# @mackinprof on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DV8ISBMiPsy
- **Gondola URL:** https://gondola.cc/posts/60222915-mackinprof-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c982c340f3.jpg
- **Posted:** 2026-03-16T09:00:47.000+00:00
- **Account Owner:** Stuart Phillips (@mackinprof) — https://gondola.cc/mackinprof

## Caption

The ACSM overview reports that resistance training improves strength, hypertrophy, power, gait speed, balance, chair-stand performance and timed up-and-go in healthy adults, and the network meta-analysis shows that most reasonable resistance-training prescriptions beat doing nothing for strength and muscle. 

Perimenopause can feel like a moving target. Strength does not have to be.

Midlife is when resistance training becomes especially useful. It helps build and preserve muscle, improve strength, maintain power, support balance, and keep everyday function - lifting groceries, picking up your kids, getting up and down stairs - feeling easier. Those are exactly the qualities many women start to notice shifting during the perimenopausal transition.

The good news is that you do not need a perfect or complicated program to benefit. Weights, machines, bands, and home-based training can all work. A simple place to start:
- 2 sessions per week, 
- Training all the major muscle groups. 
- Heavier loads tend to optimize strength, and 
- Multiple sets help build muscle, 
- BUT the biggest win is CONSISTENCY!

See: American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026 Mar 5;58(4):851–872. doi: 10.1249/MSS.0000000000003897 (link in bio)

AND

See: Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. Br J Sports Med. 2023 Jul 6;57(18):1211–1220. doi: 10.1136/bjsports-2023-106807 (link in bio)

The BIG takeaway from these papers

The best resistance training program is probably not the most complicated one. It is the one you can do consistently, progress sensibly, and stick with over time.

Midlife is not the time to step back from strength. It is the time to build it.

The biggest contributor - because many methods work - is consistency! 

#Perimenopause #MidlifeHealth #ResistanceTraining #StrengthTraining #MuscleHealth #WomenWhoLift #HealthyAging #Healthspan #ExerciseIsMedicine #Menopause #MidlifeWomen #LiftWeights

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## Tags

musclehealth, resistancetraining, healthspan, strengthtraining, midlifehealth, midlifewomen, liftweights, exerciseismedicine, perimenopause, menopause, womenwholift, healthyaging

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