Training through Menopause
How to move, train, and feel your strongest during this midlife shift
Menopause isn’t the end of your fitness journey, it’s the recalibration. Whether you’re in perimenopause or full menopause, your body is going through a powerful hormonal shift. You might feel more tired, notice extra softness around the middle or wonder why your workouts suddenly feel harder than they used to.
But this isn’t the end of fitness as you know it, there’s so much you can do to stay strong, energetic, and confident through this phase. In fact, your fitness routine can become one of your best tools for navigating the transition.
Why Training During Menopause Is Different
During menopause, oestrogen and progesterone levels decline, this has a ripple effect on everything from bone density to muscle mass, metabolism, sleep, and even mood.
Key physiological changes include:
Increased risk of osteoporosis and fractures
Sarcopenia (loss of muscle mass and strength)
Fatigue, hot flashes, mood swings
Slower metabolism and weight gain - especially around the midsection
BUT … this doesn’t mean you need to train harder. It means you need to train smarter. So what actually works for Menopausal Fitness?
1. Strength Training: The Non-Negotiable
Strength training is essential. Lifting weights (or using bodyweight resistance) helps maintain muscle mass, improves insulin sensitivity, and strengthens bones. It also improves mood, supports better sleep, and boosts confidence.
Aim for two to three session per week, focus on compound lifts (like squats, rows, presses) and prioritise progressive overload (where you gradually increasing resistance over time.)
2. Low-Impact, Steady-State Cardio (LISS)
While HIIT has absolutely has its place, zone 2 cardio (a pace where you can hold a conversation) is ideal for cardiovascular health without over-stressing your nervous system. LISS can look like anything from brisk walking, cycling and swimming to simply taking all the low impact options in your usual gym classes (if your instructor doesn’t usually offer them, ask for them) so just approach them before the class starts and ask for them.) Aim to fit in two to three sessions a week of between 30-45 minutes.
3. Mobility & Balance Work
As oestrogen dips, so does connective tissue elasticity. Mobility work can prevent joint stiffness and improve movement quality. Including things like dynamic pre-workout stretches and some dedicated mobility drills and balance exercises like single-leg stands or BOSU work.
4. Core & Pelvic Floor Support
Changes in hormones and connective tissue can weaken the pelvic floor and core, leading to back pain or leakage. Think about incorporating functional core work (anti-rotational work (pallor presses), bird dogs, side planks etc ) and pelvic floor exercises (you may even want to consider seeing a women’s health physio.)
What to Watch Out For
Training during menopause doesn’t mean pushing yourself harder to ‘keep up.’ It means learning how to listen to your body more closely. Be mindful of:
Overtraining: Recovery can take longer. Honour rest days.
Sleep deprivation: Poor sleep affects performance and recovery.
Hot flashes: Train in a cool environment and wear moisture-wicking gear.
Joint sensitivity: Avoid high-impact jumps if you’re feeling achy, opt for low-impact variations.
Don’t Forget the Lifestyle Side … Training is just one part of the puzzle, also consider:
Protein: You may need more (about 1.2–1.6g/kg/day) to support muscle retention.
Recovery: More sleep, more stretching, less guilt.
Stress management: Chronic stress = cortisol = belly fat & burnout.
Supplements: Vitamin D, calcium, magnesium, creatine (consult with doctor if you’re unsure).
Menopause doesn’t have to feel like a mystery or a decline. With the right approach, it’s an opportunity to reclaim your strength in new ways. Instead of shrinking or slowing down, you’re evolving, and your fitness routine can help you feel more grounded, resilient, and empowered than ever before.