To maintain muscle mass during menopause, weight training should be done at least 2-3 times a week. As women age and go through menopause, their levels of estrogen decline, which can lead to a loss of muscle mass and strength. However, regular weight training can help to counteract these effects by stimulating muscle growth and increasing bone density.
When weight training, it is important to focus on compound exercises that work multiple muscle groups, such as squats, lunges, and push-ups. It is also essential to progressively increase the weight and intensity of the exercises over time to continue to challenge the muscles and promote growth.
In addition to weight training, menopausal women should also engage in other types of exercise, such as cardio and flexibility training, to maintain overall fitness and health. It is important to consult with a healthcare professional or certified personal trainer to create a safe and effective exercise plan that meets individual needs and goals.