Resistance Training for Perimenopause

(HeART Trial)

This trial examines whether lifting weights can help women who are just starting menopause improve their blood vessel health, mood, sleep, and overall quality of life. The trial includes two groups: one will lift weights twice a week, while the other will receive emails with menopause information. The researchers aim to determine if resistance training (a form of exercise involving lifting weights) offers benefits beyond simply learning about menopause. Women aged 40-60 who have noticed changes in their menstrual cycle in the past year and do not exercise much are ideal candidates for this study. As an unphased trial, this study provides a unique opportunity to explore personal health benefits from resistance training during menopause.

Yes, you will need to stop taking certain medications. The trial requires that you are not taking medications for diabetes, cholesterol, high blood pressure, or any steroidal medications.

Research shows that weightlifting and similar exercises are generally safe and well-tolerated by middle-aged women, including those experiencing menopause. Studies have found that these exercises increase strength and improve muscle health in women without causing serious side effects. Additionally, resistance training helps maintain muscle strength and bone health, which are important during menopause. Overall, evidence suggests it's a safe way to enhance physical fitness and well-being for women at this stage of life.¹²³⁴⁵

Researchers are excited about resistance training for perimenopause because it offers a natural, non-pharmaceutical way to potentially ease the symptoms associated with this transitional phase. Unlike standard treatments like hormone replacement therapy, which can have various side effects, resistance training focuses on building muscle strength and improving overall physical health. This approach not only helps in managing weight and maintaining bone density, but it also promotes mental well-being, which can be particularly beneficial during perimenopause. By empowering women to take an active role in their health through exercise, this treatment could provide a holistic alternative to traditional medical options.

Research has shown that lifting weights can improve physical function and strength during menopause. In this trial, participants in the Resistance Training Intervention arm will complete two sessions per week for 16 weeks. Studies have found that strength exercises strengthen the legs and pelvic floor, increase bone strength, and lead to positive hormonal changes. One study found that resistance training can change body composition by increasing muscle strength in middle-aged women. These benefits have appeared at different stages of menopause, suggesting that weightlifting may help maintain muscle and bone health during this time. Overall, evidence supports the idea that weightlifting benefits women starting menopause.⁴⁵⁶⁷⁸