Lifting Heavy is Essential for Postmenopausal Women.
Postmenopausal women often face unique challenges and frustrations with body composition due to hormonal, metabolic, and lifestyle changes. These struggles can leave them feeling frustrated, overwhelmed, and discouraged.
A study published in the Journal of Sport Sciences for Health evaluated the effectiveness of different resistance training (RT) protocols on body recomposition and physical performance in postmenopausal women.
This 24-week study included 114 women over the age of 60 and assessed the impact of various RT approaches.
Participants were divided into three groups:
Single set-high load (SSHL): 1 set of 8–12 repetitions.
Single set-low load (SSLL): 1 set of 25–30 repetitions.
Multiple sets-high load (MSHL): 3–6 sets of 8–12 repetitions.
All groups performed full-body workouts with 8 exercises to concentric failure, three days a week.
Key Findings:
All groups improved physical performance, reduced visceral fat, total fat mass, and body fat percentage, and increased muscle mass and strength.
Higher load RT (SSHL and MSHL) led to significantly greater body recomposition than lower load RT (SSLL), even after accounting for age, physical activity, and sitting time.
Simplified, time-efficient protocols, like a single set with high load, should be prioritized to enhance adherence and participation.
Takeaway: Women need to lift heavy weights.