Most women know that strength training helps build muscle and supports bone health too. But did you know that lifting weights may also benefit the brain - including aspects of memory, attention and thinking skills?

This is particularly important during and after the menopause transition, when lower oestrogen levels make maintaining muscle and bone mass so much more essential. Because strength training isn't just about how you look today. It's about how you move, think and live in the decades ahead.

Resistance training is also an effective tool for supporting insulin sensitivity and metabolic health, plus can improve sleep and mood, and calm the stress response.

Exercise can raise levels of BDNF (brain-derived neurotrophic factor) - a protein that helps brain cells grow, survive and connect, especially in areas involved in learning and memory.

Getting started

✔️ Aim for 2-3 sessions a week
✔️ Focus on big movements: squats, lifting, pushing and pulling
✔️ Gradually increase the challenge (weights) over time
✔️ Pair it with enough protein at each meal (think 1.5g per kg of body weight per day)
✔️ Work with a qualified trainer if you’re new to strength training to ensure good form and avoid injury and check with your GP if you have health conditions

It's not about become an athlete and we're definitely not aiming for the body builder look. You just need to get started and keep building.

Are you lifting weights yet? Tell me what’s stopping you, or what’s working for you..