Fitness Meets Menopause: Training Strategies That Actually Work

Let’s start with the truth: menopause isn’t the end of your athleticism. It’s the beginning of a new kind of strength.

If you're in your 40s or 50s and feel like your body is suddenly rewriting all the rules, you're not alone. The energy dips. The stubborn weight. The hot flashes that seem to show up mid-squat. Welcome to menopause. But this isn't a breakdown. It's a biological transition—and with the right strategies, it's also your greatest opportunity to build lasting health, resilience, and power.

This article is your science-backed, BS-free guide to training through perimenopause and beyond. No fluff. No pink dumbbells. Just what works.

The Physiology Behind the Shift

According to Dr. Stacy Sims, an exercise physiologist and author of Roar, "Women are not small men," and menopause is the proof. As estrogen and progesterone levels decline, every system in the body feels it:

• Reduced muscle mass and strength due to lower anabolic response

• Slower recovery times from workouts

• Changes in thermoregulation, making you more sensitive to heat

• Increased visceral fat, particularly around the abdomen

• Lowered insulin sensitivity and impaired glucose tolerance

If you’ve been training the same way you did in your 30s, you’re probably already realizing: it doesn’t work anymore.

Dr. Louise Newson, a menopause specialist and founder of the Balance app, adds: "We have to stop normalizing suffering through this stage. There are tools and strategies that change the game."

Strategy 1: Lift Heavy (Yes, Really Heavy)

You don’t need to chase soreness. You need to chase progressive overload.

Muscle is your metabolic currency, and estrogen is deeply involved in how we build it. As estrogen declines, so does your body's ability to synthesize muscle tissue. That means your training needs to adapt:

• Lift heavy weights (think 70-85% of your one-rep max)

• Train 2–3x per week with compound movements (squats, deadlifts, presses)

• Focus on low to moderate reps (4–8) with good form and long rest periods

"Strength training is non-negotiable," says Amanda Thebe, author of Menopocalypse. "It’s the most powerful intervention we have to fight bone loss, muscle atrophy, and metabolic decline."

What the Research Says:

• Women can lose up to 8% of muscle mass per decade after 40 if they’re not resistance training (Santos-Parker et al., 2018).

• Lifting heavy has been shown to improve insulin sensitivity, reduce visceral fat, and support mood regulation (Hunter et al., 2010).

Strategy 2: HIIT, But Not Every Day

High-Intensity Interval Training (HIIT) is still a powerful tool—when used strategically. Thanks to declining hormone levels, recovery becomes more important than ever.

"HIIT creates an ideal hormonal stimulus, even in the absence of estrogen," explains Dr. Sims.

"But recovery must be prioritized."

The Formula:

• 1–2 sessions per week, 20–30 minutes

• Short bursts (30–60 seconds) of all-out effort

• Full recovery between intervals

Don’t confuse HIIT with chronic cardio. That endless 45-minute spin class every day? It might be stressing your adrenals more than helping your waistline.

"Exercise should be a dose, not a punishment," says Molly Galbraith, founder of Girls Gone Strong.

Strategy 3: Prioritize Recovery Like It’s Your Job

In menopause, cortisol can become your worst enemy if left unchecked. Recovery isn’t just about muscle. It’s about your nervous system, your sleep, your mental health.

"If you’re not sleeping well, nothing else works," says Dr. Jen Gunter, OB/GYN and author of The Menopause Manifesto. "Sleep disruptions are one of the most common and under-addressed symptoms of menopause."

Tools That Work:

• Sleep hygiene: Blackout curtains, cool rooms, screen-free evenings

• Adaptogens: Ashwagandha and rhodiola may support stress response (speak to a medical provider)

• Breathwork and meditation: Lower cortisol, boost recovery, regulate mood

• Deload weeks every 4–6 weeks in your training program

Strategy 4: Feed Your Muscle, Fuel Your Hormones

The "eat less, move more" model is broken. Especially now.

Dr. Lara Briden, author of Hormone Repair Manual, emphasizes: "Your body needs more protein and micronutrients during and after menopause, not less."

Nutritional Game Plan:

• Protein: 1.6–2.2g per kg of bodyweight per day (aim for 30g per meal)

• Healthy fats: Support hormone production (avocados, olive oil, salmon)

• Micronutrients: Focus on magnesium, B12, iron, zinc, and vitamin D

• Fermented foods: Support gut health, which influences estrogen metabolism

And yes, cutting carbs too low can backfire. Your brain, hormones, and workouts still need fuel. Instead, opt for complex, fiber-rich carbs to stabilize blood sugar.

Strategy 5: Rethink Your Relationship with the Scale

"Fat gain around the midsection is common, but it doesn’t mean you’re failing," says Dr. Newson. "It means your hormones are changing, and you need to change with them."

Rather than obsess over weight, measure:

• Strength gains

• Energy levels

• Mobility improvements

• Clothing fit

Focus on body recomposition, not just fat loss. Muscle is medicine.

Strategy 6: Don’t Go It Alone

Menopause can be isolating, but it doesn’t have to be. Community and coaching are powerful forces.

"The biggest gains come from being part of a group that gets it," says Amanda Thebe. "You need a place to be strong, messy, motivated, and human."

Look for:

• Trainers who understand women’s physiology

• Programs tailored for menopause and midlife

• Supportive communities (like Girls Gone Strong, Balance app, or Evolve Fitness Studios)

This Is Your Power Decade

Menopause is not a weakness. It’s a call to evolve. You now have the knowledge, the tools, and the lived experience to train smarter, eat better, and live stronger than ever. You’re not broken. Your body is simply demanding that you upgrade the system.

So, show up for yourself. Lift the damn weights. Prioritize recovery. Fuel like you give a damn. And know that the second half of your life? It can be stronger than the first.

Because average was never the goal.

What would it take for you to feel like yourself again—stronger, leaner, and more in control? If you've been waiting for the right time, this is it. Our team at Evolve Fitness Studio specializes in guiding women through this exact chapter of life—without guesswork, gimmicks, or cookie-cutter programs. We’ll show you what actually works for your body, right now. And the best way to see if it’s a fit? Book a completely free assessment with one of our expert coaches. Just text 973-352-0933 with the word STRONG, and we’ll take care of the rest. No pressure. No sales pitch. Just real answers, real strategy, and real support.

Sources:

• Sims, S. Roar. 2016

• Briden, L. Hormone Repair Manual. 2021

• Gunter, J. The Menopause Manifesto. 2021

• Newson, L. The Definitive Guide to the Perimenopause and Menopause. 2023

• Santos-Parker JR, et al. Exercise and Aging: Can You Walk Away From Father Time? Aging Cell. 2018

• Hunter GR, et al. Resistance Training and Intra-abdominal Adipose Tissue in Older Men and Women. Obesity. 2010