Menopause, Strength & You

What's changing and how to train smarter through it

Menopause is one day (12 months with no period) but the years around it (perimenopause) bring erratic estrogen and progesterone and a significant metabolic imbalance that can affect strength, recovery, metabolism, temperature control, mood, and sleep. The fix isn't "doing more", it's training smarter: heavy, well-coached lifting, complementary cardio, protein distribution, cooling / sleeping strategies, and simple tracking. If you're new to strength training, start gradually and consider working with a qualified trainer to learn proper form and progression.

So you adapt with your body, not against it.

Quick tips to get started (midlife edition)

1. Lift heavy, well and often

   Aim for 2-3 strength sessions per week with 3-6 reps x 3-5 sets. Progress load when reps feel "too easy".

2. Pair with cardio, not against it

   1 x Zone 2 session + optional short intervals per week, away from heavy lifting days.

3. Protein at each meal

   Distribute intake across the day; carbs around training.

4. Cool the system

   Dark, cool bedroom; fan by the bed; breathable bedding; earlier training after hot nights.

5. Track what matters

   Sleep, energy, hot flashes / night sweats and training sessions (adjust training load from patterns, not guesswork).

6. Medical context helps

   Optional panel with your clinician: glucose, lipids, CRP, thyroid, iron and vitamin D. FSH (follicle-stimulating hormone) can swing from day-to-day; AMH (anti-Müllerian hormone) trends down over years—use symptoms and cycle history first.

   
   
   
   

Educational content only; not medical advice. If considering HRT or you have a complex history, involve your clinician.

Safety first (always)

• Pain ≠ progress. Sharp or unusual pain is your body's signal to stop and reassess. Check your technique, reduce the load, or modify the movement—pushing through pain during hormonal transitions when recovery is already compromised isn't worth the risk.

• Pelvic floor concerns or prolapse history? Start with proper bracing techniques and focus on exhaling during the effort phase of each lift. Progress loads thoughtfully and consider working with a pelvic floor physiotherapist who understands strength training.

• Low bone density or high fracture risk? Controlled tempo movements are your friend. Avoid high-risk spinal flexion under load (like loaded forward bends) and progress weight gradually. The goal is building bone safely over time, not testing limits.

• Hot flash days. Your thermostat is already working overtime—work with it. Shorten your sets, extend rest periods, train in the coolest space available, and prioritise hydration before, during, and after training.

• Medical note. This is educational content, not medical advice. If you're considering hormone replacement therapy, have a complex medical history, or experience concerning symptoms, involve your healthcare provider in your training decisions.

Let's get into it: How to start training through peri / menopause

Get a baseline (and a plan)

Confirm where you are in the transition by history first (cycle changes & symptoms). Menopause is diagnosed retrospectively after 12 months without bleeding; there's no single test that "proves" it. Use labs to guide overall health—not to “chase” hormone snapshots.

Learn (or refresh) the movement foundations

A good coach helps you groove a hinge, squat, push, pull, carry safely—protecting joints while building bone and muscle. Aim for crisp technique before adding load; progressive overload is the driver. 

Protect your recovery window

Erratic hormones can narrow your "stress tolerance". Program real rest between sets (1m30s - 3mins on heavy work) and 48 hours between hard sessions for the same pattern. Keep most workouts 30-60 minutes so you can recover and progress.

Align training with symptoms

Hot nights? Do shorter, earlier sessions. High-stress week? Hold load, keep the pattern, reduce volume. Working with physiology beats pushing through.

