Feeling like your body's playing by new rules?
You're not alone! As a Certified Personal Trainer and Perimenopause Fitness Coach, I'm here to reveal why picking up those weights might be exactly what your changing body needs.
Let's break down what happens hormonally when you strength train consistently through your perimenopausal journey. Keep reading to learn the week by week benefits over an 8 week period of time.
Just think where you could be 2 months from today?
**Week 1-2: Laying the Foundation**
During your first two weeks of consistent strength training, your body starts responding on a hormonal level.
You'll experience:
- An immediate boost in Growth Hormone production, which helps maintain lean muscle mass when your estrogen is fluctuating
- Enhanced insulin sensitivity, helping to combat the increased insulin resistance common in perimenopause
- A natural increase in endorphins, helping to stabilize mood swings and reduce hot flash intensity
**Week 3-4: Hormonal Adaptation Phase**
By now, your body is adapting to your new routine, and the benefits are amplifying:
- Increased testosterone production (don't worry - not enough to masculinize!), which helps maintain bone density when estrogen starts declining
- Improved cortisol regulation, helping to reduce that stubborn belly fat that often appears during perimenopause
- Enhanced production of DHEA, your "youth hormone" that naturally decreases during this transition
**Week 5-6: The Metabolic Sweet Spot**
This is when the magic really starts happening:
- Your resting metabolic rate increases, helping to counter the natural metabolic slowdown of perimenopause
- Growth hormone production reaches optimal levels, supporting fat burning and muscle maintenance
- Improved thyroid function, helping to regulate your changing metabolism
**Week 7-8: Hormonal Harmony**
Two months in, your body is experiencing significant positive changes:
- Balanced cortisol patterns, helping you sleep better despite hormonal fluctuations
- Increased production of brain-derived neurotrophic factor (BDNF), supporting mental clarity and reducing brain fog
- Improved leptin sensitivity, helping to regulate appetite and reduce perimenopausal food cravings
**Long-Term Benefits (8+ Weeks)**
Consistent strength training becomes your secret weapon against perimenopausal symptoms:
- Maintained bone density when estrogen naturally decreases
- Improved insulin sensitivity, helping prevent menopausal weight gain
- Enhanced production of anti-inflammatory compounds, reducing joint pain and discomfort
- Stabilized mood through improved neurotransmitter function
- Better stress hormone regulation, reducing anxiety and mood swings
**Making It Work For You**
Remember, strength training during perimenopause isn't about lifting the heaviest weights or pushing yourself to exhaustion. It's about:
- Consistent, progressive training
- Proper form and technique
- Adequate recovery between sessions
- Listening to your body's changing needs
- Adjusting intensity based on your energy levels
The key is starting where you are and progressing at your own pace. Your perimenopausal body will thank you with:
- Better sleep quality
- Increased energy levels
- Improved mood stability
- Enhanced body composition
- Stronger bones and muscles
- Reduced hot flash intensity
Ready to experience these benefits for yourself?
Whether you're new to strength training or looking to adapt your current routine to your changing hormones, I'm here to help.
Through my personalized training programs, online coaching, and Wellness Vault | Julie Hodge Fitness membership, we can create a strength training approach that works with your body, not against it.
Remember:
Perimenopause isn't about fighting your body's changes - it's about working with them.
Strength training is one of your most powerful tools in this journey, and it's never too late to start!
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Want to learn more about how strength training can support your perimenopausal journey? Reach out for a consultation, and let's design a program that works for your unique needs.
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