I do Body Pump class. That’s strength training isn’t it?
Why isn't all 'strength' training equal?
"Oh I do yoga for strength",
"I've got strong legs from running",
“I do Body Pump with dumbbells every Thursday”
or...
"I'll get bulky from lifting weights"
There are different types of strength and you can feel stronger from doing yoga and from running and all those other things. But it's not strength training.
And as for getting "bulky" from lifting weights. You're a 47ish year old woman, not Hulk Hogan! Ain't gonna happen.
Roughly speaking you've got two different types of muscle fibres - slow twitch and fast twitch and you have a mix of both types in all the muscles. The slow fibres are for endurance - they keep you going all day, when you're running a 5K, a yoga class, small movements and just keeping you upright. Because they're aerobic they can keep going for ages.
The fast twitch fibres are used for explosive or big movements. They tire quickly though because they're anaerobic (white) and the energy runs out fast.
You're working the fast twitch fibres when you're power lifting, sprinting, jumping, strength and agility training. These are the fibres that you should be focused on training in peri and post menopause. You start losing muscle mass, power and strength when your hormones decline. Heavy resistance training (and protein) stimulates lean mass development and strength. Work those fast twitch fibres.
When you’re practising yoga, doing a 45-60 minute HIIT class, Body Pump with small dumbbells this is not working your muscles enough. It’s endurance, not power. In peri/post menopause it’s not going to help you.
So what should you do?
If you really enjoy these sorts of classes then you should keep doing them - but not exclusively. Dial them back. Shift your training focus on either really hard training (lifting heavy weights or anaerobic cardio, ie sprintervals) and really low level stuff (like yin or restorative yoga, a brisk walk).
The “grey zone” stuff has no effect on a peri/post menopausal body apart from raising your stress levels and fatigue.
Read more about the grey zone here