Strength training helps women in menopause - study
BBCA study shows the menopause does not affect a woman's ability to build muscle while exercising, say researchers.
The research by the University of Exeter also found resistance training could alleviate some of the physical issues which arise due to menopause.
The researchers said it was the first study which compared the effect of resistance training on muscle strength and mass before, during and after menopause.
More than 70 women, not taking hormone replacement therapy (HRT), took part in the research. Some simply exercised while others completed a resistance training programme.
PhD student Erika Svensen said the 72 women in the trial were either pre-menopause, peri-menopause or post-menopause and all were healthy and active.
"What we have shown in this research, is that if you are able to exercise, you can increase your muscle mass and increase strength and mobility, regardless of what stage of the menopause you are at," she said.
Some of the participants followed the government guideline of completing 150 minutes of physical activity per week, while others took part in a 12-week whole-body, low-impact Pvolve resistance training programme.
Increased mobility
The researchers found participants who consistently engaged in the resistance training programme, compared to a standard exercise routine, experienced:
- 19% increase in hip function and lower body strength
- 21% increase in full-body flexibility
- 10% increase in dynamic balance, mobility, and stability
Prof Francis Stephens, from the University of Exeter Medical School, led the research and said women often saw a "decline in their muscle strength and balance shortly before, during and after the menopause".
She said this increased the risk of falls and fractures later in life, particularly of the hip, which was why it was important for women to maintain that strength and balance as they got older.
Participant Lorna Mason, a 50-year-old GP from Broadclyst near Exeter, said she noticed she was gaining muscle and getting stronger after a few weeks on the programme.
"I really hope health professionals take note of this study in particular," she said.
"I already talk to my patients about the importance of having strong muscles as we get older and I think this will add some weight to that, particularly among women when they go through the menopause."
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