But… it’s not all doom and gloom. With HRT, a stellar diet, and a serious cortisol reset (yep, I’m that person and it’s an ongoing thing, pills and all), I started to get my sparkle back. The sweaty nights are mostly gone, my hair is semi-behaving, I dropped 10kg, and my heart is now playing a much calmer beat. Progress!
That said, the drop in estrogen really messed with my muscle mass. Injuries take longer to heal, and everything just feels a bit… slower. That, my friends, is the beginning of sarcopenia — the not-so-fun condition where your muscles shrink and weaken over time. It’s linked to hormonal chaos, inflammation, fat sneaking into your muscles, and your cells’ energy factories (mitochondria) not pulling their weight.
But fear not! Your body does come with a secret weapon: muscle satellite cells. Think of them as tiny construction workers who jump into action when you work out or get a bit sore, helping to rebuild and repair those tired muscles.
Here’s the deal: with menopause comes a cocktail of changes — less estrogen, more belly fat, weaker bones, and fading muscle mass. This delightful mix can lead to something called sarcopenic obesity — too much fat, too little muscle, and a real knock to your health and energy.
So I made it my mission to do something about it. I’m dipping my toes into strength training — and wow, what a difference! I can feel my muscles coming back to life, and honestly… I’m loving it. It definitely comes with a heavy dose of commitment, shaky arms, and sore bits and pieces.
I can’t always control my hormones (even with HRT and the best meal plan in the world), but I can control how I move my body, and I love having control! I started boxing, I lift weights and do power lifting, and I still roll out the mat for Pilates. It’s all about balance — and it feels good to have something in my day that I get to steer.
And guess what? Strength training doesn’t have to be scary or sweaty in a gym full of grunters.
Fun ways to get stronger include:
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Climbing stairs like a queen 👑
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Conquering hills on foot like a hiking ninja
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Channeling your inner yoga goddess with Pilates
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Pedaling like you’re chasing a coffee cart ☕🚲
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Busting out a quick HIIT session
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Doing bodyweight moves — squats, push-ups, lunges, oh my!
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Stretching it out with resistance bands
You can also lift dumbbells or kettlebells — or keep it delightfully practical by carrying your grocery bags like a champ or standing up from a chair without using your hands (yep, that counts!).
Bottom line: You don’t have to be a gym rat to get strong. Life is full of sneaky strength-building moments — and they’re yours for the taking 💪.
One study showed that women who exercise regularly can actually lower their risk of getting osteoporosis after menopause. That’s right — staying active helps keep those bones tough!
And if osteoporosis has already shown up at your door? Don’t panic. Another study found that women who lifted weights just twice a week had stronger bones and muscles than those who skipped the strength sessions.
The UK government says: get moving for at least 150 minutes a week — and don’t forget to throw in 2 strength sessions for good measure!
The best part? You can totally mix it up! Dance, walk, cycle, swim, lift, squat, stretch — whatever gets your heart pumping and muscles working. Cardio + strength = the dream team for a healthier, stronger you!
So go ahead — grab those weights, hit the mat, or dance around with your resistance bands. Your bones and muscles are cheering you on! 🎉
Menopause may crash the party uninvited, and life loves to throw us curveballs, but we can take the reins — one strong, empowered move at a time.
