Exercise and Menopause: Embracing the Transition

Ladies, have you noticed that your usual workout routine isn’t quite delivering the same results it once did? Or perhaps you’re finding it harder to muster the energy to exercise and stay consistent? If you’re in or approaching menopause, and this sounds like you, you’re not alone. Many women experience a shift in how their bodies respond to exercise and nutrition during this transformative stage of life.

Let’s dive into what’s happening and how you can adapt your training to work with your body, not against it.

The Hormonal Shift of Menopause

Menopause marks the end of your menstrual cycle and is defined as the point when you’ve gone 12 consecutive months without a period. This transition is accompanied by fluctuating and ultimately declining levels of estrogen, progesterone, and testosterone. These changes can significantly affect energy levels, muscle mass, bone density, and even your motivation to want to work out.

While this can feel frustrating, understanding these changes empowers you to make adjustments that not only improve your fitness but also enhance your overall quality of life.

The Benefits of Exercise During Menopause

Regular exercise during menopause offers a wide range of benefits, including:

• Maintaining Muscle Mass: Declining estrogen levels make it harder to preserve lean muscle. Strength training is essential to counteract this.

• Supporting Bone Health: Weight-bearing exercises like walking, running, or resistance training help prevent osteoporosis by strengthening your bones.

• Boosting Mood and Energy: Exercise can help combat the mood swings, anxiety, and fatigue often associated with hormonal changes.

• Managing Weight: Hormonal shifts can lead to weight gain, especially around the midsection. Exercise helps keep this in check by boosting metabolism and maintaining muscle mass.

Adapting Your Workouts for Menopause

Menopause doesn’t mean giving up on your fitness goals—it means being smart and strategic with your training. Here’s how you can optimise your workouts:

1. Prioritise Strength Training

As your muscle mass naturally declines with age, strength training becomes non-negotiable. Incorporate strength training into your weekly routine and ensure progression.

2. Consider Low-Impact options for Cardio

If high-impact sessions feel too intense, or cause trouble with your joints, remember that our coaches are always ready with low impact alternatives. These sessions support cardiovascular health without overloading your body. If you don't have gym access, you will get the same benefits from any activity that raises your heart rate.

3. Include Flexibility and Balance Work

Hormonal changes can affect your coordination and balance, so don’t neglect flexibility and stability exercises. Core & stretch classes, and regular 'at home' stretching sessions are excellent additions to your weekly routine.

4. Adjust Intensity Based on Your Energy Levels

Some days, you’ll feel strong and ready to tackle intense workouts. On other days, you might feel sluggish. Listen to your body and adjust accordingly. A mix of high-intensity sessions and lower-intensity recovery days will keep you consistent without burning out - sometimes a stroll down the Dane is enough.

5. Focus on Recovery

Menopause can increase your susceptibility to injuries and prolong recovery times. Prioritise rest, hydration, and sleep to support your body’s natural healing processes.

Weight Gain

Weight gain is common during menopause, particularly around the abdomen. While it’s tempting to cut calories drastically, this can backfire by slowing your metabolism further. Instead, focus on balanced meals, and good quality nutrition and ensure you’re eating enough protein to support muscle repair and growth.

Final Thoughts

Menopause is a natural phase of life, but it doesn’t have to derail your fitness journey. By adapting your exercise routine to align with your body’s changing needs, you can stay strong, healthy, and energised through this transition.

Remember, exercise isn’t just about aesthetics—it’s about improving your quality of life, boosting your confidence, and staying resilient as you embrace this new chapter.

So, keep showing up for yourself, one workout at a time. Your future self will thank you!