Your 40s Are Not Too Late: Why Midlife Is the Best Time to Start Strength Training

Your 40s Are Not Too Late: Why Midlife Is the Best Time to Start Strength Training

 

You’ve probably heard the myth: “Once you hit your 40s, it’s too late to start strength training.” Here at Chris’ Gym in Hawthorn, we’re here to tell you it’s not just possible to start strength training in your 40s – it’s actually the perfect time.

 

In your 40s, your body is at a unique crossroads. You’ve built years of experience and resilience, but natural changes in muscle mass, metabolism and hormone levels mean your workouts need a fresh approach. That’s why strength training isn’t just about looking good – it’s about feeling strong, staying healthy, and setting yourself up for a more active future.

 

Why Muscle Matters More After 40

From around the age of 30, our bodies start losing muscle mass at a rate of 3–8% per decade – a process called sarcopenia (Mitchell et al., 2012). This loss accelerates after 40, and if left unchecked, it can impact everything from posture and bone health to metabolism and daily energy.

 

Strength training slows this decline and can even reverse it. Lifting weights stimulates muscle protein synthesis – the process your body uses to rebuild and strengthen muscle fibres. In fact, a study in the Journal of Aging and Physical Activity (Hunter et al., 2016) showed that older adults who started resistance training increased their muscle mass and functional strength significantly within just a few months.

 

Midlife Myths – Busted

One of the biggest barriers for people in their 40s is the feeling that “it’s too late to start.” But the science says otherwise. A 2020 meta-analysis in the British Journal of Sports Medicine found that adults aged 40–65 respond just as well to strength training as younger adults – especially when training is adapted to their needs (Keogh et al., 2020).

 

Here’s another myth we love to bust at CGPT: that strength training is only for bodybuilders or athletes. The truth? In your 40s, strength training is about preserving your independence, protecting your joints and keeping you feeling vital – not about maxing out your deadlift.

 

Why Your 40s Are the Perfect Time


If you’re in your 40s, you’re probably balancing work, family and personal commitments. But your health and energy are more important than ever – and strength training is your best tool to preserve them. Here’s why:

 

Bone Density: Strength training helps reduce the risk of osteoporosis by promoting stronger bones (Kohrt et al., 2004).


Hormonal Support: Lifting weights boosts testosterone and growth hormone levels, helping maintain lean muscle and metabolic health (Kraemer et al., 1999).


Metabolic Health: Muscle tissue burns more calories at rest than fat, making strength training a secret weapon for managing weight and blood sugar (Willis et al., 2012).


Mental Resilience: Resistance exercise has been shown to reduce stress, anxiety and symptoms of depression (Gordon et al., 2018).

 

How We Tailor Strength Training for 40–55-Year-Olds at CGPT

At Chris’ Gym, we know one-size-fits-all programs don’t work – especially for midlife clients. Our trainers, including Tim, Andrea, Laurence, James, Sophie, Jon, Mia and Adam, bring a diverse set of skills and experience to create a welcoming and supportive environment.

 

Here’s how we make sure you feel safe and supported:


Movement Screening: We start every client with a movement assessment to identify strengths, imbalances and any past injuries that need attention.


Progressive Programming: We build workouts that evolve as you do – starting with foundational strength and adding intensity only when you’re ready.


Joint-Friendly Exercises: We focus on exercises that build stability and protect your joints – like squats, rows, and hip hinges – while avoiding high-impact movements that aren’t necessary.


Lifestyle Integration: We recognise that your training has to work with your busy life – not against it. That’s why we create programs you can stick to, without feeling overwhelmed.

 

Success Stories to Inspire You

We’ve seen countless midlife clients transform their bodies and their confidence through strength training. Like the dad who thought he’d never see his abs again – until he hit his 40s and realised the power of weight training. Or the mum who wanted to keep up with her kids and found herself feeling stronger and more energised than she did in her 20s.

