Exercise with EllieD

Another reason not to put the weights down after menopause.

A major new review of 60 controlled studies has found that resistance training in post-menopausal women doesn't just improve strength. It was also associated with reductions in resting heart rate and blood pressure, with no evidence of harmful changes to the heart.

And another recent review found that higher-intensity, impact and strength exercise can produce small but meaningful improvements in bone density after menopause.

Walking is excellent. Pilates and yoga have their place. But women need strength, too — and the evidence for resistance training after menopause just keeps getting better.

Lift things. Keep lifting things. Your future self will thank you.

I’ve got another reason for you to have a clear-out! 💗

We’re becoming an Against Breast Cancer Bra Bank holder here in Dundee, collecting unwanted bras to help raise funds for breast cancer research.

Bras that are still wearable can be given another life rather than ending up as textile waste, while the recycling scheme raises money for important research — including work looking at the prevention and treatment of secondary breast cancer.

Exercise with Ellie D has always been about much more than just exercise. It’s about women looking after ourselves, looking after each other, and staying as healthy and strong as we can as we get older.

So this feels like a rather lovely thing to support.

The Bra Bank will be kept at a private address, so I won’t be publishing the collection point online. If you’re in Dundee and have bras you'd like to donate, just send me a message and we can arrange a time for you to drop them off.

And yes — this is official permission to finally get rid of the bras lurking at the back of the drawer that haven't fitted properly since 2017. 😄

Another good reason to keep the weights in the mix after menopause.

A newly published systematic review brought together 60 controlled studies of resistance training in post-menopausal women. As well as the benefits we already know about for muscle and bone, strength training was associated with improvements in blood pressure and resting heart rate.

So walking is brilliant, and cardio is important — but the evidence really doesn't support the social-media message that women should reach menopause, put down the weights and just walk.

We are still very capable of getting stronger. And it turns out our hearts may thank us for it too. 💪

Walking is great — and I’m certainly not knocking it — but for women after menopause, **resistance training deserves much more attention**.

As oestrogen falls, we lose muscle and bone more quickly. Resistance exercise helps us maintain strength, muscle mass and bone health, and it can also improve balance, mobility and confidence in everyday life.

And this isn’t just fitness folklore — **there is good evidence behind it**. Resistance-based exercise is consistently recommended for maintaining muscle and bone health as we age, particularly after menopause.

Resistance training doesn’t have to mean lifting heavy weights in a gym. **Pilates, yoga, bodyweight exercises, resistance bands and weights** can all play a part, provided the muscles are actually being challenged.

Those viral walking workouts can be a nice way to get moving and improve cardiovascular fitness. But walking alone doesn’t give our muscles and bones the same stimulus.

So by all means, walk.

But also **push, pull, squat, lift, balance and stretch.**

After menopause, staying strong matters. 💪

💪 The evidence keeps pointing in the same direction—strength training is one of the best investments post-menopausal women can make. Building muscle isn't just about fitness; it's about protecting bones, maintaining independence and staying well for years to come.

Exercise after menopause doesn’t need to mean Lycra, gyms or punishing workouts.

It can be a walk, a few simple strength exercises, some balance work, or anything else that keeps you moving and feeling capable.

We’re not trying to turn back the clock. We’re looking after the bodies we have now — keeping them stronger, steadier and ready for whatever comes next.

Small steps still count. 💪

Knee #02 has been rescheduled for 8th September. Then I will no longer have wonky legs! Looking forward to getting back to teaching (cover only!) sometime next year. Hurrah!

I haven't posted much, lately, but I have good news! I'm back at classes (as a participant) so if you see me please give me a wave and a big 'hello'. Knee #2 has been scheduled and is happening soon! And if recovery is as good as Knee #1... I hope to get back to teaching. It will just be class cover... which I LOVE! Hopefully I will see you soon!