Rabia Mayet | rabiamayet@radioislam.co.za

03 June 2026

5-minute read

There are many benefits to being fit and healthy, but these can only be recognised once you start a fitness regime that includes strength or training, says registered dietician Andy, who has always been interested in cooking, food, and developing healthy eating habits.

Muscle tissue plays multiple roles in a woman’s body – it balances insulin sensitivity, protects joints, helps with bone density and keeps bones strong. Serotonin and dopamine, the “happy hormones” are released when exercising, contributing to sound mental health. Another benefit of strength training is its effect on sleep; promoting sleep quality and duration without constant wakeups.

Andy attained her master’s in food Regulation, and from there, her journey led her to creating and developing products and food labelling. Helping consumers choose supplements that will contribute to the betterment of their health is her passion.  “Brands push unnecessary products for profits,” says Andy, and her aim is to help consumers “enhance their health and wellness without wasting their money.”

As an avid fitness fundi, Andy says that “resistance training is one of the most beneficial types of exercise” for women as it supports metabolic health, increases bone density, and preserves lean muscle mass. For years, women have been discouraged from weight training at the risk of looking bulky and building too much muscle, alongside the diet culture of being as petite as possible. But women have much lower levels of testosterone than men and bulk up at a much slower rate, so weight training will not turn them into bodybuilders.

Strength training can even be done at home, without equipment, using your own body for resistance when doing exercises like squats, planks, and body weight training. Resources can be found online, and household items can be turned into resistant training items. Water bottles can be used as weights, and you can even do squats while holding your toddler. The main thing is to get into a routine and be consistent in what you do, says Andy.

This mind shift using strength training for overall health is especially important for women experiencing perimenopause and menopause. Women have a much lower muscle mass than men, and they also struggle to keep muscle. As women age, they experience a rapid decline in muscle tissue called sarcopenia. Staying fit and healthy with regular weight training helps to maintain muscle mass and reduces the risk of obesity, cardiovascular disease, and type 2 diabetes.

When it comes to the menstrual cycle, Andy says that “you can actually use your cycle to your advantage” by choosing the right workouts to suit each energy level of your cycle. During the follicular phase of the first two weeks, rising oestrogen levels contribute to her feeling energetic and allowing her to recover better, helping to improve training capacity. This is the ideal time for high-intensity workouts where “progressive overload” comes in, starting with lower weights and then working up to higher ones. From day 15 to 28, the luteal phase kicks in, progesterone levels rise and she feels tired more often and faster and retains some water. Andy suggests reducing training intensity during this phase and changing the workout to Pilates or yoga instead of heavy weight training.

As they enter perimenopause and menopause, women go through a drop in oestrogen levels, essential for maintaining bone strength and bone density. This is exacerbated by them not eating enough protein and calcium, causing poor posture and pain in the joints and bones.  Strength training is essential at this point, as is protein intake which helps to counter aging, and vitamin D and calcium to support bone density.

“Supplements are supplementary to your diet,” says Angie, and should not replace a healthy diet where nutrition is meeting requirements. If your needs are not being met through your diet, you should first research the type of supplement that will enhance your wellness. Also, for those women who are on any type of chronic medication, first ensure that the supplement does not interfere with the medication that you are taking.

Find a way to fit strength training into your day-to-day lifestyle for at least 20 minutes a day 2-3 times per week. If the weight training section at the gym is too intimidating, and if you cannot be consistent at home, get a personal trainer if it is within your budget to get you started. A woman must find time for herself, says Angie, so find what works for you as an individual to progress your own health.

Listen to the full interview with Faaiza Munshi and Andy here.