 

Owner and Head Trainer, Andrea, often says: “The biggest surprise for most of my clients is realising how capable they are. They come in thinking it’s too late – and end up feeling younger and more alive than ever.”

 

Getting Started


If you’re curious but a little intimidated, that’s normal! Starting strength training in your 40s doesn’t mean jumping straight into barbells.

 

At CGPT, we meet you exactly where you are.

Step 1: Book an initial consultation with one of our expert trainers.
Step 2: Let’s chat about your goals, your lifestyle, and what’s held you back before.
Step 3: We’ll create a tailored program that challenges you, without overwhelming you.

 

And remember, you’re never too old to start – or too young to take control of your health.

 

Your Strongest Years Are Still Ahead

Your 40s can be a time of incredible growth and vitality. With the right guidance and the power of strength training, you can build muscle, boost your metabolism, and feel more alive than ever.

 

Ready to get started? Let’s make your 40s the strongest, healthiest years yet.

 

Learn more about our tailored personal training programs on our website – or meet our trainers here: www.chrisgympt.com/our-trainers.


Want to chat? Email andrea@chrisgympt.com – we’d love to help you feel your best.

 

References:

 

·       Hunter, G. R., et al. (2016). Resistance training increases muscular strength and physical function in adults aged 40–65. Journal of Aging and Physical Activity, 24(2), 237–243.

·       Keogh, J. W. L., et al. (2020). Age-related differences in response to resistance training: A meta-analysis. British Journal of Sports Medicine, 54(14), 849–857.

·       Kohrt, W. M., et al. (2004). Maintenance of bone mass and reduction in fracture risk through resistance exercise. Journal of Bone and Mineral Research, 19(2), 294–300.

·       Kraemer, W. J., et al. (1999). Hormonal responses to resistance exercise and training. Sports Medicine, 27(2), 73–87.

·       Mitchell, W. K., et al. (2012). Sarcopenia and age-related muscle loss. Age and Ageing, 41(2), 230–238.

·       Willis, L. H., et al. (2012). Strength training and metabolic health in adults. Obesity, 20(2), 364–370.

·       Gordon, B. R., et al. (2018). Resistance exercise training for anxiety and depression. Journal of Psychiatric Research, 102, 239–245.

Not a “Gym Person”? Why Strength Training Might Be the Thing That Changes Your Mind

