You know the saying, “The best time to plant a tree was twenty years ago; the second best time is now.” I really wish I had taken menopause more seriously, in the years leading up to, and when I was going through it. I never had hot flashes or mood swings, or any other symptoms. All that happened is that I gradually stopped having my periods, and who would complain about that? I used to joke that menopause was the best thing that ever happened to me.
Yes, of course it was- except for those PLUMMETING ESTROGEN LEVELS. In Next Level, Stacy Sims explains that estrogen promotes muscle growth and strength, regulates inflammation, controls body temperature, and is critical for maintaining bone density, among other important functions.
She says we need to change up our training to make up for the loss of estrogen we experience after menopause- and she specifies that “The typical one-dimensional stress that you put on your bones by running and lifting isn’t going to cut it.”
ACK!
Now I think that a number of problems I’m having (the most obvious being a loss of bone density) are caused by menopause. If I could go back, I would have started doing these thing in my 40s. But now I’m 56 and ready to plant that tree!
The book covers supplements, nutrition, hormone therapy, sleep, but the main focus is exercise. There are three key components of training post-menopause- and they may not be what you think.
First up… running. Sims is all for running, but says that it’s important to incorporate high-intensity sprint interval sessions into your training. When you do SIT (sprint interval training) your body pumps out human growth hormone and testosterone, which increases lean muscle. SIT also decreases cortisol, and less cortisol means less stimulus for putting on body fat. SIT also triggers an anti-inflammatory response. Long endurance exercise can actually increase cortisol, so it needs to be balanced with short, strong high-intensity training.
Of course, it doesn’t have to be running. Sims says it may be easier to incorporate sprints on a bike, or even kettlebell workouts. She gives several examples, including tabatas and hill repeats.
Next up- strength training. Sims says “If you do nothing else, do this: lift heavy sh*t!” She says light lifting and even moderate lifting- in the 10-12 repetition range (which is what I’ve been doing)- aren’t effective enough. Heavy lifting- six reps or less with as much weight as possible- will replace the muscle and strength building stimulus that you lose as estrogen declines. Again, she explains how to do it safely and gives a warmup routine, as well as examples of “heavy lifting staples”- squats, deadlifts, and bench press.
Those first two I was vaguely aware of- I’ve definitely heard the hype around HIIT and knew that there were reasons for heavy lifting- but the third was new to me.
Plyometrics! Okay, plyometrics aren’t new. But I didn’t know that (according to Sims) they’re essential for keeping your bones and muscles strong. What’s fascinating to me is that plyometrics actually trigger epigenetic changes. That means when you jump, hop, or bound, certain genes are turned on that stimulate cells to improve power and the composition of the muscle. Studies have also shown that jumping just 10 to 20 times a day significantly improved bone density in the hips. And no- running isn’t as effective (boo!) It’s too similar to the normal stress of walking. Jumping in different directions sends messages to the bones that they need to remodel to get stronger and handle the stress.
So obviously, tomorrow I’ll be sprinting, followed by 20 minutes of plyometrics, and then doing a heavy lifting session. JUST KIDDING- I would probably end up in the hospital. But I will be transitioning into these activities SLOWLY. After reading this book, I understand how important these activities are, and I definitely need some help.
If you’re in your 40s I would beg you to get this book and start preparing yourself. If you’re post-menopausal like me, it’s not too late! Please check out this book- we’ll get strong together.
I’m joining My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida for their Fit Five Friday linkup- thanks ladies!
Do you do heavy lifting or plyometrics?
If you’re post-menopausal, have you experienced bone or muscle loss, or weight gain?
23 Responses
As you mentioned, I didn’t experience many menopause symptoms maybe some sleep issues (but I’ve always had sleep issues).
Now I am way past menopause… And I actually started running AFTER menopause..
As far as sprinting it’s through the finish line (or maybe during a 5k), LOL
I have zero plans to lift or work out (unless I join a gym this winter.)
I don’t weigh myself but I know things have shifted around (hello menopot) and there’s sagging skin instead of muscle (oh maybe I should work out lol).
I can still run and feel healthy so I’ll leave at that.
If I were you I wouldn’t change anything either! You’re running as much as you want, you feel good and are enjoying yourself. If I could say all those things I probably wouldn’t even have read this book. Well, that and the decreased bone density, which is a little alarming. Like I said, I need some help.
I have this book and I’ve been procrastinating on diving in & reading. I’ve gotten through the first few chapters, but I should probably reread those before I continue on further. I do some heavy lifting, but not as much as I should . It’s b.o.r.i.n.g to me (bad excuse). I do like plyo workouts & HIIT; I get a good dose of those via my stairway.
