Strength Training for Hormone Balance

I came across a post by a fellow wellness coach last week that inspired me to write about strength training for hormone balance.

She shared a side-by-side selfie that said: ‘same body, same weight, different body composition: where did my muscle go?’

She went on to talk about the impact hormonal changes has had on her lean muscle and the way her body now stores fat.

It made me think about my work in guiding women through wellness focused transformations.

As we age, our bodies go through a series of changes that go way beyond the number we see on the scale.

There’s hope in the place you may have been avoiding for years leading up to this moment. Maybe, like me, you were told that lifting weights would make you look bulky.

However, traditional strength training is here to save the day (and your muscles… and your hormones) as you fully step into your 30’s, 40’s, and 50’s.

In this blog post, I scratch the surface of how strength training can help you build lean muscle & balance those hormones that are slowly but surely shifting.

What Is Traditional Strength Training?

Traditional strength training is all about lifting weights using free weights (like dumbbells and barbells), resistance bands, or weighted machines.

It’s not just about pumping iron; it’s about building strength, endurance, and muscle.

Think of it as a workout that makes you feel like a superhero—minus the cape (unless you want to wear one, zero judgement here).

WHY STRENGTH TRAINING MATTERS?

Starting as early as our thirties, our bodies start to experience hormonal changes that can affect everything from our metabolism to our mood.

Although this may be true, traditional strength training is like a natural potion that helps combat these changes.

It not only builds lean muscle but strength training for hormone balance boosts metabolism, improves insulin sensitivity, and improves overall health. Plus, who doesn’t want to strut around feeling strong and confident?

THE SCIENCE BEHIND THE HYPE

Now, let me get a little nerdy for a moment – because your girl definitely loves the science over the hype.

Research shows that lifting heavy weights can lead to greater muscle growth than lighter weights.

When you challenge your muscles with heavier loads, they adapt by growing stronger and bigger. This process is called muscle hypertrophy, and it’s what gives you that toned, sculpted look.

Now read that part again. Because I know the ‘wellness marketing machine’ might tempt you into believing that lifting heavier is going to have you looking like a huge bodybuilder.

Take it from someone who was an actual professional, natural bodybuilder – it doesn’t quite work that way.

In any event, there is this!

Lifting heavy also increases your resting metabolic rate, meaning you’ll burn more calories even when you’re binge-watching your favorite show (I see you, Netflix lovers!).

So, if you want to build lean muscle and turn your body into a fat-burning machine, it’s time to embrace the heavy weights and lean into strength training for hormone balance.

WHY WEIGHTS = GAME CHANGER

Let’s talk hormones! Strength training has a huge impact on several hormones that play a crucial role in owning our wellness and maintaining your health:

• Cortisol: This stress hormone can wreak havoc on our bodies, leading to weight gain and mood swings. The right type of strength training actually helps lower cortisol levels, making you feel more zen and less stressed-out.

• Sleep: Struggling to catch those Z’s? Studies show that regular strength training can improve sleep quality, helping you wake up feeling like a million bucks instead of a grumpy troll.

• Mood: Feeling a little blue? Lifting weights releases endorphins, those feel-good hormones that can boost your mood and make you feel like you just conquered a mountain (or at least a set of squats).

• Progesterone: This hormone is essential for regulating your menstrual cycle and mood. Strength training can help balance progesterone levels, leading to a more stable cycle and fewer mood swings.

• Inflammation: Chronic inflammation can lead to various health issues. Strength training has been shown to reduce inflammation markers in the body, keeping you feeling spry and fabulous.

How to Strength Train for Muscle Building

Here’s some tips that actually work to maximize your muscle-building efforts:

1. Focus on Compound Movements: Exercises like squats, deadlifts, and bench presses work multiple muscle groups at once. They’re efficient and effective for building strength.

2. Don’t Skip the Rest Days: Your muscles need time to recover and grow. Make sure to incorporate rest days into your routine to avoid burnout and injury.

3. Mix It Up: Keep your workouts fresh by trying new exercises or changing your routine every few weeks. Your muscles will thank you for the variety!

4. Fuel Your Body: Nutrition is key! Make sure you’re eating enough protein to support muscle growth. Think of it as giving your muscles the fuel they need to thrive.

READY TO PUT IT ALL INTO PRACTICE?

Here’s what to look for in a gym so you can maximize your strength training for hormone balance.

FREE WEIGHTS GALORE

Look for gyms that have a variety of free weights available: sets of dumbbells and barbells in different sizes that increase in small increments. You want options!

FUNCTIONAL TRAINING AREAS

On the other hand, spaces that allow for functional movements (think kettlebells, battle ropes, TRX, etc.) can add some spice to your workouts and challenge your muscles in new ways.

SUPPORTIVE COMMUNITY

Find a gym with a positive vibe and supportive staff. You’ll feel more motivated to show up and crush your goals!

Traditional strength training is a powerhouse tool for women over 30 looking to build lean muscle and balance hormones.

In other words, strength training for hormone balance isn’t just about looking good; it’s about feeling strong, confident, and ready to take on the world at any age!

So, grab those weights, embrace the sweat, and unleash your inner strength.

Trust me, your future self will thank you!

Want to embrace your inner strong girl but just can’t seem to get it together, read 3 Tips To Get You Out Of your Workout Rut.

Ready to stop googling your way through it all? Join my wellness coaching program, The Whole Body Wellness Rx.

It takes a personalized, holistic approach to restoring hormonal balance, improving gut health, and achieving your ultimate goals by unlocking your unique wellness prescription.

What’s your go-to work out – the gym, pilates, or yoga? 

Leave a comment below or tag me on Instagram @SimplyFitAngel. I’d love to see it!