Sunday funday
Hormones Overhaul — And Your Body Is Feeling It
As estrogen begins to decline during perimenopause and menopause, women often notice unwanted changes: slower metabolism, weight gain around the middle, reduced muscle strength, and even rising cholesterol. These shifts don’t just impact appearance—they can affect heart, bone, and metabolic health(Wittbrodt, 2025)
A Simple Power Move: Lift Weights
Experts have pinpointed strength training—lifting weights or putting your muscles under controlled resistance—as arguably the most powerful behavior women can adopt in midlife. According to Dr. Kathleen Jordan of Midi Health, it’s the single most important activity for combating hormone-driven changes (Ho, 2025).
Instead of endless cardio, the goal is progressive strength training, meaning you gradually increase weight, reps, or sets. This approach helps preserve muscle, support bones, lower cholesterol, and even reduce hot flashes(Ho, 2025).
Why It’s a Game-Changer
| Benefit | Why It Works |
|---|---|
| Muscle & Bone Health | Estrogen loss accelerates muscle and bone decline—strength training reverses it. |
| Metabolism & Weight Control | More muscle equals higher calorie burn, even at rest. |
| Cardiovascular & Metabolic Health | Strength workouts help regulate blood sugar and improve cholesterol (Cassano & Sanfins, 2025). |
| Menopause Symptom Relief | May even reduce the frequency of hot flashes. |
How to Start (Without Overwhelm)
You don’t need a gym membership or a fancy trainer. Here’s how to begin:
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Two to three sessions per week of weight-bearing or resistance exercises (body weight, dumbbells, bands).
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Keep challenging yourself—lift heavier, do more reps, or slow things down for intensity.
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Combine with a diet rich in protein and fiber to support recovery and maintain muscle.
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Check in with your doctor—bone density scans or cholesterol tests may help tailor your approach.
SundayFunday Takeaway
If you’re navigating perimenopause or menopause, strength training isn’t just a workout—it’s your secret superpower. It helps you stay strong, lean, and mentally grounded in the face of hormone changes. The barbell isn’t just lifting weights—it’s lifting your health.
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