5 Strength Training Moves for Menopausal Women

Strength training is highly beneficial for menopausal women as it can help maintain bone density, increase muscle mass, improve metabolism, and enhance overall strength and function.

- By Mary Sabat

5 Strength Training Moves for Menopausal Women

Here are five excellent strength training moves for menopausal women, along with their importance and instructions on how to perform each one:

1 SQUATS

Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. They help build lower body strength, improve balance, and promote functional movement.

How To Do It:

Step 1: Stand with your feet shoulder-width apart and toes slightly turned out.

Step 2: Initiate the movement by pushing your hips back, bending your knees, and lowering your body as if you are sitting in a chair.

Step 3: Keep your chest up, back straight, and knees aligned with your toes throughout the movement.

Step 4: Lower until your thighs are parallel to the ground or as far as comfortable.

Step 5: Push through your heels to return to the starting position. Repeat for the desired number of repetitions.

2 Push-Ups (Modified or Regular):

Push-ups are excellent for strengthening the chest, shoulders, triceps, and core muscles. They can also help improve upper body stability and posture.

How To Do It (Modified):

Step 1: Start in a kneeling position with your hands placed slightly wider than shoulder-width apart on the floor.

Step 2: Lower your chest towards the ground while keeping your body in a straight line.

Step 3: Push back up to the starting position. Repeat for the desired number of repetitions.

How To Do It (Regular):