Empower Your Routine Incorporate Weightlifting Today!

Hello! I know it’s been a long time, a lot has happened (or not happened), it’s been a difficult year, right? The completion of the launch of my company plunged me into despair, especially at the beginning of 2021. I checked the days when I can train clients again, this moment is very soon and I’m excited!

Since March of last year, I’ve been reading and listening to a lot of different podcasts, mainly about how women are so different from men in terms of fitness, as Dr. Stacy Sims says: “WOMEN ARE NOT LITTLE MEN!”. The obvious differences between the genders are muscle mass, weight, leg length, strength and speed; but there are many others, such as the way the bodies change every week in conjunction with their monthly cycle, and also during perimenopause and menopause. I listened to the podcast Hit Play Not Pause (you can find it on Spotify), they have very good interviews with female athletes who have overcome the obstacles that the weather throws at them. I find this quite inspiring, because for me I am at this age when training is sometimes more difficult than it was a few years ago and my recovery is sometimes slower.

I’m really a big advocate of strength training for women, for me I think it’s even more important than cardio. Far too many women think that cardio is the only form of fitness that they should practice. You are so wrong, weightlifting in parallel with cardio improves body fitness, strength, and most importantly (for me) your mental health. Women over the age of 35 should really start thinking about how to start adding resistance exercises to their programs. It will not only help you change the shape of your body, it will help you build muscle mass, it will burn calories, your self-esteem will improve – it really will be!! You will feel stronger, have more energy and sleep better. If you are running, strength training will help you reduce your joint health-issue by strengthening the muscles around you.

Women in perimenopause and menopause will benefit from lifting heavy loads, instead of lifting the normal 3 sets of 8 to 12 repetitions (hypertrophy), with heavy loads, they will do 3 to 5 repetitions with a longer rest (Obviously, this type of lifting requires a good form, so the advice of a personal trainer is recommended) Strength training 2 to 3 times a week will help improve the way your body manages glucose control and insulin sensitivity, it also helps Metabolic rate, this leads to a better hormonal environment in the body. During the perimenopausal and menopausal period, the production of hormones, including estrogen in the ovaries, decreases, and fat cells and adrenal glands begin to increase the production of gender hormones. This can lead to a loss of muscle and bone mass, and if you are inactive, it can lead to weight gain. The good news is that building muscle mass and strength through resistance training has played an important role in improving these issues related to this period of women’s lives.

The best way to improve things is to start tracking your menstrual cycle, look at the patterns for 2-3 months, you will see your good days and the days when you do not feel too good. If your cycle has stopped, you can still get great tips on how to make your workouts more effective. Dr. Stacy Sims has excellent tips and theories about what women should do throughout their training life. if you are interested, take a look at his website – www.drstacysims.com She also has a great book titled ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology.

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