If you are a woman and over the age of 40 you may already be showing signs of menopause.
If you are in peri-menopause, menopause or post menopause this workout is for you.
There is a lot of new data on how to strength train as a woman in peri/menopause/and post menopause and I’m here to help you understand it and show you new workouts so you can thrive during this time in your life, rather just survive.
Myth #1-Woman over 40 should avoid strength training-NOT TRUE
Your body is losing estrogen in peri-menopause-(and post menopause, estrogen is gone)!
We need to do something counterintuitive, we need to LIFT HEAVY S%$T. Estrogen is a hormone and one that regulates a lot of systems in the body, with that hormone dissipating our muscle contraction isn’t as strong as it used to be. Thus, we start losing muscle mass. Why is that bad? Muscle is the blood sugar mop of the body. Muscle helps regulate metabolism. Stimulates your tendons increasing overall stability. Muscles also help reduce fat.
You don’t need to lift heavy S%$T everyday, twice a week will produce the results you need to forge forward in life with success and give you a better quality of life after menopause.
I’m 57 years old menopause has been trying to kick my booty for over a year and researching and studying how to combat it and train differently has saved me. Once a week I lift heavy it wasn’t easy at first but now I see the results and I feel the benefits. The workout isn’t design to crush you it is designed to make you strong.
Your workout is comprised of some body weight exercises (to signal the muscles what’s to come), and then 3 sets of 5-8 reps MAX. That means the weight you use during the exercises should be HEAVY enough to do 5-8 reps with perfect form. If you are able to do 10-12 reps you aren’t using heavy enough weight. The exercise are more compound exercise to help with the extra load across multiple muscle groups so you aren’t over stressing the joints.
Patients is your new best friend. This type of training may take a few months to build up to but be patient your body will thank you.
Here we go give this workout a try. First just do a quick 4 minute warm up with some easy 30 second stretches. You are ready to begin.
3 Sets of all 9 exercises. Remember your weight needs to be heavy enough to barely get 5-8 reps out. If you can easy do 5-8 reps you have to go up in weight. If you are unsure of any of the workout make to either send me an email or get yourself a trainer who understands the mechanics of training heavy for menopause.
The Workout:
🌟Push-Ups (on the backs of your knees) x10-12 reps (3 sets)
🌟Chest Press x5-8 reps (3 sets) going up in weight if not heavy enough
🌟Wide Arm Push-Ups (on the backs of your knees) x10-12 reps (3 sets)
🌟Standing Rear Delt (Shoulder) x5-8 reps (3 sets) going up in weight if not heavy enough
🌟Hammer Bicep Curl x5-8 reps (3 sets) going up in weight if not heavy enough
🌟Tricep Kick-back x5-8 reps (3 sets) going up in weight if not heavy enough
🌟Racked Sumo Squat x5-8 reps (3 sets) going up in weight if not heavy enough
🌟Staggered Lunges (suitcase hold) x5-8 reps (3 sets) going up in weight if not heavy enough
🌟Box Jump-Step Down x10-15r reps (3 sets)
Strength training is so vital especially when your estrogen levels start going down, it can hep bone density, metabolic health, and promote over-all well-being empowering you to hit new levels of greatness.
Enjoy!! Let us know how it goes email me at elizabeth@thehouseofobrien.com with any questions.
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