Maintaining Muscle Mass Through Menopause:
The Power of Pilates and Barre
‘Be strong, be fearless, be beautiful.’
Misty Copeland
As women enter peri-menopause and menopause, the hormonal changes they experience can have a significant impact on their muscle mass and overall physical strength. The decrease in oestrogen levels during this time can contribute to a loss of muscle mass, increased fat deposition, and a decrease in bone density.
However, with the right exercise routine and lifestyle changes, women can combat these issues and maintain strength and vitality well into their 40s, 50s, and beyond. In this blog piece, we’ll explore how Pilates and Barre workouts can be particularly beneficial for women in this age group who are looking to preserve and build muscle mass while also enjoying a fun and challenging workout experience.
Muscle Mass & The Aging Process:
Muscle Mass decreases approximately 3-8% per decade after the age of 30 and this rate is even higher after the age of 60. This involuntary loss of muscle mass, strength and function is a fundamental cause of and contributor to disability in older people.
The good news is that recent research suggests that anabolic processes that promote muscle bulk may be associated with longer survival.
During peri-menopause and menopause, the decline in estrogen levels can lead to a reduction in muscle mass and an increase in fat deposition, particularly in the abdominal area. This shift in body composition can not only affect a woman’s physical appearance but also their overall health and well-being. Loss of muscle mass can also lead to a decrease in metabolic rate, making it harder to maintain a healthy weight and increasing the risk of conditions such as osteoporosis and metabolic syndrome.
Combatting Muscle Loss with Pilates and Barre Workouts:
The good news is that Pilates and Barre workouts along with other strength work, are two popular exercise modalities that can be highly effective in preserving and building muscle mass in women going through peri-menopause and menopause.
These low-impact, high-intensity workouts focus on strengthening the core, improving flexibility, and targeting specific muscle groups through controlled movements and isometric exercises. By engaging in regular Pilates and Barre sessions, you can improve your muscle tone, enhance your balance and posture, and boost your overall strength and endurance.
The Benefits of Pilates for Menopausal Women:
The Role of Barre Workouts in Building Muscle Mass:
Barre workouts incorporate elements of dance, Pilates, and Yoga to create a challenging and dynamic workout experience. Barre exercises target specific muscle groups, particularly the legs, glutes, and core, through a combination of small, repetitive movements and isometric holds.
In Barre workouts you will deliberately be encouraged to repeat the exercises or movements until its close to failure. By taking the muscles to the point of fatigue, you will in fact build more muscle over time.
These workouts help to build muscle strength, improve flexibility, and enhance overall body coordination, making them a great option for women looking to tone and define their muscles while also enjoying a fun and engaging workout. The shake and burn becomes addictive!
Integrating Pilates and Barre into Your Fitness Routine:
For women in the 40-60 age group who are already familiar with boutique studio workouts and enjoy the benefits of retreats and group classes, integrating Pilates and Barre into their fitness routine can be a game-changer. These workouts offer a unique combination of strength training, flexibility, and mind-body connection, providing a holistic approach to fitness that can help women navigate the challenges of peri-menopause and menopause with grace and confidence.
By incorporating Pilates and Barre sessions into their weekly schedule, women can maintain muscle mass, improve their physical strength and endurance, and feel empowered and energized in their bodies.
See you on the mat for SL STRONG our Barre-Pilates fusion workout designed to build and maintain muscle mass.
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