Estrogen production begins to decline during perimenopause, which is the time leading up to the cessation of menstrual periods, and in the first year after menopause. Menopause induces a decrease in muscle mass and muscle function. A rat study published in the August 11, 2009, issue of "Applied Physiology and Nutrition Metabolism" shows that resistance training preserves skeletal muscle when estrogen levels decrease.
Bodybuilding and Women
The body's strength and muscle bulk from weight training varies by individual. According to the University of Indiana Health Center, weight training may improve a person's body image and self-confidence from toning the muscles and improving strength and endurance. Weight training performed two to three times per week should be separated by a day off to allow muscles to recover. A workout should include all major muscle groups. Consult with a fitness professional to design an appropriate weight-training regimen.
Perimenopause and Estrogens
Estrogen levels decrease at menopause as hormone release by the ovaries slows down and ceases. A 2010 study by Drs. Peter Tiidus and Deborah Enns of the Wilfrid Laurier University department of kinesiology notes that when estrogen levels are highest during the reproductive cycle, women experience a significant increase in muscle strength and force generation. Lower levels of estrogen circulating in the blood with menopause lead to hot flashes, night sweats, weight gain and loss of muscle bulk and function.
Hormone Replacement Therapy
Hormone replacement therapy provides estrogens to reduce muscle damage and promote muscle cell repair. In a study published in the October 2007 issue of "Obstetrics and Gynecology," researchers compared menopausal women with pre-menopausal women of the same age and discovered reduced exercise tolerance and peak oxygen consumption in the menopausal group. The study concluded that three months of hormone replacement therapy improves exercise capacity.
Preventing Muscle Wasting
Muscle loss associated with age and menopause may be prevented by weight training. According to Chantal Vella and Dr. Len Kravitz from the University of New Mexico, the rate of formation of muscle protein increased significantly in response to two weeks of weight training, resulting in faster muscle regeneration.
References
- "Applied Physiology and Nutrition Metabolism"; Effects of Ovariectomy and Resistance Training on MMP-2 Activity in Skeletal Muscle; Jonato Prestes et al.; August 11, 2009
- Indiana University Health Center: Weight Training
- "Sports Medicine"; The Influence of Estrogen on Skeletal Muscle; Deborah L. Enns and Peter M. Tiidus; January 1, 2010
- Obstetetrics and Gynecology Effect of Hormone Therapy on Exercise Capacity in Early Postmenopausal Women; G. Mercuro et al., October 2007
- University of New Mexico: Sarcopenia -- The Mystery of Muscle Loss
