Jennifer Aniston's workout regime 'effective' for menopausal women, study says

Yahoo

29-01-2025

Jennifer Aniston is something of a guru when it comes to fitness. The former Friends actor, 55, has often discussed her exercise regime and the workouts she swears by to keep her in shape.
And now, it seems, she has the backing of science.
The Morning Show star has long been a fan and advocate for Pvolve, an at-home low-impact resistance exercise programme and brand founded by Rachel Katzman. And now a new study proves just how effective the workout is, particularly for women in middle age going through the menopause.
While there isn't a one approach fits all when it comes to fitness, research from the University of Exeter has found the regime to be "effective at improving strength and balance in women during and post-menopause".
The study set out to examine whether Pvolve – an at-home low-impact resistance exercise programme – could improve strength, balance, and body composition and assess whether any improvements were affected by menopause status.
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The results, published in the journal Medicine and Science in Sports and Exercise, compared 72 moderately active women aged 40 to 60, who were not taking hormone replacement therapy (HRT).
They were split into two groups, with 45 signed up to Pvolve for 12 weeks and 25 asked to do 150 minutes of moderate exercise per week.
Among the improvements of those undertaking Pvolve were a 19% increase in hip function and lower body strength, 21% increase in lower-body flexibility, 10% increase in dynamic balance, mobility, and stability, as well as an increase in lean muscle without increasing total body mass.
The improvements were comparable among women who were pre-, peri-, and post-menopausal.
The study, which was funded by Pvolve, is the first to compare the effect of resistance exercise training on muscle strength and mass before, during and after menopause.
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Changes in the body during the menopause are thought to accelerate age-related decline in muscle mass, strength, and stability, the researchers said.
"This is the first study to demonstrate that the decline in sex hormones, and increase in age, across the menopause transition does not affect the ability of lower limb (hip) strength and balance to adapt to a low-impact resistance exercise training program in females not taking HRT," the authors concluded.
Pvolve president Julie Cartwright said: "Women undergo tremendous physical change during the menopause transition, and this research shows that the Pvolve method can serve as an intervention, helping women to live better and feel better throughout their lives."
According to the website Pvolve is a fitness method that combines low-impact exercises, functional movement and resistance equipment.
"Our classes feature precise movement patterns that take you through three planes of motion to deliver total-body strength, while enhancing your mobility and stability, for results you see, feel, and that keep you moving better long term," the Pvolve website explains.
Like many of us looking for an at-home workout during post pandemic, Aniston initially started the Pvolve exercise programme at home in 2021 and then joined the company in 2023.
In a statement then announcing the partnership, she said: "I had a friend who had already been doing Pvolve and not only did I notice her complete transformation — physically in her energy level — but she also explained that Pvolve is functional fitness that respects where your body is at and allows you to work around your current limitations."
The workout seems to have had a similar impact on Aniston. "I've seen more transformation in my body from Pvolve workouts than I have with anything else," she told Women's Health earlier this year.
The actor also said she wishes she'd known about the regime in her 20s. "I am stronger, I feel better. Everyone should be doing Pvolve,' she says on the website.
Strength and resistance training - weight bearing exercise that places resistance on your muscles - is key for women going through the menopause transition as it can increase muscle mass which keeps you strong, fit, and healthy.
Levels of the female sex hormone oestrogen decline during this period, increasing your risk of osteoporosis - the hormone helps keep the bones strong and strength training can help reduce this effect.
"Bone density and muscle strength go hand in hand—so focusing on strength training, nutrition, and healthy habits is essential," explains Dr Elise Dallas, women's health GP at The London General Practice.
"We need to prioritise strength and focus on building bones, muscle mass, and overall health," Dr Dallas continues. "Prioritising weight-bearing exercise, particularly strength training, can help increase bone density and muscle mass. This is one of the best ways to prevent bone loss and build strong bones."
Professor Francis Stephens, from the University of Exeter Medical School, who led the research into the Pvolve regime explains that women often see a decline in their muscle strength and balance shortly before, during and after the menopause.
"This ultimately increases the risk of falls and fractures later in life, particularly of the hip, which is why it's so important to find a way for women to maintain that strength and balance as they get older," he explains.
Professor Stephens said one of the great things about resistance exercises is they can easily be performed at home. "And we've now shown they're effective at improving strength and balance in women during and post-menopause," he added.
Read more about fitness and menopause:
Should you exercise differently in menopause? Joe Wicks sparks debate (Yahoo Life UK, 6-min read)
The best workout for menopause as Jo Whiley shares secrets (Yahoo Life UK, 5-min read)
The best exercises to relieve menopause symptoms, according to science (Yahoo Life UK, 6-min read)