Navigating Menopause: Do I Need To Train Differently In Perimenopause/Menopause?

Menopause is a natural phase in a woman's life, signalling the end of her reproductive years. Perimenopause, the transitional phase leading up to menopause, is often accompanied by various physical and hormonal changes. While it's a common misconception that women need a drastically different training approach during perimenopause and menopause, the truth is that adaptation and awareness are key. In this post, I want to explore why women don't necessarily need to overhaul their exercise but should focus on adapting them based on their individual symptoms and needs.

Please think very critically about people on the internet selling you programmes, supplements or anything else specific to Menopause Transition! The most important things for you to do are first, get your symptoms under control via your GP. Then, exercise regularly and eat a mostly healthful diet with adequate protein, fruit and vegetables. Drink plenty of water. Improve sleep quality (I can tell you from experience!) this makes everything in your life feel worse, so please get professional support for this x

Understanding the Changes:

Hormonal Shifts:

Hormonal changes, specifically a decline in estrogen levels, can impact bone density and muscle mass. However, this doesn't mean women need an entirely new exercise programme. Strength training becomes crucial to maintain bone health and muscle mass, promoting overall well-being.

Fat Storage and Fat Loss:

During menopause some women notice they are storing more body fat around the abdomen, from the research we know that the primary reason (for everyone) for this is decreased activity. For women in menopause transition there are almost always other factors at play, including hormone and mood changes, stress levels, dysfunctional sleep patterns including night sweats.

While the basics of calorie intake and expenditure remain relevant for fat loss, women may need to be more mindful of their diet and incorporate a mix of cardiovascular and strength training for optimal results.

Adapting Your Training:

Strength Training:

Focus on compound exercises to target multiple muscle groups simultaneously. 

Include full body weight-bearing exercises to support bone health.

Adapt the intensity and volume based on individual energy levels and recovery capacity. This is where regular shorter sessions can be very beneficial.

Cardiovascular Exercise:

Incorporate aerobic exercises like walking (7-10k Steps), swimming, or cycling to support cardiovascular health.

Listen to your body and adjust intensity to accommodate energy fluctuations.

While your symptoms are raging and not under control, I would focus less on high intensity and more on steady state cardiovascular work. When hormones are not at baseline is not the time to be pushing your body excessively, you can get back to that when you feel 100%.

Mind-Body Connection:

Consider mindfulness practices like meditation or tai chi to manage stress, which can impact hormonal balance. It is also beneficial to find ways to reduce your stress levels if this is a particular concern.

Speak to a trusted person about how you are feeling. It cannot be said enough but the simple act of expressing how you feel can do wonders to release stress and reduce the emotions you feel as well as feeling heard.

Adapt your training schedule based on energy levels, allowing for rest when needed. I certainly noticed that I could not recover from hard sessions at the start of peri menopause so I had to adapt. It sucks but it does pass and you start to feel more like yourself again x

Prioritise quality sleep, as it plays a crucial role in recovery and overall well-being. This is where your GP should be able to help. I went from feeling like an insomniac to having my normal regular 9 hours (yes I love sleep!) in the space of a few weeks (using Estrogen patches), please don't ignore how important sleep is.

When you see what's naturally happening to our hormone levels, it's no surprise we need support to get back to a good baseline x

Addressing Symptoms:

Individualised Approach:

Recognise and acknowledge your unique symptoms and keep a record of what's happening.

Consult with your GP to address specific concerns (before you buy things off the Internet!)

Modify your training based on your symptoms like hot flashes, insomnia, or mood swings. This might mean doing less training until your symptoms are controlled, that's fine, you will get back to doing all the things!

Nutritional Support:

Focus on a balanced diet rich in protein, fruits and vegetables to support overall health.

Consider consulting a nutritionist for personalised guidance, if you are really struggling to eat a healthful diet through this phase of life. Please make sure this person has recognised qualifications and is not providing advice based simply on going through menopause themselves. 

Stay hydrated and be mindful of dietary triggers for symptoms like hot flashes.

Menopause is a natural phase of a woman's life, we spend a third of our life in this phase, we can continue to lead active, fulfilling lives with the right approach to fitness. 

Rather than focusing on a one-size-fits-all solution, adapting your training to your individual needs and symptoms is key. 

Empower yourself with knowledge, listen to your body, and make informed choices to navigate this transformative phase with strength and resilience. 

Remember, it's not about training differently; it's about training smartly and embracing your evolving self x