January 26, 2025
Not a “Gym Person”? Why Strength Training Might Be the Thing That Changes Your Mind If the phrase “I’m not a gym person” has ever crossed your lips, you’re not alone. Maybe it’s the thought of walking into a loud, crowded gym. Maybe it’s not knowing what to do with the equipment. Maybe it’s the feeling that everyone else already knows what they’re doing and you’re somehow late to the party. We get it. At CGPT in Hawthorn, we meet people like you every day. People who’ve sworn off gyms, who’ve had a bad experience in the past, or who never imagined they’d enjoy strength training. But something shifts when they walk through our doors. And by the time they leave? They’re saying things like: “I can’t believe I’m saying this but I actually look forward to coming here.” Let’s talk about what makes that shift happen and why you might not be as far from being a “gym person” as you think. It’s Not About Loving the Gym. It’s About Loving How You Feel After. You don’t have to love kettlebells, barbells, or dumbbells. But what if you started loving what they do for you? Strength training is about so much more than lifting weights. It’s about improving your posture, increasing your energy, boosting your confidence, and feeling strong and steady in your body. It’s about noticing that the stairs aren’t so hard anymore, that you’re sleeping better, that your anxiety feels more manageable. And you don’t have to do it in a loud, crowded gym. In fact, at CGPT, it’s the exact opposite. The Anti-Gym Gym: What Makes CGPT Different If you’ve felt intimidated, awkward, or out of place in a gym before, we’re here to rewrite that story. A Private, Welcoming Space in the Heart of Hawthorn We’re not a commercial gym. No packed treadmills. No blaring music. CGPT is a private, personalised personal training studio where everyone is working one-on-one with a trainer, at their own pace, on a plan tailored specifically to them. No Judgment, No Comparison You won’t be surrounded by “fitness influencers” or groups of people trying to outdo each other. It’s just you and your trainer - focused on progress, not perfection. Our Trainers Are Here for You Every trainer at CGPT is handpicked for their ability to meet people where they’re at - physically and emotionally. Whether you’re walking in with zero gym experience or coming back after a long break, our team knows exactly how to make you feel comfortable, capable, and supported. Real Clients, Real Stories: From Sceptics to Regulars “I hadn’t stepped inside a gym in 20 years. I felt like I was too old and too far gone. But Andrea just smiled and said, ‘Let’s start with where you’re at.’ That was three years ago. Now I train twice a week and feel stronger than I did in my thirties.” – Sarah, 52 “The big gyms always felt like they weren’t made for people like me. I didn’t want to lose weight, I just wanted to feel good in my body again. James made that the focus from day one.” – Rohan, 39 “I used to think weights were only for athletes or bodybuilders. Laurence showed me how to lift for mobility, strength, and longevity. Now I can carry my grandkids without pain.” – Diane, 67 Why Strength Training is the Perfect Starting Point Unlike high-impact group fitness classes or endless cardio sessions, strength training is adaptable. You don’t have to be fit to start - you start to get fit. You don’t need to push to exhaustion. In fact, the goal is often the opposite. With the right guidance, you can: · Build muscle without bulk · Improve bone density and balance · Reduce stress and anxiety · Feel more in control of your health And the best part? It’s not about doing it hard. It’s about doing it right - with a trainer who understands your body, your mindset, and your goals. Meet the Team Who’ll Change the Way You See the Gym At CGPT, our trainers aren’t just skilled - they’re supportive, down-to-earth, and focused on helping you feel seen and heard. Here’s a glimpse at just a few of the faces behind the change: · Andrea , our owner and lead trainer, has a gift for helping clients reconnect with their strength - mentally and physically. · Tim brings quiet confidence and structure to each session, making it easy to feel at ease. · Sophie creates patient, progress-driven programs that focus on movement, not punishment. · Laurence combines physiotherapy insights with a clear, technical approach - perfect for injury rehab or anyone needing extra support. · James is all about making fitness fun again - especially if you've been avoiding it for years. · Mia brings boxing, basketball, and energy into the mix for clients who want to move and feel empowered. · Jon and Adam both focus on clear communication and steady, realistic progress - ideal for beginners who need structure and guidance without any of the overwhelm. Explore all their bios here . Ready to Try - Just Once? You don’t have to sign up on the spot. Come in for an initial consultation and a movement screen, and we’ll go from there. It’s a chance to get a feel for the space, meet your trainer, and see just how different strength training can be when it’s personalised, supportive, and designed for you. We’ll guide you through: · An initial chat about your goals (no jargon, no judgment) · A simple movement assessment · A strength session tailored to your current fitness and comfort level · Clear next steps - if you want them Final Thoughts: Maybe You’re More of a Gym Person Than You Think Here’s the truth: You don’t need to love the gym. You just need to love how you feel when you leave. Strength training isn’t about becoming someone else. It’s about becoming more you - fitter, stronger, more resilient, more confident. So if you’ve always said, “I’m not a gym person”... maybe it’s just because you haven’t found the right kind of gym yet. Want to dip your toe in? Reach out for a no-pressure intro session and see for yourself how personal, supportive, and effective strength training can be. We’re proudly based in Hawthorn, serving locals from Auburn Village to the Booroondara Farmers’ Market and beyond. Check out our website www.chrisgympt.com or contact Andrea directly at andrea@chrisgympt.com to get started.

