Chapter 23
Exercise Guidelines for the
Postmenopausal Woman
Shawn Anger, MS, NSCA-CPT
Texas Tech, Physical Therapy Today Exercise Center
Lubbock, Texas
Chelsea Barker, MS, NASM-CPT
Texas Tech, Physical Therapy Today Exercise Center
Lubbock, Texas
Learning Objectives
• The cardiopulmonary physiology for older women
when engaging in activity.
• The changes in bone mass density for
postmenopausal women.
• The conformational changes of muscles and
strength capabilities as women age.
• Guidelines for appropriate exercise for
postmenopausal women.
Cardiovascular Changes
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VO2 max decreases with age by 5-10% per decade
Max HR decreases
Heart rate recovery time increases
Resting blood pressure increases from a narrowing
of the blood vessels
• Changes occur due to a decrease in compliance in
myocardial tissue
Pulmonary Changes
• Alveoli lose elasticity with age.
• Pulmonary blood volume decreases with
age.
• Intercostal muscles become more stiff and
weak.
• Rate of ventilation increases is also slowed
giving another reason for an increased
warm-up time.
Bone Mass Density Changes
• Rate of reabsorption is greater than the rate
of new bone formation.
• This condition is often diagnosed as
osteoporosis.
• Bone mass loss can be substantial with rates
of 20% loss at age 65 and 30% loss at age
80.
Prevention of Bone Density Loss
• Adequate calcium intake.
• Weight bearing activity causes stress on the bones
that stimulate
• Difficult to increase bone density. The goal
should be to stabilize bone density loss.
• Bone density loss occurs mostly in trabecular
bone, which is found in the vertebrae, the neck of
the femur, and the wrist leaving these areas prone
to fracture.
Changes in Skeletal Muscles and
Strength Capabilities
• Women lose strength at a faster rate with
age than men.
• Loss in strength comes in part from a
decrease in motor units.
• Type II fibers decrease while type I fibers
increase.
• Overall loss in muscle mass, seen especially
in the lower extremity.
Benefits of Exercise for
Postmenopausal Women
• Increase resting metabolic rate.
• Improved balance to reduce the risk of
falling and subsequent fractures.
• Maintain healthy and strong muscles.
• Maintain bone density.
Exercise Guidelines
• Effective training intensity for resistance
training is 50-80% 1RM.
• Increase intensity by 5% for upper
extremity exercise and 10% for lower
extremity exercise.
• Ensure that the facture prone areas are areas
of focus in a training program.