My Strength Training Exercises for Menopause

The Dr. Tyna Show Episode 179

Strength training isn’t just about looking fit – it’s about ensuring your long-term health, mobility, and resilience. I’m sharing insights from my own strength training journey, addressing common questions, misconceptions, and practical tips for women at any fitness level.

In this episode, you’ll learn:

• Why strength training is essential for women’s long-term health – beyond aesthetics.  Building muscle supports bone density, hormonal balance, and overall resilience.
• How to create a simple, effective strength routine – I’ll break down foundational moves like pushing, pulling, and squatting that anyone can start with.
• Tips for overcoming common misconceptions and staying motivated – learn how to stay consistent and keep your “why” in focus. This is the key to making strength training a lifelong habit.

Listen in for a mix of practical advice, personal motivation, and myth-busting insights to fuel your fitness journey.

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Why Strength Training is Essential for Women’s Health

Strength training is non-negotiable, particularly as you age. Beyond aesthetics, it plays a critical role in preventing serious health issues and maintaining independence.

• Bone Health: Strength training helps prevent osteoporosis, especially in women with risk factors like light skin and eyes.
• Hormonal Support: Muscle mass supports balanced hormones, including estradiol, which can aid in aging healthily.
• Functional Strength: Strong muscles mean better mobility, injury prevention, and the ability to handle everyday tasks with ease.

“I don’t want to break a hip, and I want to keep moving freely as I age. That’s why I lift weights!” 

Addressing the Basics: How to Start Strength Training

Getting started with strength training doesn’t have to be complicated. Here are the essential moves and principles to focus on.

• Push Move: This can be a push-up, bench press, or machine press to build chest and shoulder strength.
• Pull Move: Rows, pull-ups, and suspension trainer exercises engage back muscles.
• Hinge Move: The hip hinge movement, like deadlifts, strengthens the glutes, hamstrings, and core.
• Squat Move: Squats target the lower body, building strength in legs, glutes, and core.
• Unilateral Move: Single-leg exercises or one-sided movements build balance and stability.

“A solid routine focuses on mastering these foundational moves – no need for endless variety.”

The Importance of Progressive Overload

Progressive overload is the key to seeing results and avoiding plateaus in your training. It involves gradually increasing weight, reps, or intensity over time.

• Increase Weight: Once you can easily complete a set, try increasing the weight.
• Add Reps or Sets: You can also add more reps or sets to increase the challenge.
• Time Under Tension: Slow down the movement or add pauses to make exercises harder, even without heavier weights.

“Your ‘heavy’ is your own – don’t worry about lifting as much as someone else. Focus on challenging yourself safely.”

Overcoming Misconceptions and Excuses About Strength Training

These are the common excuses and misconceptions I hear all the time about strength training.

• It’s Not Just for Young People: Women of any age can benefit from strength training. Age should not be a barrier.
• Strength Over Aesthetics: Instead of focusing on getting “toned,” think of strength training as an investment in your future mobility and resilience.
• Not Just Bodyweight Movements: Lifting weights, even modest ones, provides more benefits for bone density and metabolic health than lightweight exercises or bodyweight alone.

“I lift to be useful, to help loved ones if needed, and to live independently.”

Practical Tips for Women New to Strength Training

Getting started with strength training can be daunting, but here are some tips to make it easier to begin with confidence.

• Hire a Coach if Possible: If it’s within budget, a coach can help ensure proper form and reduce the risk of injury.
• Choose a Simple Program: Complex routines aren’t necessary. Focus on mastering foundational moves with good form.
• Progress Mindfully: Don’t rush to lift heavy without proper progression. Build strength gradually for lasting results.

“If you’re dealing with orthopedic issues, work with a professional who can help you train safely around those limitations.”

Why Muscle Matters for Health and Aging

Muscle mass is essential for much more than strength – it’s tied to overall health, immunity, and longevity.

• Immune System Boost: Muscle mass helps maintain a strong immune system.
• Better Hormone Regulation: Muscles support balanced hormonal health, which is particularly important for women.
• Injury Prevention: Strong muscles provide joint stability, reducing the risk of injuries and aiding recovery.

“Building and maintaining muscle is like putting money in a savings account for your health.”

