Part 3: The Empowering Benefits of Strength Training for Female Horse Riders Post-Menopause

In Parts 1 and 2 of this series, we spoke about the importance of strength training for female horse riders and also how our cycle affects that, But what about when the cycle "ends"?

As women navigate through the transformative phase of post-menopause, maintaining overall health and well-being becomes increasingly crucial. For female horse riders, this period presents unique challenges and opportunities. Engaging in strength training can be a game-changer, offering a plethora of benefits that extend beyond physical fitness.

This is why we will explore the empowering advantages of strength training for female horse riders post-menopause.

Enhanced Bone Health:

Post-menopause often brings a decline in estrogen levels, which can contribute to a decrease in bone density. Strength training, particularly weight-bearing exercises, has been shown to stimulate bone formation and slow down bone loss. For female horse riders, this is especially important, as strong and healthy bones are fundamental to withstanding the impact of horseback riding and preventing injuries.

Muscle Strength and Joint Stability:

Strength training plays a pivotal role in maintaining and building muscle mass. As women age, they may experience muscle loss, leading to decreased strength and stability.

This can start as early as 35!

Regular strength training exercises target key muscle groups, enhancing overall strength and stability. This is invaluable for female horse riders, as it directly translates to improved balance and control while in the saddle.

Increased Metabolism and Weight Management:

Metabolism tends to slow down with age, making weight management a common concern post-menopause. Strength training, with its ability to build lean muscle mass, helps rev up the metabolism. This not only aids in weight management but also contributes to improved body composition, fostering a healthier and more active lifestyle for female horse riders.

But it's not just about weight, when we see changes in our muscle tone or find ourselves able to do something that we could never do before, we feel strong and confident, no matter what's on the scales.

Improved Posture and Core Strength:

Horse riding demands a strong and stable core, making posture and balance crucial elements of a rider's skill set. Strength training exercises, especially those targeting the core muscles, help improve posture and balance. Enhanced core strength not only contributes to a more effective riding experience but also reduces the risk of back pain and discomfort. We often attribute lower back pain to a weakness there but this is not the case, the issue often stems from having weak glutes or abs and our back gets tired from picking up the slack.

Any woman who has given birth will also have a weakened core as the abdominal wall splits during pregnancy, and the pelvic floor can also suffer during childbirth. This can have knock-on effects later in life if not properly rehabbed.

Mood Enhancement and Stress Reduction:

The hormonal fluctuations associated with menopause can sometimes lead to mood swings and increased stress levels. Strength training has been linked to the release of endorphins, the body's natural mood enhancers. Engaging in regular strength training sessions can act as a powerful stress reliever, promoting mental well-being and a positive outlook on life.

I do want to stress, that this is not a replacement for therapy or counselling. The menopause is a big life change and can be difficult to come to terms with, so if you need help, do reach out to someone.

Increased Energy Levels:

Post-menopausal women often face fatigue and a perceived decline in energy levels. Strength training has been shown to combat fatigue and increase overall energy levels. This boost in energy is not only beneficial for everyday activities, but also for the demands of horse riding, ensuring that female riders can enjoy their time in the saddle to the fullest.

For female horse riders navigating the journey of peri/post-menopause, strength training emerges as a holistic solution, offering benefits that extend far beyond the physical realm.

From improving bone health to boosting mood and energy levels, incorporating strength training into one's routine can empower women to embrace this phase of life with vitality and confidence, ensuring a fulfilling and active equestrian experience.

While pharmaceutical interventions may still be needed to navigate through menopause initially, strength training is something that should be considered in the long term to make sure that you get the most out of life both in and out of the saddle.

Come back next week for the next part of this series or you can find the full series on Equitas!

Part 2: The Impact of the Female Cycle on Training

If you missed Part 1 you can read it here!

