The Power of Powerlifting

Why Women in Menopause Should Consider Pumping Iron

Menopause marks a significant transition in a woman’s life. While it’s a natural part of aging, the symptoms associated with menopause can often feel overwhelming. The 

good news is that these symptoms can be eased with proper nutrition and fitness.  Amidst them, there’s one powerful tool that women can harness to navigate this stage with strength and resilience: powerlifting. Powerlifting is an exhilarating form of exercise and a great way to stay active and healthy and ease the symptoms of menopause.

Powerlifting, with its focus on lifting heavy weights in compound movements like squats, deadlifts, and bench presses, might seem intimidating at first glance. However, it’s an exciting exercise, and that’s why it’s so popular. For menopausal women, the benefits far outweigh any initial apprehensions. Let’s explore the amazing physical, mental and emotional benefits of powerlifting, but first, let’s see how powerlifters train.

How do Powerlifters Train?

A powerlifter’s training is characterised by a low compound exercise volume and high repetition loads with a particular focus on one of the three major lifts.

Powerlifting workout sessions usually include the bench press, squat, or deadlift for several heavy sets, depending on the lifter and their goals.

Among the more specific training methods used by competitive powerlifters are periodisation, strategic deload weeks, volume training, and incremental or linear progression over time.

The Physical Benefits of Powerlifting

During menopause, women often experience physical symptoms such as muscle aches and joint pains, changes in body shape and weight gain, and skin issues like dryness and itchiness. These manifestations underscore the complexity of this transitional phase and highlight the need for comprehensive approaches to symptom management and well-being, but powerlifting can help. Here’s how:

1. Combats Bone Loss

Menopause often leads to a decline in estrogen levels, resulting in decreased bone density and an increased risk of osteoporosis. Strength training and impact activities can help to prevent osteoporosis and offset the decline of bone mineral density.

Powerlifting, with its emphasis on progressive overload, stimulates bone growth and helps maintain bone mineral density, reducing the risk of fractures and osteoporosis.

2. Increases Muscle Mass

Hormonal changes during menopause contribute to muscle loss, leading to reduced strength and functional ability. Studies have shown that strength training, especially resistance training, helps maintain and even build muscle mass in women over 50. 

They provide specific stimuli that promote muscle adaptation and can thus slow down muscle loss; therefore, regularly engaging in such exercises is crucial to support muscle health during menopause. Powerlifting effectively builds muscle mass and strength while improving balance and reducing the risk of falls, ultimately enhancing the overall quality of life.

3. Boosts Metabolism

With age comes a natural decline in metabolism, making weight management more challenging, but exercise helps boost metabolism. Powerlifting builds lean muscle mass, increasing resting metabolic rate, aiding in weight management and preventing weight gain commonly associated with menopause.

4. Improves Cardiovascular Health

When combined with cardiovascular exercise, powerlifting can have positive effects on heart health, lowering blood pressure, reducing bad cholesterol, and increasing good cholesterol, thereby reducing the risk of heart disease.

The Mental and Emotional Benefits of Powerlifting

Women are 2.5 times more likely to suffer from depression than men, and during menopause, they are particularly vulnerable. If you regularly feel sad, hopeless, frustrated, lacking energy or unable to sleep, powerlifting can lift your spirits. Here’s how:

1. Boosts Confidence and Self-Esteem

Powerlifting empowers women to push their limits and discover their inner strength, leading to increased confidence and self-esteem, which can be particularly empowering during the transition of menopause. Additionally, it provides a social outlet as it is a great way to meet like-minded individuals in a supportive community.

2. Reduces Stress and Anxiety

Exercise is a proven stress reliever, and the focused effort and physical exertion involved in powerlifting can be particularly effective in reducing stress and anxiety levels. It stimulates the release of neurotransmitters such as serotonin and norepinephrine, involved in mood regulation and relaxation, helping you relieve stress and promoting mental well-being.

3. Improves Sleep

Menopausal women often struggle with disrupted sleep patterns. Regular strength training releases endorphins, which can lower stress and anxiety, resulting in better sleep, regulation of circadian rhythms, and a rise in body temperature that leads to sleep.

Important Considerations Before You Start Powerlifting

Powerlifting training offers all the aforementioned benefits, but as with every form of exercise, there are some important considerations before you dive in.

1. Prioritise Proper Form

Safety is a priority. This is why you shouldn’t try this exercise alone but seek guidance from qualified coaches and trainers. Focus on learning proper form and technique, which is the cornerstone of safe and effective weightlifting.

2. Start Gradually

Starting gradually is another key principle to keep in mind. Instead of jumping straight into heavy lifting, beginning with lighter weights allows your body to adapt gradually to the demands of weightlifting. This approach not only reduces the risk of overexertion but also helps in building a strong foundation of strength and stability. 

As you progress, gradually increasing the intensity and volume of your workouts ensures steady progress while minimising the risk of injury. Listening to your body throughout this process is vital; pay attention to any signs of discomfort or fatigue and make necessary adjustments to your training regimen.

3. Listen to Your Body

We often struggle to find a balance between pushing ourselves to be the strongest and pushing ourselves so hard that we get injured. Our bodies respond best to us when we have a loving relationship with them. So make sure to respect your body’s limits, take rest days, and prioritise recovery to prevent burnout and injury. 

4. Consult Your Doctor

Before beginning any new exercise regimen, particularly during menopause, it is essential to prioritise consultation with your healthcare provider. Menopause is a significant transitional phase in a woman’s life, marked by hormonal changes that can affect various aspects of health, including bone density, cardiovascular health, and metabolism. 

Consulting with a healthcare provider allows for a comprehensive assessment of individual health status, risk factors, and potential contraindications to certain types of exercise.

A note from Michelle

“I found having the new goal and hobby of powerlifting has helped to give me more head space where I can focus on something beyond the symptoms of menopause. Before I started powerlifting, I felt like I was losing control due to the changes my body was experiencing, but now I feel like I have that power back.”

“Powerlifting builds muscle mass and strength which can enhance functional ability, and balance and reduce the risk of falls. It can also improve heart health by lowering blood pressure, reducing bad cholesterol, and increasing good cholesterol when you combine it with cardiovascular exercise.”

As a final note…

Powerlifting offers a multitude of benefits for menopausal women, addressing both physical and mental well-being. With proper guidance, a safe approach, and dedication, powerlifting can be a transformative tool for navigating the challenges of menopause with strength and resilience. If you are struggling with menopause, you can book a consultation with one of our healthcare experts to find the best way to navigate the changes.