Lift Heavy Things.

Forget "toning." It's time to lift.

As estrogen falls during and after menopause, women lose bone density faster and tend to lose muscle mass. Strength training is one of the best things you can do about both.

Why it matters

• Stronger bones. Weight-bearing and resistance exercise helps support bone health.
• More muscle. Muscle helps your balance, your metabolism, and your ability to carry the groceries in one trip.
• Better mood and sleep. Many women find regular exercise helps with both.

How to start

• Twice a week is a great goal. Work the big muscle groups: legs, hips, back, chest, shoulders, arms.
• Start light, focus on form. Bodyweight moves, resistance bands or light dumbbells are all a great start. Build up gradually.
• Get some guidance. A session or two with a qualified trainer can set you up with good technique.
• Mix in walking. Brisk walking is weight-bearing too.
• Check in first with your doctor if you have a health condition, an injury, or haven't exercised in a while.

Strong is the new everything, deia