The Surprising Link Between Muscle and Mental Health: How Strength Training Supports Anxiety and Depression

January 12, 2025
The Surprising Link Between Muscle and Mental Health: How Strength Training Supports Anxiety and Depression When most people think about strength training, they picture muscle gain, fat loss, and improved physical performance. But what many don’t realise is that lifting weights also offers one of the most powerful forms of therapy for the brain. For adults navigating stress, anxiety, depression, or burnout, strength training may be just as effective - if not more so - than traditional forms of mental health treatment. And the best part? The science is catching up fast. At CGPT, we see it every day: clients leave sessions not only physically stronger but mentally clearer, more confident, and emotionally lighter. Let’s take a closer look at the compelling scientific evidence that connects muscle with mental health and why now might be the perfect time to start your own strength journey. The Science Behind Strength Training and Mental Health 1. Weightlifting and Its Antidepressant Effects A groundbreaking meta-analysis published in JAMA Psychiatry found that resistance training significantly reduced depressive symptoms across all age groups and genders - even in people who didn’t see any changes in their physical appearance. In fact, researchers concluded that the mental health benefits of resistance training were comparable to antidepressant medication or psychological therapy in some individuals [1]. Another Australian study led by Deakin University’s Food and Mood Centre supported this, showing that structured resistance training programs led to substantial reductions in symptoms of mild-to-moderate depression after just 8 weeks [2]. Why does this happen? Researchers suggest several mechanisms: · Endorphin release (your natural “feel good” chemicals) · Increased self-efficacy and body confidence · Improved sleep and reduced fatigue · Positive neural adaptations in mood-regulating areas of the brain 2. Resistance Training Helps Regulate Anxiety It’s not just depression - strength training is emerging as a highly effective tool in managing anxiety. A 2021 review in Neuroscience and Biobehavioral Reviews found consistent evidence that strength training reduced symptoms of generalised anxiety disorder (GAD), panic attacks, and even social anxiety [3]. Strength training influences anxiety through: · Regulation of cortisol levels (the body’s primary stress hormone) · Enhancement of brain-derived neurotrophic factor (BDNF) , which supports nerve function and mood stability · Improved vagal tone , which activates the parasympathetic (rest and recover) nervous system In plain terms? Lifting weights helps your nervous system stay calm and composed - even when life isn’t. Why Strength Training Works Differently Than Cardio While cardiovascular exercise is often touted as a “mental health booster,” strength training offers unique advantages. Unlike cardio, which primarily targets endurance, resistance training fosters a sense of mastery and visible progress - two key components for self-esteem and long-term resilience. A University of Sydney study found that participants who performed strength training twice per week showed greater increases in self-worth and life satisfaction compared to those who did cardio alone [4]. The ability to progressively lift heavier weights creates a measurable feeling of accomplishment, which helps reframe negative self-talk and builds a more confident self-image. Mental Health Is Physical Health What makes strength training especially powerful is that it doesn’t isolate the brain from the body - it treats both at once. Here’s how regular resistance training impacts your overall wellbeing: · Improved sleep quality , especially deep, restorative sleep · Enhanced cognitive function and working memory · Decreased inflammation , which is increasingly linked to depression and mood disorders · Better insulin sensitivity and blood sugar regulation, which stabilises energy and mood swings As the Australian & New Zealand Journal of Psychiatry highlights, inflammation and metabolic dysfunction are key biological drivers of depression so addressing them with movement, strength, and nutrition is essential [5]. Personal Training That Supports More Than Just Muscles At CGPT in Hawthorn, we recognise that physical transformation is only half the story. Our trainers work with each client to build confidence, mental resilience, and a sense of achievement that carries into everyday