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Weight Loss And Exercise During Menopause

Weight Loss And Exercise During Menopause

Hormone changes, stress, and the aging process can all work against you when it comes to losing weight. As you get older, you may notice that losing weight becomes more and more challenging. In fact, most women gain weight during the menopause transition. Hot flashes, irritability, insomnia, depression, and weight gain are just some of the symptoms of menopause. Weight gain tends to be stubborn and sudden during these changes in your body and no matter how active you may be, it affects almost all women. If you are facing weight gain during menopause, you are not alone. It is a natural process, however, if you are proactive, you can make a difference. Your first point of attack is to exercise regularly as well as eat a healthy diet.

How Much Exercise Do You Need?

You need to be exercising more than you think. Most experts recommend you exercise for at least two hours and thirty minutes per week. However, if you are working towards losing weight, especially if you are going through menopause, you will need to exercise more regularly and get in at least four hours of moderate exercise per week. The older you are, the more exercise you need to prevent weight gain as well as to lose weight. There are many weight loss programs available to help you achieve your weight loss goals no matter what stage you are at in life. Weight loss coaches have the expertise to help you lose weight in a healthy manner and to keep it off in the future. 

Cardio For Weight Loss

Most of us know that cardio is one of the most effective ways to shed some pounds. Creating a solid, comprehensive routine will help you get the most out of whatever time you have. Cardio helps you burn calories as well as protect you from other health issues that arise when you get older and reach menopause such as heart disease and osteoporosis. 

Before you tell yourself that you will begin hitting the gym next week five days a week, start off slowly by going for a 30-minute brisk walk every morning or evening to get into a routine. As you get used to your new routine, then you can start incorporating more intense cardio workouts to help get your heart rate up and burn calories. Here are some simple cardio exercises you can try:

  • Swimming
  • Cycling
  • Running
  • HIIT (High-Intensity-Interval-Training)
  • Stairmaster workouts

Strength Training For Weight Loss

Contrary to popular belief, strength training is actually highly beneficial for weight loss in addition to building muscle. Strength training is the most powerful tool you have for changing your body composition and building lean muscle tissue. Strength training essentially means lifting weights in the gym. This can include:

  • Weighted squats
  • Chest press
  • Lunges with dumbbells
  • Deadlifts
  • Pull-ups
  • Dumbbell curls
  • And so much more!

Strength training is critical for losing weight. Try to incorporate strength training into your routine at least twice per week in addition to your cardio workouts. By balancing cardio and strength training, you will see better results more quickly. 

Weight Loss Coaches And Programs

Weight gain during menopause can be frustrating, and it can be even more frustrating not knowing how to stop it or prevent it. Working with a weight loss coach, personal trainer, or following a weight loss program will allow you to feel confident in knowing you are working towards achieving your weight loss goals. Weight loss coaches will get rid of all of the ambiguity when it comes to exercising and losing weight so you can focus on what really works for you. Not everyone is the same or has the same starting point when it comes to weight loss. A coach or personal trainer will be able to tailor a program to your specific needs and goals so you can have confidence knowing you are on the right track to success. 

Weight Loss Programs At Jensen Fitness Calgary

Weight gain may feel like it is inevitable in your older age, but the truth is, it doesn't have to be. Weight distribution changes once you hit menopause and your estrogen levels begin to wane and your metabolism slows. Losing weight at this stage in your life can be challenging, but it is possible. Exercising and eating a healthy diet free of processed foods and fast foods will not only help you look your best, but it will also help improve your overall health to help you feel your best for years to come. 

At Jensen Fitness, our personal training, fitness coaching, and weight loss programs will provide you with all of the support you need to achieve your personal goals while helping you sustain your new healthy habits for the long term and improve your overall health. To start your weight loss or fitness journey, contact our team of personal trainers in SE Calgary by calling 1-403-200-0199 or by filling out our online contact form.


Q: When will I see results after consistent exercise? 
A: With consistent exercise and a healthy diet, you will notice improvements in your appearance, your fitness, and how you feel overall within 12 weeks. Everyone is different and some people may have more dramatic results after 12 weeks than others.

Q: How often should women exercise?
A: Women should be getting at least thirty minutes of activity per day or 2.5 hours per week. 

Q: Does Jensen Fitness have female personal trainers?
A: Yes, we do! Our female personal trainers have the knowledge and expertise to help you reach your fitness and weight loss goals to live a healthy lifestyle.


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