Incorporating High-Intensity Interval Training (HIIT)

HIIT complements strength training by adding cardiovascular benefits and metabolic boosts. Here’s how I incorporate HIIT:

• Start with Short Bursts: Use a rower or treadmill for 10-15 seconds of intense effort, followed by rest.
• Vary Intensity: Choose activities that match your fitness level, like brisk walking, rowing, or incline treadmill work.
• Limit Frequency: Avoid overdoing HIIT; 1-2 sessions per week are enough to see benefits without risking burnout or injury.

“HIIT is a great way to add variety and challenge your nervous system in new ways.”

The Power of Having a “Why” for Your Training

Understanding the motivation behind your training helps keep you consistent and committed.

• Find Your Motivation: Whether it’s staying mobile, avoiding health issues, or feeling strong, let your “why” drive you.
• Think Long-Term: Picture your 80-year-old self – how will she feel if you maintain strength?
• Set Functional Goals: Consider goals beyond appearance, like carrying your own bags, lifting a grandchild, or staying mobile.

“Imagine needing to help someone you love – could you lift or move them if needed?”

Staying Consistent with Realistic Goals

Consistency is key to seeing long-term benefits, and that means setting realistic, sustainable goals.

• Twice a Week is Enough: Two strength-focused sessions a week, combined with a lighter, glute-focused workout, offer plenty of benefits.
• Walk Daily: Walking complements strength training by keeping you active without putting stress on your body.
• Stay Flexible: Not every workout will be perfect. Adapt based on how you feel, and prioritize injury prevention.

“Don’t worry if you’re not hitting PRs each week – just keep showing up.”

Final Thoughts on Strength Training for Life

Strength training is about more than physical strength. It’s about fostering independence, resilience, and a high quality of life well into old age. By committing to the basics and training with purpose, women can maintain health, mobility, and confidence in the years ahead.

“We’re here to get strong, live well, and stay independent. Strength training is the foundation for that.”

If you’re ready to start, check out my Strength Corner program for guidance on form, progression, and staying safe in your strength journey.

Answering Your Top Questions: Strength Training Exercises For Menopause

What benefits of strength training go beyond aesthetics for women?

Strength training boosts bone density, supports metabolic health, enhances mental well-being, and builds confidence.

How does strength training help prevent osteoporosis?

It stimulates bone growth, increasing bone density and reducing the risk of fractures.

Is hormone replacement therapy (HRT) essential for bone health as women age?

HRT can help maintain bone density, but strength training and adequate vitamin D are also important for bone health.

Should I hire a coach, follow an online program, or use bodyweight exercises?

Beginners may benefit from a coach for guidance; online programs and bodyweight exercises are great for convenience and cost savings.

How can I start strength training safely with existing orthopedic issues?

Start with low-impact exercises, prioritize form, and consult a physical therapist or trainer for personalized advice.

What is progressive overload?

Progressive overload involves gradually increasing weight, reps, or intensity to build strength over time.

Are there alternatives to squats and deadlifts for unique physical needs?

Yes, exercises like leg presses, lunges, or step-ups can target similar muscles with less strain on joints.

How can I add high-intensity interval training (HIIT) to strength workouts?

Combine short, intense bursts of cardio with strength exercises for an efficient workout that boosts endurance and burns calories.

Which strength exercises improve both balance and overall strength?

Exercises like single-leg deadlifts, lunges, and stability ball work improve balance and strengthen multiple muscle groups.

Why is muscle mass key for immune health and hormonal balance?

Muscle mass supports metabolic functions, reduces inflammation, and helps balance hormones that regulate immune health.

How can strength training help with daily tasks and middle-aged challenges?

It improves functional strength, making daily activities like lifting, bending, and standing easier and safer.

What role does muscle mass play in preventing and recovering from injuries?

Muscle cushions joints, reduces injury risk, and accelerates recovery by supporting affected areas.

How can women overcome societal resistance and embrace their strength?

Focus on personal goals, connect with supportive communities, and celebrate strength gains as empowering.

What tips can help prevent injuries during strength training at the gym?

Warm up properly, prioritize good form, start with lighter weights, and listen to your body to avoid overtraining.

Show Links: 

Ozempic Uncovered FREE 4-Part Video Series 

Ozempic Done Right University 

Metabolic Revamp Toolkit

FREE GUIDE: Assess Your Metabolic Health

Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.