life. Andrea: The Grounded Guide As the owner of CGPT, Andrea knows that long-term results come from consistency and trust. Her balanced and personal approach empowers women, particularly those navigating life transitions like menopause or new parenthood, to stay mentally and physically strong. Tim: The Quiet Transformer Tim’s detailed and adaptable training style has helped countless clients who "weren’t gym people" suddenly fall in love with strength training - and with themselves. His calm presence and strong communication skills create a safe space for progress. Laurence: The Precision Pro With a background in physiotherapy and years of technical experience, Laurence ensures that every movement is intentional and safe - especially for clients who may be recovering from mental or physical burnout. James: The Encourager James’ fun, reward-driven sessions are designed to bring joy back into movement. For clients dealing with stress or overwhelm, he’s a reminder that fitness doesn’t have to feel hard - it just has to feel good. Sophie: The Rebuilder Sophie’s patient and encouraging coaching helps clients reframe exercise as something to enjoy, not endure. Her focus on progress over perfection is especially powerful for those coming from a place of self-doubt or body dissatisfaction. Jon: The Steady Anchor Jon’s approach is positive, calm, and adaptable. His focus on making strength training feel welcoming means clients walk away feeling better mentally - every single time. Mia: The Energy Shift With a background in boxing and athletic performance, Mia’s sessions are high-energy and full of variety. But beneath the fun is a serious commitment to helping people feel emotionally strong, not just physically capable. Adam: The Strategist Adam’s training philosophy is intelligent, supportive, and deeply motivating. He’s a great fit for clients dealing with fatigue, overwork, or who need structure and accountability to stay on track. The Power of Community in Mental Health One of the often-overlooked benefits of strength training is community. Having a trainer who knows you, supports you, and believes in your progress can be transformational, especially when motivation or self-confidence is low. The CGPT studio environment is designed to be welcoming, non-judgemental, and uplifting. Whether you’re walking through the door for the first time or returning after a tough season, you’ll be met with empathy, expertise, and a plan tailored just for you. Getting Started: What to Expect If anxiety, depression, or chronic stress has held you back from training in the past, we understand. That’s why our approach is different. We’ll meet you where you are - physically, emotionally, and mentally - and guide you forward with care and clarity. A first session typically includes: · A private one-on-one assessment · Discussion around current lifestyle, stress, and goals · Introductory movements to gauge strength and confidence · A supportive plan that adapts as you grow You won’t be asked to do anything you’re not ready for. There’s no judgement, no pressure, and no comparison - just progress at your pace. Final Thoughts In a world where mental health challenges are rising and traditional treatments often fall short, strength training offers a new - and incredibly effective - way forward. Whether you're managing anxiety, overcoming depression, or simply feeling overwhelmed by life, resistance training could be your next best step. And at CGPT, you won’t be doing it alone. Your strength journey starts here. Ready to take the first step? Join our community at CGPT and discover how strength training can shift not just your body but your entire outlook. Check out our website at www.chrisgympt.com or contact Andrea directly at andrea@chrisgympt.com to book your first session. Bibliography 1. Gordon, B. R. et al. (2018). "Resistance exercise training for anxiety and worry symptoms among young adults: A randomized controlled trial," JAMA Psychiatry. 2. Jacka, F. N. et al. (2019). "The SMILES trial: A randomised controlled trial of a dietary intervention for adults with major depression," BMC Medicine. 3. O’Connor, P. J. et al. (2021). "Exercise reduces anxiety and improves mental health: Systematic review," Neuroscience and Biobehavioral Reviews. 4. Rethorst, C. D. & Trivedi, M. H. (2013). "Evidence-based recommendations for the prescription of exercise for major depressive disorder," Journal of Psychiatric Practice. 5. Malhi, G. S. et al. (2015). "The clinical management of depression: An update," Australian & New Zealand Journal of Psychiatry.

