Menopause Fitness Training in Downtown Decatur

The Menopause Training FAQ

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​1. Why should I prioritize strength training over cardio?

Strength training is the most effective way to combat sarcopenia (age-related muscle loss) and declining bone density caused by lower estrogen. Cardio is great for the heart, but muscle is your "metabolic engine."

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​2. How heavy should I actually be lifting?

To see hormonal benefits, you should aim for a weight where you can only complete 5 to 8 repetitions with good form. This "heavy" signal is what triggers the body to maintain muscle and bone when estrogen is no longer doing the job.

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​3. What is the best way to get rid of "menopause belly"?

Spot reduction isn't possible, but you can target the cause. Focus on lifting heavy and sprint interval training (SIT) to improve insulin sensitivity, alongside a high-protein diet to stabilize blood sugar.

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​4. Is high-impact exercise safe for my bones?

If you don't have existing osteoporosis, jumping and lifting provide the "mechanical loading" necessary to keep bones strong. If you have bone density concerns, always consult a doctor first, but remember that bones require stress to stay dense.

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​5. How does menopause affect my recovery time?

Lower estrogen means your muscles repair more slowly. You can no longer "grind" seven days a week. Focus on harder sessions but fewer of them, allowing at least 48 hours between working the same muscle groups.

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​6. Do I need to change my diet to support my training?

Yes. You need more protein (aim for 1.2g to 1.5g per kilogram of body weight) to stimulate muscle growth. Reducing processed sugars helps manage the insulin resistance that often comes with menopause.​​​​