As a personal development and menopause coach, I am passionate about helping women navigate the challenges and changes that come with perimenopause and menopause. Today, I want to talk about a topic that has had a profound impact on my own journey: weight-bearing exercise. Specifically, I want to share with you the importance of incorporating weight-bearing exercise into your routine during this transformative stage of life.

My Personal Experience

For over 5 years, I have been attending an amazing local gym called Barrie Mark Personal Training. This place has become my sanctuary, my source of strength, and my community of support. The trainers at BMPT have guided me through my fitness journey and along the way I’ve learned the tools and knowledge to navigate the unique challenges that perimenopause and menopause bring.

The Benefits of Weight-Bearing Exercise

Weight-bearing exercise refers to any activity that requires your muscles and bones to work against gravity. It’s not just weight lifting! It includes activities such as walking, jogging, dancing, and even yoga. Engaging in weight-bearing exercise during perimenopause and menopause offers a multitude of benefits that can positively impact your overall well-being.

Maintaining Bone Density: As women age, the risk of osteoporosis and bone loss increases. Weight-bearing exercise helps stimulate bone growth and maintain bone density, reducing the risk of fractures and osteoporosis.

Improving Muscle Strength: Hormonal changes during perimenopause and menopause can lead to muscle loss and decreased strength. Weight-bearing exercise helps build and maintain muscle mass, improving strength, balance, and overall physical function.

Managing Weight Fluctuations: Many women experience weight fluctuations during perimenopause and menopause. Regular weight-bearing exercise can help manage weight by increasing calorie expenditure, boosting metabolism, and promoting fat loss.

Enhancing Mood and Mental Well-being: Exercise has been shown to release endorphins, which are natural mood boosters. Engaging in weight-bearing exercise can help alleviate symptoms of anxiety, depression, and mood swings commonly experienced during perimenopause and menopause.

The Unique Features of the Right Kind of Gym

One of the reasons I am particularly excited about weight-bearing exercise at BMPT is the unique features and benefits it offers for women in perimenopause and menopause. The supportive community at BMPT creates a safe and empowering environment where women can come together, share their experiences, and support one another through this transformative stage of life. 

The knowledgeable trainers at BMPT understand the specific needs and challenges that women face. They provide tailored programs and modifications to ensure that each woman's fitness journey is personalised and effective. And, by the way, they do this for every member of the gym too, not just the women!

Going into a gym that isn’t just row after row of cardio equipment can seem a little daunting; so finding the right gym is really important. I think that when you’re looking for a gym that’s going to offer you a programme that is specific to your needs, you need to ask yourself a couple of questions:

1.     What is the staff to member ratio of the gym? The smaller the gym, the more personalised the training is likely to be

2.     What size are the classes? A bit like thequestion above, but this time we’re specifically thinking about the time when you are working with a trainer. How many other members are they also trying to coach. I’ve been the person at the back of a class, a zillion years ago, getting it all wrong, lacking the co-ordination for a step class, and all I could see was myself in that bloody great mirror, doing it all wrong – yet no-one was correcting me, there were 30 of us in that studio – the trainer probably couldn’t even see me!

3.     Do the trainers at the gym you are considering regularly invest in their own personal development? Guess what … if the gym doesn’t invest in, and value its staff, it’s pretty unlikely to value you!

4.     When you walk in the door, are there other people like you? One of the biggest issues that we women have is feeling like we’re being looked at and judged. It’s one of the main reasons that woman stop going to high street gyms. That, and the fact that they may not see results – like, ever!

5.     Will the gym you’re thinking of offer you a trial period, to see if it’s really going to work for YOU, not them?

Incorporating Weight-Bearing Exercise into Your Routine

Now that we understand the importance of weight-bearing exercise during perimenopause and menopause, let's explore some practical tips for incorporating it into your daily routine:

Start with small steps: Begin by incorporating short bouts of weight-bearing exercise into your day, such as taking a brisk walk during your lunch break or doing bodyweight exercises at home.

Find activities you enjoy: Choose activities that you genuinely enjoy, as this will increase your motivation and consistency. Whether it's dancing, hiking, or joining a yoga class, find something that brings you joy.

Seek professional guidance: Consider working with a qualified trainer or coach who specialises in personalising your health and fitness journey.They can provide specific guidance, support, and modifications based on your specific needs.

Prioritise self-care: Remember to listen to your body and prioritise self-care. Rest and recovery are just as important as exercise, so make sure to give yourself time to recharge and rejuvenate.

 Incorporating weight-bearing exercise into your routine during perimenopause and menopause can have a profound impact on your physical and mental well-being. My personal journey at BMPT has shown me the transformative power of weight-bearing exercise and the incredible benefits it offers.

I encourage you to explore the possibilities, find activities that bring you joy, and embrace the strength and vitality that weight-bearing exercise can bring to your life.