Strength Training During Menopause: Why Now Is the Perfect Time to Start

January 1, 2025
Strength Training During Menopause: Why Now Is the Perfect Time to Start Menopause is a natural, powerful transition - and strength training can be one of the most effective, empowering tools to help you thrive through it. At Chris’ Gym in Hawthorn, we believe that strength training during menopause isn’t just beneficial - it’s essential. Backed by strong scientific evidence, a personalised strength training program can help you maintain muscle, protect your bones, boost your mood, and preserve your independence long into the future. Let’s explore why strength training matters so much during menopause, and how our experienced trainers - Andrea, Tim, Laurence, James, Sophie, Jon, Mia and Adam - are here to support you every step of the way. Understanding Menopause and Its Impact on Your Body During menopause, oestrogen levels naturally decline. This hormonal shift affects almost every system in your body, including: Bone density : Bone mass can decrease rapidly, increasing the risk of osteoporosis (Greendale et al., 2012). Muscle mass : Age-related muscle loss (sarcopenia) accelerates during and after menopause (Maltais et al., 2009). Metabolism : Slower metabolism can lead to unwanted weight gain (Lovejoy et al., 2008). Mood and cognition : Increased rates of anxiety, depression, and cognitive changes are common (Maki & Henderson, 2016). Joint health : Reduced collagen production can contribute to joint stiffness and pain (Bainbridge et al., 2015). The good news? Strength training addresses all of these challenges - and more. The Scientifically Proven Benefits of Strength Training During Menopause 1. Preserving and Building Muscle Mass Sarcopenia affects nearly 30% of women aged 60 and above (Cruz-Jentoft et al., 2010). Muscle loss can compromise balance, mobility, and independence. Strength training stimulates muscle protein synthesis, helping to maintain and even increase lean muscle mass well into older age. A 2019 systematic review published in Menopause found that strength training significantly improves muscle strength and size in postmenopausal women (Chodzko-Zajko et al., 2019). At Chris’ Gym, trainers like Tim and Mia are passionate about progressive overload programming - building strength safely and effectively, no matter where you’re starting from. 2. Protecting Bone Health Low oestrogen leads to rapid bone loss, but lifting weights can stimulate bone-forming cells (osteoblasts). The International Osteoporosis Foundation recommends strength training as a primary strategy for reducing fracture risk (IOF, 2022). Research from The Journal of Bone and Mineral Research confirms that even short-term resistance training can increase bone mineral density in postmenopausal women (Kerr et al., 2017). Laurence and Adam are both highly skilled at teaching safe, functional lifting techniques designed specifically to load bones in a protective, progressive way. 3. Boosting Metabolism and Fat Loss Strength training builds lean muscle, which burns more calories at rest compared to fat tissue. This helps counteract the natural decline in resting metabolic rate that occurs during menopause. A study in Obesity showed that resistance training helps significantly reduce abdominal fat, the type most associated with metabolic diseases (Davis et al., 2013). Sophie and Jon love focusing on compound lifts like squats, deadlifts, and presses - highly effective for boosting metabolism while also empowering you with real-world strength. 4. Supporting Cardiovascular Health Menopause increases the risk of cardiovascular disease due to hormonal changes. Strength training improves blood pressure, lipid profiles, and vascular function (Cornelissen & Fagard, 2005). James specialises in helping clients integrate strength and conditioning strategies that support heart health and endurance, without the need for endless cardio sessions. 