Training During the Menopause

1. Lift Heavy (For You)

As oestrogen levels drop during the menopause, women are at a higher risk of losing bone density (osteoporosis) and muscle mass (sarcopenia). Heavy resistance training is the most effective way to combat this. Lifting weights stresses the bones in a positive way, encouraging them to become denser and stronger.

2. Prioritise Protein

Your body becomes less efficient at processing protein as you age. To maintain muscle mass and support recovery from your workouts, you need to slightly increase your daily protein intake. Aim for a high-quality protein source at every meal to keep your body in a muscle-sparing state.

3. Manage Cortisol Levels

The menopausal transition can naturally elevate cortisol (the stress hormone), which can lead to increased fat storage around the midsection. While high-intensity interval training (HIIT) is great, doing too much can spike cortisol further. Balance your week with steady-state cardio, walking, and restorative practices.

4. Focus on Pelvic Floor and Core Health

Hormonal changes can weaken the pelvic floor. Incorporating targeted core and pelvic floor exercises into your routine is essential. Programmes like our Reformer Pilates are fantastic for building deep core strength and improving postural alignment during this phase of life.

5. Prioritise Sleep and Recovery

Sleep disturbances are common during the menopause. Since muscle repair and fat loss happen while you sleep, improving your sleep hygiene is crucial. Keep your bedroom cool, limit screen time before bed, and ensure you are taking adequate rest days between heavy lifting sessions.

Need expert guidance?

Our coaches at Base 13 are experienced in adapting programmes for women going through the menopause. Let us help you feel strong and confident.