Stronger: Muscle Strengthening for Menopause
Stanford University
Summary
Menopause is a period of time with increased risk for muscle and bone loss. Very few people strength train regularly at least 2 times per week, and commonly reported barriers include inadequate time and resources, worries of safety, inadequate knowledge base of what moves to do and how to do them. Menopause-aged women may report unique barriers - or perceived facilitators - to strength training. This pilot study will develop and test the feasibility and acceptability of an at-home, band-based, expert-supported strength training intervention.
Description
Women are at particular risk for low muscle mass as they age, because menopause causes a dramatic reduction in circulating estrogen, which accelerates muscle decline. Preserving muscle is one of the single most important factors to maintaining lifelong independence, with bone, metabolic, cardiovascular, and cognitive health benefits. The most critical behavior for growing and preserving muscle is resistance training, and conservative estimates indicate 4 in 5 US adults do not engage in any resistance training. Commonly cited barriers for women include gender-based stigmas, discouragement, nega…
Eligibility
- Age range
- 35+ years
- Sex
- Female
- Healthy volunteers
- Yes
Inclusion Criteria: * one year of no periods or categorized as menopause * female at birth * English speaking Exclusion Criteria: * unable to perform strength training movements * currently performing regular strength training activities or exercise
Interventions
- BehavioralResistance Training
Strength exercises (3-4 sets each exercise) videos delivered electronically, participant self-tracks and self-progresses based on effort reported.
Location
- Stanford University School of MedicineStanford, California