ZOE Science & Nutrition Recap: Change how you exercise during menopause | Dr Stacy Sims
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Dec 17, 2024 
Dr. Stacy Sims, an exercise physiologist specializing in menopause, shares crucial insights for women navigating fitness during hormonal changes. She emphasizes the importance of adapting workout routines to maintain muscle mass and debunks myths surrounding women and weightlifting. Dr. Sims advocates for strength training over traditional cardio, explaining its myriad benefits. She also addresses gym intimidation, offering practical advice for beginners and affordable strategies to make fitness accessible and empowering for all.
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Hormonal Shifts & Muscle Loss
- Estrogen and progesterone ratios shift during perimenopause, impacting muscle mass.
- Estrogen's role in muscle growth and strength diminishes, leading to a feeling of weakness.
Heavy Lifting for Muscle Growth
- Lift heavy weights to build muscle and strength.
- Don't do high reps; aim for 3 reps of an exercise 5 times, with the last set near failure.
Movement and Mobility First
- Prioritize learning proper movement and mobility before adding heavy loads.
- Work with a physiotherapist to address any movement limitations or joint pain.