Myth or Truth? Menopausal women should avoid HIIT training.

Lately, I've been hearing a common refrain: "I don't want to do a HIIT workout because the cortisol isn't good for me during menopause, so I'll stick to strength training." At first, this seemed logical. After all, there's ample research emphasizing the importance of strength training for weight loss, muscle mass, and bone density, particularly in menopausal women. Additionally, cortisol, the stress hormone, can contribute to weight gain, especially during menopause.

However, something about this notion didn't sit right with me. It seemed counterintuitive that a 55-year-old woman would benefit from forgoing breathless interval training in favor of solely focusing on strength exercises for body composition changes. So, I decided to delve deeper into the matter, and my instincts proved correct. Menopausal women should indeed incorporate both HIIT training and strength training into their routines.

I stumbled upon a compelling study, published in Pub Med, that highlighted the advantages of HIIT training in a cohort of women compared to those who solely engaged in endurance or strength training. The results were remarkable: the HIIT group experienced significant reductions in body fat, improved sleep quality, and a decrease in menopausal symptoms.

Furthermore, I came across an article, on “Fiesty Menepausl”,  reinforcing the importance of HIIT training for menopausal women. Cortisol, while commonly associated with stress and potential weight gain, is actually a natural hormone that provides women, especially those in menopause, with improved estrogen and FSH levels. The key lies in moderation. While HIIT sessions should push you to your limits—incorporating sprints, burpees, kettlebell swings, and other high-intensity exercises—they should be kept to shorter durations, typically less than 60 seconds of intense effort. It's also advisable not to engage in HIIT sessions every day, opting instead for a few times per week.

Understanding the intricacies of how our bodies age and respond to exercise is crucial. While there's a plethora of information available, much of it can be complex to navigate. By delving into the science behind it all, we can gain clarity, but ultimately, finding what works best for you may require some experimentation.

I'm here to offer guidance and support. Feel free to reach out with any questions or concerns.

Looking forward to seeing you in the gym,

Aaron Leventhal CSCS, PN1