PUSH Pause: strengthening your body & mind through perimenopause and menopause

Hormones play a crucial role in various physiological processes, including muscle building, tendon strength, and overall injury risk. For both men and women, hormones such as estrogen and progesterone significantly impact how our bodies respond to exercise and recover from injuries. In this blog post, we'll delve into how these hormones influence muscle and tendon health, how men and women differ in this respect, and how changes across the menstrual cycle and into perimenopause and menopause affect physical performance and injury risk.

The Role of Estrogen and Progesterone

Estrogen is known for its role in bone health and muscle function. It promotes muscle growth and repair by influencing muscle protein synthesis and reducing muscle breakdown. Additionally, estrogen affects tendon elasticity and collagen synthesis, contributing to overall tendon strength and flexibility.

Progesterone, on the other hand, has a more complex relationship with muscle and tendon health. Its primary role is related to the menstrual cycle and reproductive health, but it also influences fluid balance and may affect joint stability and inflammation.

Gender Differences in Muscle Building and Injury Risk

Men and women experience hormonal fluctuations differently, which affects muscle building and injury risk. Men typically have higher levels of testosterone, which directly contributes to greater muscle mass and strength compared to women. Women, with their cyclical changes in estrogen and progesterone, experience variations in muscle strength and tendon resilience throughout their menstrual cycle.

For example, research shows that women may have slightly higher injury risks during the luteal phase of their cycle (the latter half, post-ovulation), partly due to increased joint laxity and changes in muscle function. However, it's crucial to balance this with the understanding that overall, physical inactivity and obesity-related inflammation pose a higher risk of injury than cyclical hormonal changes.

Menstrual Cycle and Injury Risk

During the menstrual cycle, particularly the luteal phase, women may experience increased joint laxity and a higher risk of injury due to hormonal changes. This phase is characterized by elevated progesterone levels, which can impact ligament stability and increase susceptibility to injuries. However, the variations in injury risk are generally modest, and the benefits of regular strength training typically outweigh the risks.

It's not advisable to avoid strength training during parts of your cycle. In fact, the overall benefits of maintaining a consistent exercise routine, including reduced inflammation and improved muscle strength, often outweigh the risks associated with the natural hormonal fluctuations of the menstrual cycle.

That all being said, if you are feeling truly off one day it makes sense to listen to your body and take a day off and modify accordingly.

Hormonal Changes in Perimenopause and Menopause

As women transition into perimenopause and menopause, estrogen levels decline, which can significantly impact muscle building, tendon healing, and overall recovery. Lower estrogen levels can lead to decreased muscle mass and strength, as well as impaired tendon healing. This reduction in estrogen also affects bone density, increasing the risk of osteoporosis and related injuries.

Clinically, this hormonal change may present as increased susceptibility to tendinopathies and slower recovery from injuries. Women may also experience challenges with overtraining, especially with high-intensity interval training (HIIT), due to the reduced ability to recover from strenuous workouts.

Adapting Training Strategies for Hormonal Changes

Given the hormonal shifts in perimenopause and menopause, it is essential to adapt training strategies to support muscle and tendon health. Here are some recommendations:

1. Focus on Strength Training: Emphasize higher weights with lower volume rather than high-repetition, low-weight workouts. This approach helps maintain muscle mass and strength despite hormonal changes.

   
   

2. Prioritize Recovery: Adequate rest, sleep hygiene, and proper nutrition become even more critical. Ensuring sufficient sleep and balanced nutrition supports recovery and helps manage the increased risk of overtraining.

   
   

3. Incorporate Mobility and Balance Training: Adding exercises that improve flexibility and joint mobility and balance can help mitigate the effects of reduced tendon elasticity and joint stability.

   
   

4. Monitor and Adapt Workouts: Pay attention to how your body responds to different phases of your menstrual cycle or hormonal changes. Adjust the intensity and volume of workouts as needed to prevent overtraining and injuries.

   
   

5. Consult Professionals: Need some help and guidance? That’s what we are here for! We offer personalized advice and modifications to optimize your training program.

   
   

Ready to take charge of your fitness journey and navigate hormonal changes with confidence? Join us for our free live webinar on September 24, where we'll dive deeper into optimizing muscle building, tendon strength, and injury prevention tailored to your unique needs. Don't miss this opportunity to gain valuable insights and actionable strategies!

If you're eager to start crafting a personalized plan that fits your specific goals and hormonal changes, visit our website and use the booking link to schedule your one-on-one consultation. Let's work together to create a plan that empowers you to achieve your best, no matter where you are in your fitness journey.