Sometimes, getting older feels like adding (many, many) insults to injury. Hormonal changes through perimenopause and menopause can cause more than 50 symptoms that range from brain fog and memory loss to night sweats, hair thinning, and acne… One of the symptoms—loss of lean muscle mass—can cause negative waves throughout your entire body. That’s why building muscle mass before and while you age is key to longevity.
Megan Roup, who trains Dakota Johnson and founder of digital platform The Sculpt Society, suggests starting with one specific group. “Core strength as you age can help you continue to stay active,” she says. “Ab strength also contributes to overall mobility, balance, and stability, as well as help with aches, pains and can prevent injuries like falling.”
Ángel Merchán, creator of Home Wellness Madrid, suggests trying a strength training protocol that incorporates weights and high intensity training (HIIT). “High intensity sessions can be done running, cycling, on the elliptical, rowing, swimming—however you’re most comfortable,” adding that another benefit can be losing the addition weight typically gained because of the hormonal fluctuations.
“Women over 50 should concentrate on maintaining activity levels and muscle,” Roup says. “Strength training can look different, whether it’s time under tension (higher reps, lower weights) through sculpt workouts or traditional weight lifting, it’s important to find a workout you enjoy and can consistently show up to.”
Here are three exercises Roup suggest you start with:
Heel taps
Lying on your back, with your knees bent in a 90 degree position, knees over hips. Bring hands behind your head and lift into a crunch with your shoulders slightly up off the floor, if the crunch is too much you can eliminate and have your upper body on the floor. Tap your right foot on the floor and bring it back up to hip height. Repeat 12 times and then do the exact same on the left side. Keep core engaged the entire time as you breathe through the exercise.
Plank
I love a plank because it is full body and we are hitting multiple muscle groups! Bring your hands under your shoulders and walk your feet back into a plank. If this is too difficult you can bring your knees down to the floor. As your breath in your plank, the core remains engaged. Your transverse abdominals (corset muscles) continue to wrap center. Bring your right knee into your chest and step back for 8 reps. Repeat the left side.
Side plank on your knees
Place your right hip and right forearm on the floor with your left hand on the floor in front of your chest. Knees are stacked and bent side. Take an inhale and as you exhale lift your hips off the ground, on the next inhale lower your hips. I love a side plank to strengthen your obliques and deep core. Advanced clients can fully extend legs side. Do 8 to 12 reps on right side then repeat left side.