Perimenopause & Strength Training

Obviously conversations around me have been centering around endometriosis, early onset of menopause (medically defined as before 45 years old), hysterectomies, menopause after removal of ovaries, et cetera. And in many friends, the pain and tedium and anxiety of having to deal with cervical or ovarian cancer. 

Of course the onset of perimenopause looms big in my mind. I'm big on sorting out necessary annual medicals. (For the record, I don't think annual mammograms are necessary. LOL) I've just cleared this year's medicals. From a series of the blood tests done since last September, thyroid function checks, and from what I tell the gynaecologist, she doesn't think I'm in perimenopause yet. 

Once we hit 40, we can literally feel our metabolic rate slow down. We produce significantly less estrogen. It's not a simple matter of exercising to lose weight. You exercise to keep the core strong and the muscles supple to wrap your brittle bones. It's an uphill task to have our bones store enough calcium. Depending on your body type and how far you eat clean and exercise, that bulge around the stomach might simply be too stubborn, if your thyroid functions are hampered.  

More information needs to be shared among women about perimenopause. I'm glad to see a trend resurfacing about discussing menopause. More women writers are talking about. Fitness professionals are pointing it out. So let's not forget about perimenopause.

Rachel Zimmerman at The Washington Post wrote in a January 12, 2024 commentary, 

It was not a representative sample, but the answers were illuminating. The phrase, “not feeling like myself” was strongly associated with symptoms of fatigue, feeling overwhelmed or less able to cope, low mood and anxiety.

Notably, the phrase was not strongly correlated with two hallmark symptoms of menopause: hot flashes or vaginal dryness. The research was presented last fall at the annual meeting of the Menopause Society.

These findings and other published research suggest that in many women, the menopausal transition may start earlier than traditionally believed. A more nuanced understanding of what lurks behind the complaint of “not feeling like myself” could help women take better control of their health and allow clinicians to engage more effectively when patients share their concerns, researchers concluded.

Although they say perimenopause is the 3-5 years leading into menopause, many studies have indicated that a woman can be in perimenopause for up to 10 years. *gulp I have to make use of the time I have left before perimenopause to get those muscles built solid and oiled. Pilates has been part of my life for over two decades, and it would remain so. 

For many women, doing some sort of weekly exercising is better than nothing. That's great. For me and a few faeriefolk, we know that doing just cardio is insufficient. We need strength training. I went for BFT's 'Cardio Summit', used a 20kg Bulgarian bag and was quite annoyed by the amount of cardio done. It wasn't bad, but it was really all cardio. I didn't even ache the next day. That meant I really only fulfilled the cardio component — the muscles weren't actually isolated and worked on! 

My core is strong. It can be stronger. I need to keep it steady for another two or maybe three decades. I'm not joking when I say that I need these muscles to wrap my bones so that nothing breaks so easily when I fall. And I will fall; accidents happen. 

Resistance training is always in my routine. I hate cardio, so I have no choice but to consciously include it as well. I need to lift heavier or ermmm lift smarter. Lifting includes pulling myself up — which is why pull-ups are integral to my exercise routine. 

At the Stanford Center on Longevity, the team at Stanford Lifestyle Medicine aims to conduct research and provide reliable and updated guidance in healthy ageing and optimal performance. Stanford Lifestyle Medicine breaks it down for us in an advice published on July 11, 2023. 

To maximize the benefits for your muscles, research indicates that individuals that lift weights heavy enough to near failure in 4-6 reps see the largest gains in muscle strength when the exercise is maintained for 3-5 sets. For women new to strength training, this type of training regimen may require some getting used to, so it is okay to gradually work toward this goal over time, and prioritize safety at first.

Physical therapist and Pilates instructor Jessica Valant is someone I've followed on social media for years. She's consistent and inclusive. She also mentions osteoporosis and how we could try to slow it down. Gaaah. Osteoporosis is another big word that I'm wary of. It wouldn't affect all women, but it does affect many many women. And if we generalize, that's everyone. 

Jessica Valant recently went through a double mastectomy and reconstruction, and has really good advice on post-mastectomy exercises. For everything else, she urges everyone to keep moving. I quite like how she explains movements for exercising at home. She's clear and concise.