How to Manage Fibroids with Weight Lifting

Now, let me emphasize here that maximum benefits can only be achieved with “full body” weight lifting. This essentially means that you’ll have to work ALL your body’s major muscle groups (chest, back, shoulders, arms, lower body and abs), as opposed to simply focusing on vanity muscles (butt, thighs and abs) like many women do.

There’s a laundry list of different exercises you can perform with free weights (barbells, dumbbells, and kettlebells), machines, rubber tubing, water resistance equipment or even your own body weight (gravity). The choice really comes down to your access, personal preferences and lifestyle.

Related Article: A Quick, Easy, Anywhere Full-Body Kettlebell Workout

What’s most important is that your workouts include at least 1-2 exercises for each major muscle group (at least 8 exercises).

Related Article: How to Choose Your Weight Training Equipment and Exercises

Also important is that you challenge yourself with moderate-to-high-intensity routines. It may surprise you to know that higher intensities of weight lifting are actually associated with the greatest improvements in estrogen metabolism and body composition. Body composition is basically a ratio of your fat weight and fat-free weight, which includes muscle and other tissues like bone and blood.

An ideal body composition is one that encompasses a lower percentage of fat weight and a higher percentage of fat-free weight relative to your overall body weight.

In addition to favorable effects on estrogen metabolism and body composition in general, moderate-to-high-intensity weight lifting has also been shown to reduce elevated blood pressure and reverse prediabetes through improvements in insulin resistance and glucose tolerance.

These are especially important benefits, as hypertension and diabetes are both known to amplify fibroid growth and related complications.

The overall intensity of your weight lifting routine is largely determined by the amount of load (weight/resistance) you use and the number of repetitions (or reps) you perform for any given exercise. The higher your loads the more intense your workouts. In relation to reps (the number of times you repeat an exercise), your loads should fatigue your muscles within a planned number of repetitions.

For effective fibroid management, staying within a repetition range of 8 and 15 is generally a good practice. As such, you’ll need to use loads that adequately fatigue your muscles within this range. For example, if you plan to perform 15 repetitions, your muscles should start to fatigue somewhere between 12 and 15 reps. In other words, 12 should feel like you can’t make it to 15 but light enough for you to get there.

Simply use this as a guideline when selecting loads for any weight lifting exercises you perform. As a rule of thumb, higher repetitions (12-15) should be reserved for larger muscle groups like those in the lower body while lower repetition ranges (8-12) are most ideal for relatively smaller muscles (shoulders and arms).