5. Enhancing Mental Health and Confidence The hormonal changes of menopause often bring mood swings, anxiety, and lowered self-esteem. Strength training has been shown to reduce depressive symptoms, improve self-image, and increase resilience (Gordon et al., 2018). Andrea, owner of Chris’ Gym, understands the emotional side of training deeply. Her coaching style focuses on meeting you where you are and building genuine confidence - not just physical strength. Why Personalised Strength Training Matters Generic workout plans simply don’t cut it during menopause. Your body is changing, and you deserve a training program that changes with it. At Chris’ Gym, we take a personalised approach: Initial assessment : Understand your current fitness, injury history, and goals Customised program design : Focused on strength, mobility, balance, and joint care Ongoing progression : Gradually increasing intensity without overloading joints or risking injury Lifestyle support : Guidance on recovery, stress management, and supplementation where appropriate Our team of trainers - each with unique strengths - will ensure your experience feels tailored, empowering, and safe. Meet the Team Who Will Support You Andrea : Owner and head trainer, specialising in smart, balanced strength programs that prioritise sustainable results. Tim : Known for his adaptable coaching style and passion for helping clients realise their strength potential. Laurence : Technical master, focused on helping you move better, lift smarter, and feel confident with every rep. James : Makes fitness fun and approachable while ensuring your sessions are structured for maximum effectiveness. Sophie : Empathetic and motivating, perfect for those starting their strength journey later in life. Jon : Positive, supportive and patient — a great fit if you’re feeling nervous about lifting weights. Mia : Energetic and passionate about making strength training an uplifting part of your lifestyle. Adam : Brings smart programming and a genuinely supportive approach, ensuring every session feels achievable and inspiring. The CGPT Difference At Chris’ Gym in Hawthorn, we offer: ✔️ Private, welcoming environment (no crowds, no judgement) ✔️ One-on-one focus (you’ll never be “just another number”) ✔️ Trainers who truly care about your journey through menopause and beyond ✔️ Programs that grow with you over months and years - not weeks ✔️ A strong, connected community of women lifting each other up Ready to Reclaim Your Strength? If you’re going through menopause — or approaching it — there has never been a better time to start strength training. It's not about lifting the heaviest weight in the room — it's about building the strongest, healthiest, most confident version of you. Come train with a team that understands what strength truly means. Want to get started? Check out our trainers here: Meet Our Trainers Or send Andrea an email at andrea@chrisgympt.com We can’t wait to support you on your journey. Bibliography · Bainbridge, K. E., Sowers, M. F., Crutchfield, M., Lin, X., & Jannausch, M. (2015). Natural history of bone loss over 6 years among premenopausal and postmenopausal women aged 25–44 years: The Michigan Bone Health and Metabolism Study. Osteoporosis International, 26(3), 1025–1034. · Chodzko-Zajko, W., Proctor, D., Fiatarone Singh, M., et al. (2019). Exercise and Physical Activity for Older Adults. Menopause, 26(12), 1391–1399. · Cornelissen, V. A., & Fagard, R. H. (2005). Effects of resistance training on blood pressure: a meta-analysis of randomized controlled trials. Journal of Hypertension, 23(2), 251–259. · Cruz-Jentoft, A. J., Baeyens, J. P., Bauer, J. M., et al. (2010). Sarcopenia: European consensus on definition and diagnosis. Age and Ageing, 39(4), 412–423. · Davis, K. E., Carson, T. L., Evans, M. V., et al. (2013). The impact of physical activity on adiposity and fat distribution. Obesity, 21(5), 1230–1237. · Greendale, G. A., Huang, M. H., Karlamangla, A. S. (2012). Menopause-associated symptoms and cognitive performance: Results from the Study of Women's Health Across the Nation. American Journal of Epidemiology, 175(4), 376–385. · Gordon, B. R., McDowell, C. P., Hallgren, M., et al. (2018). Association of efficacy of resistance exercise training with depressive symptoms. JAMA Psychiatry, 75(6), 566–576. · International Osteoporosis Foundation. (2022). Osteoporosis prevention: Resistance exercise recommendations. Retrieved from https://www.iofbonehealth.org/ · Kerr, D., Ackland, T., Maslen, B., Morton, A., Prince, R. (2017). Resistance training over two years increases bone mass in calcium-replete postmenopausal women. Journal of Bone and Mineral Research, 12(3), 507–515. · Lovejoy, J. C., Champagne, C. M., de Jonge, L., et al. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 32(6), 949–958. · Maki, P. M., & Henderson, V. W. (2016). Hormone therapy, dementia, and cognition: The Women's Health Initiative 10 years on. Climacteric, 19(4), 308–316. · Maltais, M. L., Desroches, J., Dionne, I. J. (2009). Changes in muscle mass and strength after menopause. Journal of Musculoskeletal and Neuronal Interactions, 9(4), 186–197.
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