Stronger for Longer: Why Strength Training Matters for Women After Menopause
Build strength, support longevity, and embrace movement at every age.
I recently read an article about building muscle after menopause, and it confirmed what I have believed and practiced for years: strength training is essential for healthy aging.
Whenever I go to the YMCA, I feel inspired by women in their 70s and 80s who make fitness a regular part of their lives. Seeing them lift weights, join activities, and connect with others shows me that age doesn't limit strength and vitality.
What's especially wonderful is how many ways we have to stay active in our community.
Why Strength Matters After Menopause
As women get older, especially after menopause, lower estrogen levels and aging can lead to muscle loss.
Strong muscles support balance, mobility, bone health, metabolism, and independence. It lets us keep doing what we love, like travelling, gardening, playing with grandchildren, or just enjoying an active life.
I notice the same dedication in my fellow yogis. Some go to the Lunenburg County Lifestyle Centre (LCLC), others prefer the YMCA, and some go to 902. Many combine yoga with walking, weights, and other activities.
We may use different facilities and have different approaches, but we all share a commitment to wellness.
Strength Training Takes Many Forms
Strength training doesn't have to mean lifting heavy weights at the gym. Resistance bands, bodyweight exercises, squats, planks, and strength-building yoga poses can all help maintain muscle.
In my yoga classes, I include planks, reverse planks, Warrior poses, and balance postures. Along with walking and weight lifting, these activities help my physical and emotional well-being.
The World Health Organization suggests doing muscle-strengthening activities at least twice a week. The most important things are being consistent, challenging our muscles in the right way, and building strength over time.
Living Stronger, Living Fully
Living with stage IV breast cancer has made me appreciate movement and what my body can still do even more.
With support from my health-care team, I continue to lift weights, practise and teach yoga, walk, and live an active lifestyle.
For me, strength training isn't about how I look. It's about keeping my ability to travel, spend time with family, stay independent, and live life to the fullest.
Of course, everyone's health situation is different, so exercise should match our abilities and follow any medical advice we need.
I often say, "Self-care is the new Health Care." Strength training is one important way we can take care of ourselves.
Whether you're a young mother regaining strength, a woman going through menopause, or someone in your 80s staying independent, movement can support your health and well-being.
Beyond physical strength, our gyms, recreation centers, and yoga communities also offer connection, encouragement, and a sense of belonging.
Healthy aging isn't just about adding years to our lives. It's about living those years with strength, purpose, connection, and joy.
Take one step forward. Every step counts.
Betty Jean Aucoin
Author of RISE: Living Life Over Cancer
Yoga Instructor | Speaker | Cancer Thriver
Further Reading
How to Build Muscle After 50 During Menopause:
World Health Organization: Physical Activity: https://www.who.int/initiatives/behealthy/physical-activity/
Comments