We applaud your love for the weight rack, pushing the limits, lifting heavy shit, hitting new PRs, and vibing in the empowering atmosphere of being under the barbell.
Somehow, despite all your efforts, it feels like you’re losing muscle mass, strength, and power. You’re feeling slower, more sluggish— like the spark has fizzled out.
You’re noticing more inflammation, it takes you longer to recover now, and you feel stiff— like one false move and you’ll throw your back out (again) or that annoying niggle will cross over and become a full-blown injury.
You’re also noticing that you get winded quicker and it takes longer to get your heart rate back down and you’re feeling limited by your cardio fitness and endurance which, sadly, has you feeling less confident and interferes with your ability to enjoy outdoor recreation and play.
And even though your diet hasn’t changed significantly, it feels like you need to be doing more to manage your body composition and rising blood glucose and cholesterol levels.
It’s hard to not be frustrated by the fact that you’ve done so much to stay strong so you don’t age like your parents.
Yet somehow, it’s not amounting to be enough to age well and continue being active in all the ways you’d like.
It’s not all in your head. It’s true—your body IS changing.
In the years leading up to menopause, estrogen and progesterone levels fluctuate and, post menopause, they flatline.
And since these hormones do so much more than just regulate your menstrual cycles and reproduction, your body has to start to shift and adjust to a different hormone composition. Every system in the body is affected
Weight Warrior, since lifting heavy shit is already your jam (go you!)…
To get better results, we encourage you to make some room for the following in your training:
But estrogen also plays a role in metabolic and cardiovascular health for heart disease and type 2 diabetes prevention.
Changes in the levels of circulating estrogen then can lead to undesirable body composition changes, a loss of speed and power output, increases in baseline blood glucose levels, and an increased risk for cardiovascular disease— even in women (like you) who are already active.
By adding plyometric exercises and power training, like explosive movements, bouncing, hopping, skipping, jumping, and bounding, you’ll see improvements in:
Plus, when you include HIIT or SIT interval work to low rep, heavy weight strength training, you’ll boost the effects listed above and also see improvements in:
And finally, studies on women in midlife have shown…
Adding some HIIT or SIT intervals to your weekly training schedule (along with lifting heavy) improves body composition better than low or moderate intensity cardio alone.
With Stronger365 at your fingertips, you’ll: