Show Notes
Everyone online is telling us to lift weights, but nobody seems to explain why. In this episode I'm joined by my friend Aoife, a personal trainer and group fitness instructor who specialises in strength training through perimenopause and menopause. I worked with Aoife before I'd ever picked up a weight, and her passion for helping women feel strong is completely infectious. We talk about what's happening with our hormones, why keeping our lean muscle mass matters so much, and how to fit strength work into a busy life without the guilt. We also get into bone density, jumping, pelvic floor health and the "I'll get bulky" myth. If you've ever felt unheard when you've said "something doesn't feel right", this one is for you. KEY TAKEAWAYS - Lifting weights isn't a trend. Maintaining lean muscle mass supports our strength, posture and independence, and helps us to live well for longer.- Something is better than nothing. The textbook says two to three sessions a week, but ten minutes counts, so don't set yourself up to fail.- Bones need impact as well as muscle. Bone density peaks around 30, and jumping (even off the bottom stair) helps.- Think "engage" rather than "brace" for your core and pelvic floor, and get your pelvic floor checked if you have any concerns.- Talking about perimenopause matters. Sharing stories helps us to advocate for ourselves, and you are worth showing up for. EPISODE HIGHLIGHTS - 02:00: Why we should be lifting weights, and why perimenopause can begin as early as 35- 04:00: Oestrogen "dipping and diving" like the sea, and why lean muscle mass is the goal- 08:00: How often should we lift? Aoife on why any amount beats none- 16:00: Bone density, the Aero versus Crunchie analogy, and why jumping matters- 19:00: Pelvic floor, breathing and core: why engaging beats bracing- 28:00: Busting the "I'll get bulky" myth and taking up space ABOUT THE GUEST Aoife is a personal trainer and group fitness instructor who specialises in strength training for women in perimenopause and menopause.- Website: - Instagram: MENTIONED IN THE EPISODE Instagram @aoifemeldonpt
- Leah Burn, the physiotherapist whose course on pelvic floor and lifting Aoife recommends:https://www.instagram.com/leahbryansphysio?stkn=NTF5cHZibWUzcnF0 - Lifting weights, jumping and pelvic floor checks: see Aoife's links above for more This episode was written and recorded by me and produced by Lucy Lucraft (lucylucraft.co.uk). If you enjoyed this episode, please leave a 5* rating and review!
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Welcome back to This is 40. I’m by myself again today, we had a minor technical issue with my scheduled guest, Aoife, but I'll have her on the show next week!