Sometimes getting older can feel like adding insult to injury (a lot of it). Hormonal changes during and around menopause can cause over 50 symptoms, from brain fog and memory loss to night sweats, thinning hair and acne. One symptom – loss of lean muscle mass – can have negative effects on the entire body. That’s why building muscle mass before and during aging is key to longevity.
Megan Rupp, mentor to Dakota Johnson and founder of the digital platform The Sculpt Society, suggests starting with a specific group: “Strengthening your core can help you stay active as you age,” she says. “Strengthening your abdominal muscles can improve your overall mobility, balance, and stability, which can help relieve pain and prevent injuries like falls.”
Ángel Merchan, founder of Home Wellness Madrid, suggests trying a strength-training protocol that combines weight training with high-intensity training (HIIT): “The high-intensity sessions can be done in whatever way is most comfortable for you: running, cycling, elliptical, rowing or swimming,” he says, adding that another benefit is that it can help you lose excess weight that’s usually gained due to hormonal fluctuations.
“Women over 50 should focus on maintaining their activity levels and muscle mass,” says Roop. “Strength training can come in a variety of forms, including tension time with sculpting workouts (more repetitions, less weight) or traditional weight lifting, but it’s important to find a workout you enjoy and can stick to.”
Here are the three exercises Roup recommends starting out with:
Heel Tap
Lie on your back with your knees bent at 90 degrees and placed over your hips. Place your hands behind your head and lift your shoulders slightly off the floor to perform sit-ups. If your abs are too tight, you can place your torso on the floor. Tap your right foot lightly on the floor and bring it back up to waist height. Repeat this 12 times, then do the exact same on the left side. Breathe throughout the exercise and keep your core engaged throughout.
Board
I love the plank because it’s a full-body exercise that works multiple muscle groups. Place your hands under your shoulders and step your feet back into a plank position. If that’s too difficult, you can lower your knees to the floor. As you inhale in the plank position, keep your core engaged. Your transverse abdominis (corset muscles) continue to wrap around your center. Draw your right knee into your chest and step back for eight repetitions. Repeat on the left side.
Kneeling Side Plank
Place your right hip and right forearm on the floor and your left hand on the floor in front of your chest. Stack your knees and bend to the side. Inhale and as you exhale lift your hips off the ground, then on your next inhale lower them down. I like the side plank to work the obliques and deep muscles. Advanced practitioners can fully extend their legs out to the side. Complete 8 to 12 repetitions on the right side, then repeat on the left side.
