Movement-LHS
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I recently read a book titled Next Level by Stacy Sims*, which is all about staying strong and maintaining optimal health through Perimenopause and beyond. Everything from hydration to proper fueling to the right kind of cardio to sleep to balance, stability, and mobility. ALL. THE. THINGS. It’s a wealth of knowledge, but the one I want to focus on is her admonition to LHS…Lift Heavy Shit.
Seeing that I am at risk for Osteopenia renewed my commitment to strength training. Having been a personal trainer for 7 years, I know the value of a well-rounded program. People usually join a gym with the goal of using weights. Most other aspects of fitness can be done at home. Well, so can strength training. I mean, you can do squats anywhere, and pushups are a great way to build muscle. Menopause throws a bit of a curve ball. We are no longer trying to maintain muscle because when estrogen declines, we start losing muscle faster. So we want to try to preserve what we have and build more. Building more muscle also improves joint stability and will reduce the risk of injuries as connective tissue also naturally weakens with age. And as I shared last week, lifting heavy weights also stimulates bone growth and helps maintain bone density. Yes, please.
Now remember, it should be heavy lifting. I know a lot of women are still under the impression that they will get bulky and manly lifting heavy weights, but it just doesn’t work that way. Our bodies are changing, and we should learn more about it as it does so we can be the strongest, most resilient versions of ourselves as the days fly by. According to Stacy, “Women need to lift heavy to be strong, lean and resilient in midlife-cardio alone won’t cut it.” We have to combat the loss of muscle and strength, and as estrogen drops, we lose the hormonal support to maintain and build muscle. By lifting heavy weights, we stimulate the muscle fibers that we lose with age. Lighter weights simply don’t provide the same kind of stimulus. Another fascinating aspect of this training is that it improves neuromuscular function. Lifting heavy helps maintain the brain’s ability to talk to muscles effectively. You do know your body parts and pathways are in constant communication, right? These connections weaken with age, but heavy, compound movements (think Squats, Lunges, and Chest Press) keep those pathways strong, preserving coordination, power, and function.
Look, I get it that gyms can be intimidating and expensive, but it’s so important to invest in your health. You only get one body in this lifetime. You can start with body weight, but make a commitment to keep getting stronger. Your 80-year-old self will thank you. Now GO LHS!