Women's bodies are incredibly complex, with monthly hormonal fluctuations that can affect various aspects of our lives, including physical fitness and training. The female cycle, commonly referred to as the menstrual cycle, is an intricate interplay of hormones that can impact energy levels, mood, and physical performance. I want to explore how the female cycle can affect your training and provide valuable insights to help women optimize their workouts throughout the month and also understand how we can work with it instead of beating ourselves up for not performing the way that we think we should.

Understanding the Female Cycle

The menstrual cycle typically lasts 28 days, although it can vary from 21 to 35 days in adults. It's divided into four main phases:

1. Menstrual Phase: This phase lasts for the first 3-7 days of the cycle, and it's when menstruation occurs. Hormone levels are at their lowest during this time, which can lead to feelings of fatigue and lower energy.

2. Follicular Phase: Following menstruation, the body enters the follicular phase. This phase is characterized by an increase in estrogen levels, which can lead to improved endurance and strength. Women might feel more energetic during this time.

3. Ovulatory Phase: Around the middle of the cycle, estrogen and luteinizing hormone (LH) surge, leading to ovulation. This phase often provides the best conditions for strength training and high-intensity workouts. Energy levels and motivation tend to be at their peak.

4. Luteal Phase: In the luteal phase, both estrogen and progesterone are elevated. While these hormones can contribute to bloating and fatigue, they also play a role in recovery and muscle repair. This phase can be ideal for lower-intensity workouts, flexibility training, and relaxation exercises.

The Impact of Hormones on Training

Now that we've outlined the phases of the female cycle, let's delve into how these hormonal fluctuations can affect your training.

1. Energy Levels: Hormone variations can lead to changes in energy levels. During the follicular phase, you may feel more energetic and motivated, making it an excellent time for intense workouts. In contrast, the menstrual and luteal phases may bring about fatigue and mood swings, requiring more attention to recovery and lighter exercises.

2. Strength and Performance: The ovulatory phase is often dubbed the "golden window" for strength training and high-performance workouts. Elevated estrogen levels can enhance muscle strength and endurance. This is when you might notice personal records being set and exercises feeling easier.

3. Recovery: The luteal phase, with its increased progesterone levels, can affect recovery. You may not feel your strongest during this time, meaning it may be better to opt for less intense activities, such as yoga or swimming, that focus on recovery and flexibility.

4. Pain Tolerance: Many women experience heightened pain sensitivity during the menstrual phase, which could affect training. Understanding and managing pain during this time is crucial to prevent injuries and maintain a consistent training regimen.

Practical Tips for Training Throughout the Female Cycle

To make the most of your training while taking into account the female cycle, consider the following tips:

Track Your Cycle: Using a menstrual cycle tracking app can help you predict your hormonal phases and adjust your workout plan accordingly. You will also be able to identify the weeks that you will need to be a little kinder to yourself and understand that you are not regressing.

Be Flexible: Embrace flexibility in your training routine. During low-energy phases, don't push yourself too hard; opt for gentler exercises or focus on recovery and mobility work. You will feel good from moving, even just a little bit.

Nutrition: Adapt your diet to your changing energy needs. Consume more calories during high-intensity phases and emphasize nutrition that supports muscle recovery and energy during other phases.

Hydration: Stay well-hydrated throughout your cycle, as it can help alleviate bloating and cramping. Get a big bottle and bring it around with you so you don't forget to drink your water, and if you don't like water, add some cordial to give it some flavour.

Listen to Your Body: Pay attention to how your body feels and adjust your training based on your energy levels and mood. You don't have to perform at 100% all of the time. If you aren't feeling it, don't be afraid to taper back on the intensity and you will feel much better about yourself and your training.

The female cycle can indeed affect your training, but with knowledge and careful planning, you can optimize your workouts throughout the month. Being in tune with your body's natural rhythms and adapting your training accordingly can help you maintain consistency and achieve your fitness goals, regardless of where you are in your cycle. Remember, every woman's experience is unique, so don't hesitate to consult with a healthcare professional or fitness expert for personalised advice if there is anything that you are unsure of.

Part 3 will be available on this blog next week or you can find the full series on Equitas.

