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A new study from the University of Exeter has provided promising results for women experiencing the menopause transition. The research shows that a resistance-based exercise program, popularized by Jennifer Aniston, can help improve a variety of physical issues commonly faced during and after menopause, such as decreased muscle strength, balance, and flexibility.
The exercise program, known as Pvolve, incorporates low-impact resistance training and has been proven to significantly increase hip strength, dynamic balance, flexibility, and lean body mass in women aged 40 to 60. Published in Medicine & Science in Sports & Exercise, this is the first study to demonstrate the benefits of resistance exercise on lower limb strength and balance during the menopause transition, which is essential as the reduction in sex hormone production during this period is believed to heighten age-related muscle decline, raising the risk of falls and fractures.
This study involved 72 healthy and active women, ranging from pre-menopausal to post-menopausal stages, none of whom were taking hormone replacement therapy (HRT). Participants were randomly assigned to follow either the standard physical activity guidelines (150 minutes per week) or a 12-week whole-body resistance training program using the Pvolve method. This program, led by expert trainers, included strength-building exercises using resistance bands, ankle weights, and dumbbells, along with balance and stability training.
Key findings from the study include:
- A 19% increase in hip function and lower body strength
- A 21% increase in full-body flexibility
- A 10% improvement in dynamic balance, mobility, and stability
- A notable increase in lean muscle without added body mass (some improvements seen in as little as four weeks)
These results were consistent across pre-, peri-, and post-menopausal groups, which challenges the common notion that menopause-related hormonal changes could negatively impact the ability to benefit from resistance training. Furthermore, some post-menopausal women showed greater improvements in balance, indicating that the exercises might have even more pronounced effects after menopause.
Professor Francis Stephens, who led the research at the University of Exeter, emphasized the importance of strength and balance during menopause to reduce the risk of falls and fractures. He pointed out that the simplicity and home-compatibility of resistance exercises make them an excellent intervention for women at any stage of menopause.
Pvolve’s President, Julie Cartwright, expressed excitement about the collaboration with the University of Exeter, noting that the findings could greatly benefit women navigating the physical changes of menopause.
However, future research may require a longer intervention period to observe more substantial differences between menopause stages. Additionally, while this study focused on a home-based program, performing the exercises in a supervised group setting might yield different results.
Disclaimer: This article presents findings from a specific study conducted at the University of Exeter. Results may vary for individuals, and the program used in the study is not a substitute for medical advice. Always consult a healthcare professional before starting any new exercise routine, especially if you have pre-existing health conditions.
