Longevity doctor reveals why women need to strength train to improve metabolism and maintain hormonal balance

Strength training helps balance hormone levels which effects the overall health of women in a way that cardio and eating healthy cannot, explains Dr Vass.

Strength training is an essential part of regular exercise in order to maintain overall health. Also known as resistance training or weight training, it is a group of physical activities that seeks to increase muscle strength, power, and endurance by making muscles work against a weight or force.

Strength training helps maintain hormone balance as one ages, shares Dr Vass. (Unsplash)

The exercises can be performed with physical weights that are lifted in gyms, resistance bands, or even with bodyweight, such as in squats and push-ups. But did you know that the benefits of strength training are not just limited to muscles? In fact, it also helps improve metabolism and maintain hormonal balance.

Taking to Instagram on March 21, Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, explained how strength training can help women with hormone balance.

“Strength training isn’t just about muscle,” he shared. It is one of the most powerful tools to regulate the following hormones:

• Estrogen
• Progesterone
• Insulin
• Cortisol
• Testosterone

Thus, when it comes to balancing hormone symptoms like PMS, mood swings, fatigue, and stubborn fat, simply working on cardio and eating kale isn't enough. The benefits of strength training include the following:

1. Improves estrogen and progesterone balance

According to Dr Vass, strength training helps clear excess estrogen from the system and naturally boosts progesterone levels. Maintaining a healthy balance of the two hormones results in:

• Less premenstrual syndrome (PMS)
• Fewer mood swings
• More stable menstrual cycles

2. Reduces insulin resistance

More muscles result in higher utilisation of glucose. This lowers blood sugar levels and reduces blood sugar spikes, thereby lessening the need for insulin.

Insulin balance supports:

• Steady energy
• Brain function
• Ovulation
• Appetite control

3. Lowers cortisol levels in the long-term

Performing strength training regularly builds the resilience of the nervous system, shared Dr Vass, adding, “It teaches your body to handle stress without staying inflamed.”

When an individual feels less burned out, it is a sign of improved hormone regulation.

4. Naturally supports testosterone

While testosterone is known to be the primary male sex hormone, according to Dr Vass, it has a role to play in women’s health as well. The effect of testosterone in women includes the following:

• Improved libido
• Increased confidence
• Leaner muscle
• Increased mental sharpness

“Strength training is a proven way to boost androgens without imbalances,” highlighted the physician.

5. Preserves hormonal health during perimenopause

When a woman reaches their 40s, their estrogen and progesterone levels start to decline. At this stage, regular strength straining helps:

• Support bone density
• Reduce belly fat
• Stabilise mood
• Prevent muscle loss (sarcopenia)

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.