The Empowering Benefits of Strength Training for Female Horse Riders: Part 1

I wrote this series of articles for Equitas and I wanted to post them here on my Blog too!

Strength training has long been associated with athletes and fitness enthusiasts looking to build muscle and improve their physical performance. It has also been a bit of a bone of contention for women. The gym and training it is almost synonymous with "weight loss" and anyone (mostly women) who has taken on an extreme transformation plan, crash diet or Boot-Camp style training, probably doesn't have the best relationship with the gym.

However, female horse riders need to recognise the remarkable benefits that strength training can offer them when riding. Beyond the aesthetics of a "toned" (a word I hear all the time from women) physique, strength training plays a crucial role in enhancing a rider's skills and overall well-being. I want to explore how strength training can empower female horse riders to become better athletes (yes, no matter what level you are, you are an athlete) and caretakers for their equine buddies.

So, here are four reasons that I think that strength training is so important for female horse riders.

Enhanced Core Strength

Horse riding demands a strong and stable core. It's the centre of balance and control while mounted on a horse. Any woman who's had a child knows that those little bundles of joy/nightmares can wreak havoc on your core muscles. While pregnant, the abdominal muscles literally split as the child grows, and while I have no personal experience in it, I've heard the pelvic floor takes a hammering too. This, in turn, will affect your balance while riding. So it's really important to build these muscles up, especially postpartum.

Strength training exercises such as planks, squats, and deadlifts target core muscles, helping riders maintain a secure, balanced position in the saddle, and also helping the other issues that sometimes arise after having a baby. A strong core also improves posture, reducing the risk of back pain or injury.

Increased Endurance

Horse riding is a physically demanding activity, and riders often need to maintain the correct position for extended periods.

How often have you come back from a really intense lesson or a long day at a show and been in bits for the next few days?

Strength training increases muscular endurance, allowing riders to stay in the saddle for longer without experiencing fatigue or stiffness.

But that's not all, it will also help you when you're working around the yard. We all know feed, bedding and hay aren't light, so by strengthening your muscles you will also be making these jobs easier! Squats, lunges, and kettlebell swings can be particularly effective in building the leg and hip muscles necessary for this.

Injury Prevention

Strength training is not only about building muscle but also about protecting the body from injuries.

Horse riders are at risk of various injuries, including falls and muscle strains. Strengthening the muscles around joints, like the knees and shoulders, can reduce the likelihood of these injuries occurring. Think of the muscles as extra protection around the joints. They will be like added cushions should you fall.

Also don't forget that one of the biggest precursors to injury is previous injury. If you have a previous injury but always still feel like it's weaker than one side, that's because it is! By working on it you can help prevent it from reoccurring.

Long-Term Health

Finally, strength training contributes to the long-term health and well-being of female horse riders, and females in general. It can help prevent conditions like osteoporosis by promoting bone density, something that women are more prone to getting thanks to the hormonal changes that happen during and after menopause.

It enhances cardiovascular fitness, reducing the risk of heart disease. I know that this sounds strange as cardiovascular is usually associated with running/cycling etc. but anyone who has done enough squats in a row will know how gassed you get from it!

A strong, healthy body not only benefits the rider but also ensures they can continue to enjoy their equestrian pursuits for years to come. Plus your horse is going to be much more comfortable when you ride and you will be able to give them clear aids.

I hope this article has helped some women look at strength training and gym work differently.

It is not a punishment for what you ate or needs to be done because you don't fit into the current size that society currently deems acceptable.

Strength training is an empowering and essential component of a female horse rider's fitness programme. It offers a wide array of benefits, I've only listed a few in this article.

Female riders who strength train have the opportunity to become better equestrians, and at the same time, ensure their long-term health and well-being.

We as women are so mentally strong and resilient so why not be physically strong and resilient too?

Not only will we feel strong, confident and powerful while riding, but we will never need someone to open a jar for us again!

Part 2: Will be out next week so make sure that you follow this blog or subscribe to Equitas to find the full series.