Mix It Up

Variety is the key to avoiding workout boredom and plateaus. Incorporate different types of exercises into your strength training routine, targeting different muscle groups and using different equipment. 

Experiment with weight training and different types of resistance, such as free weights, resistance bands, or bodyweight exercises, to keep your workouts fresh and engaging. If you’re not a fan of weights, you can also try some aerobic exercises.

4. Listen to Your Body

Pay attention to how your body responds to strength training and adjust your workouts accordingly. If you're feeling fatigued or sore, don't be afraid to take a rest day or modify your exercises to reduce the intensity. 

Listening to your body's signals and prioritizing rest and recovery to prevent injury and promote muscle growth is essential. Your energy will also fluctuate during the menopausal transition and you might struggle with hot flashes, so make sure not to push your body past its limits.

5. Stay Consistent

Consistency is the key to building muscle when it comes to strength training. Try to incorporate strength training into your routine at least two to three times per week, to allow for adequate rest and recovery between sessions. 

Remember that progress takes time, so be patient with yourself and trust the process. Stay consistent, stay focused, and watch as your strength and confidence soar.

Strength training is one of the best exercises for menopause weight gain. By incorporating these five effective workouts into your routine and prioritizing regular physical activity, you can take control of your body weight and your health, one rep at a time. 

If you're ready to take your fitness journey to the next level and combat menopause weight gain head-on, I invite you to Join my Built-to-Last program. With personalized guidance, support, and accountability, you'll have everything you need to achieve your fitness goals and live your best life after 50. Don't wait another day to prioritize your health and well-being – let's make it happen together!