Research shows the perimenopausal period is the best time to adapt your training to prevent unwanted menopausal metabolism and body composition changes.
I’ll say up front that it’s never too late (or too early!) to start lifting heavy sh*t and upping intensity to improve strength, power, body composition, metabolism, and performance. We know from earlier research that resistance training and HIIT is critical in the menopausal transition to reduce the negative body composition and health changes that happen in the years leading up to menopause. Now research published in this month’s issue of Menopause solidifies that advice.
The study included 72 women ages 35 to 60, split evenly into three groups: premenopausal, perimenopausal, and postmenopausal. Competitive athletes were excluded from the study, but the women were generally active. The premenopausal women performed about 1400 MET minutes of activity a week, which is the equivalent of about 4 hours of moderate to vigorous exercise a week. The perimenopausal women were active for about 1850 MET minutes or the equivalent of about 5 hours of moderate to vigorous exercise a week, and the menopausal women were the most active, performing about 2500 MET minutes or the equivalent of about 7 hours of moderate to vigorous exercise a week. (For reference the U.S. Department of Health & Human Services recommends adults get a minimum of 150 minutes of moderate exercise, like brisk walking, each week, which is equal to about 500 MET minutes per week.