If you’re doing plyos and HIIT you’re probably doing pretty well. I find weightlifting boring in general- I don’t think heavy lifting will be any more or less boring than what I’ve been doing!
She does give some great info on exercise and nutrition. I am all for sprint training and it definitely helped my run performance as well. Lifting heavy has also made a big difference for me. Could I go heavier? Probably. Plyo work is one area I have not added in. Used to do it in my younger years. Good stuff!
Yes, it really is good stuff. I’ve been avoiding plyos because of my “difficult” foot, but I’m going to cautiously add them back in.
I don’t do anything aside from walking (daily) and running (much less than daily) right now. Sigh. Even though I am a long way from menopause…I should up my A-game and soon.
Maybe a goal for 2023?
I lack motivation to jazz up my workout routine but really do want (or think/know I SHOULD) to incorporate some heavy lifting. Honestly, I think the only way I would do this consistently is if I join a gym and the options locally are quasi-limited + expensive.
Yes, that is a problem- I’m going to have to get back to the gym (not really excited about that, to be honest.) Yes, you’re young enough that you don’t have to worry about this yet. But it’s good to have in the back of your mind, maybe as an eventual goal.
This is just so stressful. I feel like I’m doing all I can to just exercise, let alone have to prescribed types of exercise! I actually think it’s just this type of thing that keeps people away from exercise – they’ll think they’re doing it “wrong.” It’s kind of dispiriting, which is why I don’t read a lot of books on fitness. *sigh* I definitely do some plyo (even jumping jacks in a warm-up might count), but I don’t really lift heavy weights because I worry about injury. I do a fair amount of tabata, so I’m probably okay on that.
Well, you’re younger and don’t have to worry about this yet. I think if you do tabata and plyometrics, you might be able to get by without the heavy lifting.
I started Sims’ book but need to get back to it — thanks for the reminder!
I do like HIIT work and while I like strength training I’m sure I could probably up the weight a bit (this is where I miss going to a gym with a bigger range of weights!). I’ve never enjoyed plyo and can’t see embracing it now… but never say never, right?
Yes, get back to the book! I’m making it my mission to make sure everyone has all this information. About the plyos- I think a little goes a long way, so maybe you could try them again… at some point.
This is interesting, Jenny! I am just finishing up a post about strength training! My doctor says I am at a high risk to develop osteoporosis, so I have – as you know – been incorporating strength training. I don’t know if I could do a 6-rep set, to be honest. I am more at like 8-10. I avoid plyometrics but maybe I should start! I do a lot of interval training so at least I have that!
Oh, I’ll be looking forward to that post. I’m definitely interested to hear what other people are doing. We will figure this out!
I agree with you–I wish I had paid better attention to my bone health when I was younger, like teenage and 20-something younger. That’s when you really build bone. But heredity has a big part in osteoporosis as well as bone structure and the odds are stacked against me with that. So we just can do what we can do. I did learn that you lose the most bone density in the first 5 years after menopause–so I’m hoping that plays out for me.
Great review! Do you subscribe to her newsletter, Feisty Menopause? It’s really helpful. They also have a podcast.
WHAT! No, I didn’t know she had a podcast or a newsletter!!! I’ll check those out, thanks!
Thanks for the recommendation – I might read this right in time LOL (I have read her other book and thought it was enlightening!). The more you know!
If you liked her other book, you will be happy to move on to this one when the time comes.
Thank you for this post! I am 41.5 so I should and will get this book. Like Nicole, I’m at high risk for osteoporosis so I need to be careful about bone density. Plus I have been on steroids so much in my life to control my RA and that is bad for bone density. My mom has osteopenia, which has probably progressed to osteoporosis at this point. I should ask her. My OB has strongly emphasized that I need to do strength training so I have done more of that in the last couple of years. I’m not great at lifting heavy and need to get some more weights (which, OMG, they are so expensive!!). But the beach body workouts I do tend to have a lot of HIIT and plyometric components so at least I’m doing 2/3 things! I just need to suck it up and buy some heavier weights. Oh, and then find time to actually workout which has been a struggle lately between me and the kids being sick and going into the office blah blah blah. But I need to get back on track. October has been pathetically bad!!
Yes, you hit on a good point- it’s not like it’s easy and convenient to lift heavier weights. I need to get 20 lb dumbbells but yes, they’re expensive! At this point I’m thinking I just need to start going back to the gym (because even 20 lbs would be too light eventually.) But that’s a whole other issue. Anyway, I think you’re doing well- you’re 41.5 and doing 2/3 of these- if you add in heavy lifting at some point over the next ten years you’ll be nailing it.
It sounds like I need to get my hands on this book!
I think you’re still young enough not to have to worry about it… but it’s something for you to keep in the back of your mind.