An introduction to strength training delivered at Edge Hill University's menopause cafe on International Women's Day 2024.

1. Strength
Training
Becka Colley-Foster

2. Overview
• Health and Safety Disclaimers
• What is strength training?
• Why is it important?
• Where do you start?!
• Fuelling your body
• Recipe ideas
• Next steps

3. Before we
begin!!!
• I am NOT an expert.
• I am NOT a qualified PT.
• I am NOT a qualified nutritionist.
• Do not do too much too quicky and
then give up!
• Start small and grow slowly!

4. Before you start a new
diet or programme of
exercise consult a relevant
healthcare provider,
especially if you have
underlying health
conditions.

5. What is Strength Training?
• Strength training is also called resistance training.
• Involves strengthening and toning your muscles by
contracting them against a resisting force.
• You don’t have to lift heavy for it to be effective!
• Should aim for at least two strength sessions per week.
• Need to work to the point your muscles need to rest
before you continue.
• Typically work in ‘sets’ containing a number of ‘reps’
e.g. three sets of eight reps.

6. Zoe Podcast
• Fitness routines for menopause

7. Examples of Strength Training Activities
• Using your bodyweight:
• Press ups
• Lunges
• Bodyweight squats
• Using resistance bands
• Lifting weights: free weights (dumbbells) and barbell work
• Can also include everyday activities e.g.:
• Heavy gardening
• Hiking
• Stair climbing
• Yoga
• Dancing etc.

8. Examples of
Bodyweight
Exercises
Useful Resources
• Joe Wicks: extensive range
of free workouts from
absolute beginner to
expert.
• NHS: good overview of
how to get started and
what to do.
• Guardian: 16 life changing
daily moves.

9. Resistance
Band Exercises
• Add load.
• Don’t need lots of
equipment.
• Versatile piece of
equipment.
• Can also be added to
weights to increase
resistance.

10. Using
Weights
• Weightlifting: snatch and
clean and jerk.
• Powerlifting: squat, bench,
deadlift.
• Crossfit & Hyrox: mix of
barbell work, free weights,
bodyweight, HIIT and running
(both are BRUTAL!!).
• Free weights
(dumbbells/kettlebells).

11. Why did I start
strength training?
Long covid and daily steroid use +
Perimenopause +
Years of non-weight bearing activity (cycling) +
Lack of calcium in my diet (no dairy, lack of fortified
foods)
Family history of osteoporosis

12. Also because of
my Mum…

13. Progress?
• HiiT activities via Edge Hill Sport
• Started lifting in June 2020.
• Followed stronglifts 5x5 for about a year and
saw gains.
• Did ladies lifting class at local gym.
• Decided to work with a dedicated powerlifting
coach in Jan 2022.
• First comp Nov 2022 (unsanctioned).
• First sanctioned comp March 2023.
• Currently ranked 55th in the world for age and
weight class and 8th in the England.
• Next comp 24 March 2024.
U76kgs M1 Winner.

14. Where do you
start?
Gently! Slowly progress
Body weight exercises
Low free weights/empty bar
Follow a programme
Get a coach or join classes to improve
technique and form

15. Fuelling your
body
• Understanding your TDEE.
• Using macros.
• Balancing your diet.
• Consistency is key!

16. TDEE
• Total Daily Energy Expenditure
• TDEE calculator

17. What does
this mean?
• Only a guide.
• Don’t get too hung up on
numbers.
• Can use a tracker to help
with calorie burn.
• Remember to change your
TDEE information if your
activity levels vary!

18. Using MyFitnessPal
(free version)

19. Log Everything. ALL. THE. TIME!!!
• Log every single thing you eat and drink during the day.
• Sounds like a lot of work but once MyFitnessPal is set
up it’s easy.
• Keeps you on track.
• Makes you think about what you eat and drink.
• WEIGH what you eat, all the time, and don’t
guesstimate!

20. Plan Ahead
• Plan your meals for the week to help
with keeping on track.
• Keep your meals balanced around your
macros:
• 30g protein minimum per meal.
• Keep an eye on carbs.
• Make sure you include at least two
fist sized portions of fibrous
vegetables with every meal.
• Keeps you fuller for longer!
• Need at least 40g fat per day, of
which max 22g can be saturated.

21. Protein Hacks
• Protein powder.
• Protein puddings.
• Protein noodles.
• Silken tofu rather than cream in
sauces.
• Skyr, skyr and more skyr!
• Soya milk in drinks.

22. Protein Recipe Ideas
• BBC Good Food: High Protein Recipes
• Vegan Ideas: David Cleary PT (Instagram)
• My blog (!) and instagram
• Vegetarian and Vegan Athlete Recipe Books by Anita
Bean

23. Consistency is
key!
• Be consistent.
• Make healthy (ier) choices.
• Enjoy treats….occasionally!
• Ditto booze (if you drink).

25. Useful links
The powerlifting community is strong
<groan> on Instagram, here are some good
accounts to follow:
• Squat_University
• NW Powerlifting
• Raw Strength Gym
• British Powerlifting
• International Powerlifting Federation (IPF)

27. Set goals and measure
progress
Progress (gains!) one year apart

28. Don’t rush it or get frustrated!

29. Nov 2022 92.5kgs
Set goals and measure
progress
March 2024 115kgs
+22.5kg
difference!
• Consistency
with
training.
• Nutrition.
• Dedication!

30. Any Questions?