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Strength Training is Important For Hormone Balance in Peri- and Menopausal Women
Paula Gallagher on
As we get older, exercise becomes even more important in order to maintain strong bones, healthy hearts and healthy minds. However, strength training can also have a positive impact on hormone balance in both men and women. When it comes to women, strength training can play a significant role in maintaining hormonal health during various life stages, including perimenopause and menopause.
Here are some ways that weight training affects hormones in a good way.
Positive Effects of Strength Training on Hormones
Estrogen Levels
During perimenopause and menopause, there is a decline in estrogen levels. Estrogen plays a crucial role in various bodily functions, including bone health and maintaining muscle mass. Strength training can help counteract the decline in estrogen by promoting muscle growth and retention, which can indirectly contribute to better estrogen levels.
Testosterone Levels
Testosterone is an important hormone for both men and women, though women typically have lower levels than men. Strength training, especially exercises that involve multiple muscle groups and high-intensity lifting, can lead to a transient increase in testosterone levels, which can be beneficial for muscle development and overall vitality.
Growth Hormone
Strength training triggers the release of growth hormone, which plays a vital role in tissue repair, muscle growth, and fat metabolism. Growth hormone levels tend to decline with age, but strength training can stimulate its release, contributing to better body composition and overall well-being.
Insulin Sensitivity
Regular strength training can improve insulin sensitivity, which means the body responds better to insulin, leading to more effective glucose regulation. This can be especially beneficial for women who might be dealing with insulin resistance or metabolic issues during perimenopause and menopause.
Cortisol Regulation
Cortisol is a stress hormone that, in excessive amounts, can negatively impact health. Strength training, when done appropriately, can help regulate cortisol levels, reducing the negative effects of chronic stress.
Endorphin Release
Strength training, like other forms of exercise, leads to the release of endorphins, which are neurotransmitters that promote feelings of pleasure and reduce stress and pain. This can have a positive impact on mood and mental well-being during the hormonal changes of menopause.
The impact of strength training on hormone balance can vary from person to person, depending on factors such as age, genetics, diet, and overall health. If you want to pick up some weights and haven’t before, consult with your healthcare practitioner or a certified fitness trainer who can provide guidance tailored to your specific needs and health conditions. They can help design a strength training program that aligns with your fitness goals and promotes hormone balance and overall well-being.
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