Beginner tips (that actually move the needle)

Muscle First: Prioritising Strength as Estrogen Declines

As estrogen levels decline during perimenopause and menopause, we women face accelerated muscle loss since estrogen supports muscle protein synthesis and mitochondrial function. To counteract these effects, heavier, lower-rep resistance training (3-8 reps at 70-85% max effort) becomes crucial for preserving lean mass and strength. This approach stimulates greater muscle protein synthesis and bone remodelling more effectively than higher-rep training, helping maintain the metabolic function and physical capacity that become increasingly important for long-term health and vitality during hormonal transitions. Recent research confirms that resistance training effects on body composition vary significantly depending on menopause status, making targeted strength work even more crucial during this transition.¹

Metabolism & Insulin Sensitivity: Adapting to Hormonal Changes

As estrogen declines, metabolic shifts and reduced insulin sensitivity often occur, with greater tendency toward central fat storage around the midsection. These changes happen because estrogen helps regulate fat distribution and glucose processing efficiency. To support metabolic health during this transition, prioritise adequate protein intake (25-30g per meal), increase fibre consumption, and strategically time carbohydrates around strength training sessions to optimise insulin sensitivity and energy utilisation. This approach works with your changing hormones rather than against them, supporting better body composition and sustained energy levels.

Bone & Joints: Protecting Your Skeletal Health

Bone loss accelerates dramatically during menopause, averaging 1-2% per year in the early stages due to declining estrogen levels that normally help maintain bone density. This makes weight-bearing and impact exercises absolutely essential for preserving skeletal strength and preventing osteoporosis. Resistance training creates the mechanical stress bones need to stimulate new bone formation, while activities with impact (like jumping or plyometrics) further enhance bone-building signals. Skipping strength training during this critical period means missing the most effective window to counteract bone loss and maintain the structural foundation that supports mobility and independence as you age.

Thermoregulation: Managing Heat During Hormonal Changes

Hot flashes occur because declining estrogen narrows your thermoneutral zone—the temperature range where your body feels comfortable without needing to heat up or cool down. This makes your internal thermostat hypersensitive, triggering sudden heating and cooling responses to minor temperature shifts. Strategic cooling strategies become crucial: training during cooler parts of the day, using fans or cooling towels, wearing breathable fabrics, and keeping your workout environment well-ventilated can help minimise exercise-induced hot flashes. Timing workouts for early morning or evening when ambient temperatures are lower, and having cooling strategies ready, allows you to maintain consistent training despite these thermoregulatory challenges.

Care Gap is Real: Advocating for Your Health

Many healthcare providers receive surprisingly limited training on menopause and exercise physiology, leaving a significant knowledge gap in women's health care during this critical life stage. This means you may need to become your own advocate when seeking guidance on strength training and fitness during perimenopause and menopause. Come to appointments prepared with your training log, specific questions about exercise modifications, and clear examples of how hormonal changes are affecting your workouts and recovery. Having concrete data about your training patterns, energy levels, and physical changes helps bridge the communication gap and ensures you receive more targeted, useful advice for maintaining your fitness goals during this transition.

Takeaway

This life stage isn’t a full stop, it’s a new playbook. With well-designed strength work, complementary cardio, nutrition that supports muscle and metabolism, cooling strategies, and simple tracking, you can keep building through perimenopause and beyond. 

Rebound M: go deeper with support

You don’t have to figure this out alone. Rebound M is where we turn the science into a plan that fits your body, your schedule, and your goals.

Coaching sessions take place at Remedy, a welcoming, fully equipped training space in Geneva designed for guided, results-focused sessions. Whether you’re lifting for bone health, building muscle, or adjusting your training around symptoms, you’ll have access to the tools and environment you need to train safely and effectively.

Inside Rebound M, you get:

• Personalised coaching for strength, cardio, and recovery—built around your current phase and symptoms.

• Progressive training programs that adapt with you, not against you, so you can keep building strength, protecting bone, and feeling powerful.

• Video cues & form feedback so every lift feels safe, efficient, and joint-friendly.

• Nutrition strategies for protein distribution, carb timing, and recovery—designed for hormonal changes.

• Educational articles so you understand why we’re doing each step, not just what to do.

Whether you’re starting fresh or adapting your current training, Rebound M gives you the structure, knowledge, and support to train smarter, and feel stronger, through menopause and beyond.

Join us to get early access and founder pricing.

References: ¹ Isenmann, E., Kaluza, D., Havers, T., et al. (2023). Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial. [Link to study]