During youth and middle age, many women experience premenstrual syndrome (PMS), a name given to a collection of about 150 physical, psychological, and behavioral symptoms that occur during the 7-14 days prior to ovulation (luteal phase). and usually ends a few hours before or during the menstruation itself. The origin seems to be closely linked to changes in estrogen and progesterone levels.
The influx of female hormones does not end there. Later, during the last stages of maturity, especially after menopause, women experience neuromuscular, endocrine, and metabolic changes that may predispose them to an increased risk of developing health problems such as obesity, sarcopenia, diabetes, or breast cancer. . In physically inactive women and with an inadequate eating pattern, the predisposition to suffer these pathologies is even greater.
The good news is that, at both life stages, physical exercise can bring many benefits. Especially regular strength training, which has been shown to reduce the physical symptoms (pain, tenderness and breast pain or constipation) and psychological symptoms (anxiety, depression and irritability) of PMS. What’s more, there are scientific studies that suggest that strength training produces an analgesic effect, improves the feeling of happiness and protects mental health.
Likewise, physical exercise has also been shown to be able to delay the loss of strength and muscle mass caused by aging, reduce fat accumulation and inflammation, improve glucose metabolism, and reduce the risk of falls, morbidity, and mortality.
So why do many women avoid picking up weights in their daily exercise routine? There are seven widespread myths that steer women away from strength training, preventing them from benefiting from its positive impact on health.
Let’s be clear: neither pain nor stiffness are a sign of having trained well.
This article was originally published on The Conversation.
Alberto Pérez López is an Assistant Professor Doctor. Physical and sports education – Exercise Physiology, University of Alcalá.
Aitor González-Arocha is a predoctoral researcher at the University of Alcalá.
Laura Garriga Alonso is a research assistant at the University of Alcalá
