Great piece! I can say anecdotally as a menopausal woman that LOA pushing me to challenge the weight I use and working one side at a time has made a great difference in my sense of health. I am stronger, am getting stronger, and I recover (for example, from hours of weeding) more quickly. I haven’t had a bone density scan yet — I’m working to hopefully have a great one in a few years. Thank you for all your research!
1 rep max is the heaviest weight you can do a movement 1 time. For example, if the max you can squat is 100 lbs, that’s your 1 Rep Max. If you’re working at 80% of your 1 Rep Max then you’re squatting 80 pounds. Check out my post after this- I talk about this concept!
As a postmenopausal woman with osteopenia and a medical condition that makes it nearly impossible to lift at >80% 1RM , I appreciate your thorough , evidence-based recommendations. I have been doing moderate intensity weight training 3-4 days a week in addition to walking my dogs (4-6 miles) 3-4 x a week (1-2 miles with a 15 lb weighted vest twice a week). I haven’t yet had my follow up DEXA but am hopeful my BMD has increased. I think the most important point you make in your work is that we have to find activity that we both enjoy and won’t injure ourselves by doing (good bye, Cross Fit!).
YES!!! Exactly. I feel like that part is so often overlooked but it’s truly critical. If you’re constantly getting injured (or you just don’t enjoy it) it’ll be impossible to be consistent. Hope your follow up scan goes well!!
What if I am not supposed to push and pull with power or jump? My doctor tells me not to carry more than 5kilos and not to strain myself by holding my breath? Can resistance training done with lightweight dumbbells or fitness ropes still build muscle for a menopausal woman? Thank you!
It’s less about the number on the dumbbell and more about the challenging you’re presenting to your body. There are plenty of movements they I perform where I can achieve muscle failure with only using 5 pounds. Additionally, I don’t hold my breath but rather cue breathing throughout my classes. I’d question your doctor for the reason behind these statements because there are plenty of ways to lift weights and build strength without putting excessive stress on your joints. You should read my other article titled: Is Lifting Heavy Relative? - it’ll explain that more. And you can also do it with low impact too. So lots of ways to challenge yourself and stay strong as you age!
Nice work! I appreciate all your research!
I'm so glad you enjoyed it! Thank you so much for reading!
Great piece! I can say anecdotally as a menopausal woman that LOA pushing me to challenge the weight I use and working one side at a time has made a great difference in my sense of health. I am stronger, am getting stronger, and I recover (for example, from hours of weeding) more quickly. I haven’t had a bone density scan yet — I’m working to hopefully have a great one in a few years. Thank you for all your research!
I love that, Jennifer!! Thank you so much for sharing. And that's what "longevity-focused fitness" is all about- exercising so you can do MORE life!!
Super interesting, thanks Lauren! I was surprised by this "muscles protect bone" thing, never heard of it before.
yes! The body is so amazing and complex. It's cool to think of muscle as an endocrine organ too!
What does percent of 1 rep max mean?
1 rep max is the heaviest weight you can do a movement 1 time. For example, if the max you can squat is 100 lbs, that’s your 1 Rep Max. If you’re working at 80% of your 1 Rep Max then you’re squatting 80 pounds. Check out my post after this- I talk about this concept!
As a postmenopausal woman with osteopenia and a medical condition that makes it nearly impossible to lift at >80% 1RM , I appreciate your thorough , evidence-based recommendations. I have been doing moderate intensity weight training 3-4 days a week in addition to walking my dogs (4-6 miles) 3-4 x a week (1-2 miles with a 15 lb weighted vest twice a week). I haven’t yet had my follow up DEXA but am hopeful my BMD has increased. I think the most important point you make in your work is that we have to find activity that we both enjoy and won’t injure ourselves by doing (good bye, Cross Fit!).
YES!!! Exactly. I feel like that part is so often overlooked but it’s truly critical. If you’re constantly getting injured (or you just don’t enjoy it) it’ll be impossible to be consistent. Hope your follow up scan goes well!!
Thanks for this well-researched article.
What if I am not supposed to push and pull with power or jump? My doctor tells me not to carry more than 5kilos and not to strain myself by holding my breath? Can resistance training done with lightweight dumbbells or fitness ropes still build muscle for a menopausal woman? Thank you!
It’s less about the number on the dumbbell and more about the challenging you’re presenting to your body. There are plenty of movements they I perform where I can achieve muscle failure with only using 5 pounds. Additionally, I don’t hold my breath but rather cue breathing throughout my classes. I’d question your doctor for the reason behind these statements because there are plenty of ways to lift weights and build strength without putting excessive stress on your joints. You should read my other article titled: Is Lifting Heavy Relative? - it’ll explain that more. And you can also do it with low impact too. So lots of ways to challenge yourself and stay strong as you age!
Thank you for your thoughtful answer. I will read it. 🙏
Great article! Thank you
Thank you for taking the time to read it!!