The Most Effective Exercise for Women Over 50

Hi Friend,

It's fascinating to consider the extensive research on exercise over the years. Yet, as a woman in my late 50s who had always been active, I was frustrated when my usual routines no longer got results. It became obvious that what worked before wasn't effective now. I don't think I am alone in this struggle.

I found research on exercise strategies for women in this life stage conflicting and sometimes confusing. I believe some of this stems from almost all exercise research historically being focused on young men. Women were not included in exercise research until the 1990s, largely because monthly hormonal fluctuations made it harder to draw clear conclusions.

Dr. Gabrielle Lyon's "Forever Strong" and Dr. Stacy Sims's "Next Level" have been enlightening. Dr. Sims' work, is targeted to active women transitioning through menopause and beyond, with insights into what works.

I've learned that one common misconception is the emphasis on Zone 2 exercise, which is beneficial for men but can cause cortisol spikes in women. Zone 2 involves maintaining 60% of your maximum heart rate for extended periods. This might explain why many women have spent years speed walking long distances and participating in hour-long gym classes without seeing the desired results.

Before delving into the best exercises for women in this phase, I need to clarify my beliefs on movement.  All movement is GREAT! If you're not currently exercising, walking is a great place to start. However, women who are already working out and are in the menopause transition and beyond and aren't getting results may need different exercises to activate systems that hormones used to regulate for us to achieve optimal health. This doesn't mean you shouldn't take long walks. I still take at least one 4 or 5-mile walk weekly, I just take it slower. 

Evidence shows that strength training, plyometrics, and sprint interval training (SIT) are most effective for maximizing exercise benefits in this stage of life. You'll also want to add in some core and flexibility exercises. The good news is that you can achieve your goals with just over 30 minutes of exercise a day, five days a week or less. Keep in mind adequate rest is as important as consistent exercise. 

Always consult with your healthcare professional before starting a new workout routine and implement changes gradually!

Strength Training
Women naturally lose muscle and strength with age, starting at 30, with an accelerated loss after 60. Decreased estrogen levels have a big impact on muscle health in menopause and beyond. The best way to retain and rebuild muscle is through heavy lifting.

Building lean muscle is crucial for:

- Improving body composition

- Regulating glucose and insulin levels

- Enhancing bone and joint health

- Improving sleep

- Balancing hormones

- Supporting fat loss

- Boosting immunity

- Relieving menopausal symptoms

How to do it

- Strength training 3 days a week for 30 minutes using large muscle group exercises.

- Warm up for 5 to 10 minutes.

- Do 3 to 5 sets with a max of six repetitions with 2 to 5 minutes rest between sets. A set should end before 6 reps if you don't have perfect form.

- Include exercises like squats, deadlifts, bench presses, and Pendlay rows.

Sprint Interval Training (SIT)
For menopausal women, high-intensity intervals can stimulate the metabolic changes our hormones once provided. Dr. Sims suggests that SITs help burn more fat for energy, which can be especially beneficial for losing fat around the midsection.

Regular SIT training can help:

- Maintain muscle mass

- Promote muscle-building hormone release

- Increase calorie burn

- Improve cardiovascular health

- Enhance insulin sensitivity

- Reduce stress and cortisol levels

- Lower inflammation over time

How to do it
You can incorporate SIT training into almost any activity. You can choose jogging, walking, cycling, swimming, kettlebell swings, or an elliptical. I have even used jumping jacks to get my SIT training in. 

-Alternate short bursts of intense exercise with recovery periods, aiming for 85% of your maximum heart rate.

- Do not overdo it; this exercise is potent and should be approached with care.

During the menopause transition and the first five years after, build up to 2 to 3 sets in each session and do them 2 to 3 times a week. 

If you are post-menopause for more than five years do one set of 4 to 6 intervals 4 times a week. 

My preferred SIT method is sprint intervals that are 30 seconds going as hard as you can and 30 seconds of slow recovery.
30/30
Warm up for 5 to 10 minutes.
Repeat 30 seconds going hard, and 30 seconds slow recovery 4 to 6 times.
Recover fully moving slowly for four minutes.
Repeat another set or cool down. 

Variations of SIT Sessions

20 seconds sprint hard 10 seconds slow recovery, repeat 6 to 8 times. Work up to 3 sets with a 3-minute recovery between sets. Cool down.

40 seconds going hard, 20 seconds slow, repeat 10 times. Recover fully for five minutes. Repeat up to three sets with a minute recovery between sets. Cool down for 5 to 10 minutes. Plyometrics 

Plyometrics

Plyometrics triggers epigenetic changes that provide a strong stimulus to strengthen muscle fibers in place of pre-menopause estrogen levels.

Studies have shown plyometrics can:

- Improve bone health

- Increase muscular strength

- Enhance body composition

- Improve posture

- Boost physical performance

How to do it
A little goes a long way. I recommend you start with five minutes and build up to ten minutes, three times a week, which can yield significant benefits. These exercises can be added to the end of your strength training routine.

Plyometrics Exercises

- Beginners: Squat jumps, jumping jacks, side hops, skipping.

- Intermediate: Switch lunges, mountain climbers, sumo squat jumps.

- Advanced: Tuck jumps, speed skaters, depth jumps (box jumps).

Feeling strong and vibrant in midlife and beyond involves more than just the type of exercise you do, but it's a fabulous start. For women approaching menopause or well past it, the right exercises can positively impact your life. Heavy lifting, SITs, and plyometrics can help you maintain or build muscle, alleviate menopausal symptoms, and achieve optimal health and body composition. Strive to include core exercise, flexibility, and balance work weekly. If you would like to know what my personal exercise routine is feel free to respond to this email.

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