A woman's body may undergo several changes after menopause. Since women often experience a loss of muscle mass and an increase in abdominal fat after menopause, you may find it harder to keep excess pounds at bay. However, by monitoring your diet and doing exercises like lifting weights, you can help rebuild your muscle mass and ward off extra fat -- not to mention improve your stamina, general energy level and mood. Strength-training exercises also keep your bones strong, reducing your chances of developing diseases like osteoporosis.
Step 1
Talk to your physician before you begin a new workout routine or make any changes to your current one. Tell her about any health problems you experience or medications you are on, and follow any restrictions or limitations she places on your exercise regimen.
Step 2
Lift weights two to three times a week if you are healthy and fit enough to do so, or work your way up to this number if need be. Choose from lifting free weights, using a weight machine at your gym or working with resistance bands, all of which will tone and build your muscles. Select a weight or resistance level that is high enough to fatigue your muscles after 12 repetitions of an exercise, and increase to a heavier weight once you can easily complete these repetitions.
Step 3
Do exercises that work each of your major muscle groups, like your legs, chest and back. These include weighted squats and lunges, chest flyes and bent-over rows. Also do abdominal-strengthening exercises like weighted crunches, which will help flatten your midsection. Perform two to three sets of each exercise per session, making sure to rest between sets and not work out the same muscles two days in a row.
Step 4
Perform weight-bearing cardio exercises at a moderate pace, aiming to get at least 30 minutes of aerobic activity into each day. Weight-bearing cardio includes things like jogging, dancing and playing tennis -- or any activity that puts stress or pressure on your bones, which strengthens them and helps prevent the loss of bone mass that comes with age. Regular cardio workouts will also get rid of extra fat and increase your endurance level, helping you perform better in your weightlifting sessions.
Step 5
Switch up your weightlifting exercises once you start getting bored or feel as though your body has become accustomed to them, and you stop seeing results. Try new exercises, change the number of sets or repetitions or rearrange the order of your workout. Also consider taking a weightlifting or Pilates class for a new challenge.
Tips and Warnings
- Ask your doctor about altering your diet if you want to lose weight, since no amount of exercise will help you drop pounds if you are consuming more than you burn off.
References
- Bodybuilding.com; Women: Weight Train and Burn More Fat; BuffMother
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Exercise for Your Bone Health; Jan. 2009
- MayoClinic.com; Fitness Tips for Menopause: Why Fitness Counts; Mayo Clinic Staff; Feb. 2011
- MayoClinic.com; Menopause Weight Gain: Stop the Middle Age Spread; Mayo Clinic Staff; September 2010
