Strength and Balance Improvements Possible During the Menopause Years…And It’s Easier Than You Might Think

Did you know that, naturally, muscle mass starts to decline every year by 1-2% in our mid-30s, then by 3% annually in our 60s?  This affects overall strength, bone density, and balance — all crucial for maintaining a healthy and independent life. The onset of menopause brings its own set of challenges, including an accelerated loss of muscle mass due to hormonal changes.

Headlines often hail strength training as a way to “turn back the clock,” but can it still help when hormone levels are low? A study published in Medicine & Science in Sports & Exercise examined how a low-impact resistance training program using body weight, resistance bands, and light hand and ankle weights influenced muscle size and balance in premenopausal, perimenopausal, and postmenopausal women.

Seventy-two healthy women between the ages of 40 and 60 participated. None were on hormone replacement therapy, and all engaged in regular exercise. The participants were divided into two groups — one continued their usual exercise routine, while the other joined a 12-week supervised resistance training program that used only body weight and resistance bands.

At the end of 12 weeks, the people assigned to the resistance training group showed similar improvements in hip strength, balance, and lower body flexibility no matter if they were pre-, peri-, or post-menopause. Interestingly, postmenopausal women demonstrated the greatest improvement in anterior balance (balancing on one leg while reaching the other leg forward and tapping the ground).

So…what does this mean?
Women can improve their strength and balance at any stage of life — and it doesn’t require extreme workouts to do so. Even small, consistent changes in activity can build strength, enhance balance, and help prevent falls and osteoporosis. Not sure how to get started or worried about potential injuries? Our women’s health PT experts at Link PT can assess your mobility, strength, and function to help make sure you have an individualized plan that’s right for you. 

Contact us  - we are happy to help you reach your health and wellness goals!

Interested in trying a few exercises to improve your own strength and balance? Below are 3 exercises you can do to get started!