Andropause: Why is Strength Training So Important?

Strength training is a cornerstone of maintaining health and vitality during andropause. As testosterone levels naturally decline, changes in muscle mass, bone density, and metabolism can occur. For our patients in Australia and New Zealand, strength training is one of the most effective ways to counter these changes and support overall well-being. Here’s why incorporating strength training into your routine is so important during andropause.

1. Preserves Muscle Mass and Strength

Testosterone plays a key role in maintaining muscle mass. As levels decrease during andropause, many men experience muscle loss and a decline in strength. Strength training helps to:

• Stimulate muscle growth and prevent muscle atrophy.
• Improve daily function and reduce the risk of injury.
• Maintain mobility and balance, supporting independence as you age.

2. Supports Healthy Metabolism and Weight Management

As muscle mass decreases, metabolism can slow down, making it easier to gain weight, particularly around the midsection. Strength training:

• Boosts your metabolism, helping your body burn calories more efficiently.
• Builds lean muscle, which continues to burn energy even at rest.
• Helps combat abdominal fat accumulation, reducing the risk of chronic health conditions such as diabetes and cardiovascular disease.

3. Improves Bone Health and Prevents Osteoporosis

Reduced testosterone levels can also impact bone density, increasing the risk of fractures and osteoporosis. Strength training is a weight-bearing exercise, which:

• Stimulates bone formation and slows bone loss.
• Strengthens bones and reduces the risk of fractures.
• Improves overall joint stability and function.

4. Enhances Mental Health and Reduces Stress

Strength training isn’t just about physical gains—it has profound mental health benefits as well. Regular strength workouts:

• Help reduce stress and anxiety by releasing endorphins (the body’s natural mood enhancers).
• Improve sleep quality, which is often disrupted during andropause.
• Boost confidence by improving your physical capabilities and appearance.

5. Supports Cardiovascular Health

While cardio exercises are typically associated with heart health, strength training also plays an important role by:

• Reducing body fat and improving blood circulation.
• Helping manage blood pressure and cholesterol levels.
• Supporting overall cardiovascular function.

How to Get Started with Strength Training

Starting a strength training routine doesn’t require heavy weights or a gym membership—there are many ways to build strength that suit your preferences and lifestyle.

1. Start Small

If you’re new to strength training, start with bodyweight exercises such as squats, push-ups, and planks. Gradually incorporate resistance bands, dumbbells, or machines as you build confidence.

2. Focus on Form

Good technique is essential to avoid injury. Consider working with a certified trainer who can demonstrate proper form and help you develop a personalised program.

3. Create a Balanced Routine

Include exercises that target all major muscle groups, such as your legs, back, chest, and core. Aim for two to three strength training sessions per week.

4. Progress Gradually

As your strength improves, increase the weight, resistance, or number of repetitions to continue challenging your muscles.

Safety Tips

• Warm Up and Cool Down: Spend 5–10 minutes warming up before your workout and cooling down afterward.
• Listen to Your Body: Rest if you feel sore or fatigued and seek medical advice if you experience any pain.
• Stay Hydrated: Drink water before, during, and after your workouts.

Complementing Strength Training with Other Healthy Habits

To maximise the benefits of strength training, combine it with:

• Cardio Exercise: Activities like walking, swimming, or cycling to support heart health.
• Balanced Nutrition: Fuel your body with protein-rich foods, healthy fats, and whole grains.
• Stress Management: Practices like yoga, meditation, or mindfulness to support emotional well-being.