Strength Training Recommended for Postmenopausal Women to Combat Muscle Loss and Health Risks
Postmenopausal women are advised to engage in regular strength training to counteract the loss of lean muscle mass and mitigate associated health risks. Research indicates that muscle mass begins to decline during the menopause transition and continues to fall for approximately two years after the final menstrual period. This decline in lean mass can be reversed through resistance training. Studies have shown that programs averaging three sessions a week, consisting of about seven exercises over 16 weeks, can lead to small to moderate gains in lean mass for postmenopausal women. The World Health Organization recommends muscle-strengthening activities for all major muscle groups on two or more days a week for adults. Beyond muscle preservation, strength training is crucial as postmenopausal women face higher risks of dementia, osteoporosis, and heart disease due to significantly lower estrogen levels. Healthy lifestyle choices, including regular exercise and strength training, are emphasized for improving p...
