As someone who specialises in working with perimenopausal and menopausal women, January brings a familiar sight: gyms packed with motivated women spending hours on cardio machines, determined that this will be the year they'll get their pre-menopausal body back. Sound familiar?
Here's what I so often see: women throwing themselves into daily hour-long runs or bike rides, believing that more cardio must equal better results. But here's the truth that might surprise you: the key to thriving during menopause isn't endless cardio – it's building strength and maintaining muscle mass, complemented by strategic cardio that works with your changing body, not against it.
 
The New Year Resolution Trap
Let me guess, you're planning to hit the gym most days, doing those 45-60 minute cardio sessions that everyone says you need for fat burning? While cardio absolutely has its place, the foundation of your fitness routine during menopause needs to be strength training. Here's why: during menopause, you can lose up to 3-5% of your muscle mass each year if you're not actively working to maintain it. This loss of muscle doesn't just affect how you look,  it also impacts your metabolism, bone density, and overall health.

Why Your Body Needs Strength Training Now More Than Ever
Your hormonal landscape is dramatically different during menopause, and these changes demand a different approach. The decline in oestrogen and progesterone isn't just causing hot flushes and mood swings – it's making it harder for your body to maintain muscle mass and bone density. This is where strength training becomes your secret weapon.
Think of it this way: strength training is like building a strong foundation for a house. Without it, no amount of cardio will give you the results you're looking for. When you build lean muscle mass through strength training, you're:
- Boosting your metabolic rate (helping with weight management)
- Strengthening your bones (crucial for preventing osteoporosis)
- Improving insulin sensitivity (helping with that stubborn middle-area weight)
- Enhancing your overall functional strength (making daily activities easier)

The Smart Approach to Cardio
Now, I know many of you love your cardio, which is great! The key is doing it in a way that complements your strength training without overwhelming your body's stress response system. This is where smart cardio programming comes in.
Instead of those long, moderate-intensity sessions that can spike cortisol levels, focus on:
- Short, high-intensity intervals (HIIT) lasting 15-20 minutes in total
- Recovery-based cardio sessions at a truly easy pace
- Strategic timing of cardio sessions around your strength work
 
The HIIT Sweet Spot
HIIT becomes your best friend for getting that cardio buzz without the downsides of longer sessions. The magic formula:
- 20 seconds of real effort (think: it's ONLY 20 seconds)
- Followed by 40-60 seconds of proper recovery
- Total workout time of 15-20 minutes
 
This approach:
- Triggers a powerful metabolic response without excessive cortisol elevation
- Complements your strength training efforts
- Improves cardiovascular fitness efficiently
- Gets you in and out of the gym before your body enters stress overload
 
Your Weekly Workout Blueprint
Here's what an ideal week might look like:
- 2-3 strength training sessions (priority!)
- 1-2 HIIT sessions
- 1 longer, truly easy cardio session (if you enjoy it)
- 1-2 recovery days with gentle movement

Finding Joy in Movement
Remember, the best exercise programme is one you'll stick to. While strength training should be your foundation, you can still incorporate activities you love. The key is structuring them properly:
- Turn your dance sessions into interval training
- Add resistance exercises to your swimming routine
- Incorporate strength training before your tennis or paddle games
- Mix boxing with weight training
 
The Importance of Recovery
During menopause, recovery becomes even more crucial than the workout itself. This means:
- Getting adequate sleep (even if it's challenging with hot flushes)
- Allowing 48 hours between strength training sessions
- Listening to your body rather than pushing through exhaustion
- Incorporating gentle movement on rest days
- Staying hydrated and maintaining good nutrition
 
Ready to Learn More?
This is just the beginning of understanding how to work with your menopausal body rather than against it. If you'd like to receive specific strength training programmes and complementary cardio workouts tailored for menopausal women, including detailed breakdowns of exercises and progression plans, sign up for my newsletter. In Part 2, I'll share practical workout templates that you can start using right away, no matter your fitness level. 

The Bottom Line
Making resolutions is easy – making sustainable changes that work with your body rather than against it is what really matters. This year, instead of falling into the trap of "cardio is everything," embrace the power of strength training as your foundation, complemented by strategic cardio work. Your body will thank you with better results, more energy, and the kind of sustainable progress that lasts well beyond January.
Remember, the goal isn't to exhaust yourself with endless cardio. It's about building strength as your foundation and adding in cardio work that energizes rather than depletes you. Start where you are, progress gradually, and trust that this balanced approach is exactly what your changing body needs.
Are you ready to make this year different? Start with just one strength training session this week, and look out for Part 2 in your inbox where I'll share exactly how to put this into practice. You might be surprised at how much better you feel when you stop fighting your hormones and start working with them instead.

​As we step into the New Year, I want to share a message that goes beyond the usual “new year, new you” mantra. Over the years, I’ve worked with women at all stages of fitness, from those just starting out to those already excelling as endurance athletes—and one thing has become clear: small, consistent changes in strength training can transform not just your body, but your confidence and quality of life.
The Power of Strength Training: Stories of Change
One of the most inspiring journeys I’ve witnessed was that of a woman in her late 60s, newly diagnosed with osteoporosis. She had never exercised before and came to me with a lot of apprehension. We started with simple exercises—just a few wall sits and basic planks. Over time, her strength improved significantly, and she noticed less pain in her daily movements. More importantly, she began to trust her body again.
On the other end of the spectrum, I’ve worked with endurance athletes like cyclists and triathletes who thought they were “fit enough” but were shocked by the gains they made when we added strength training to their routines. One triathlete, in particular, found that incorporating isometric lunges and push-ups not only boosted her performance but also helped alleviate persistent knee pain that had plagued her for years.
These experiences highlight a key truth: no matter your starting point, strength training can deliver profound benefits for women, especially during menopause.
Why Strength Training is Essential in Menopause
As women, we face unique challenges during menopause. Declining oestrogen levels can lead to muscle loss and reduced bone density, increasing the risk of osteoporosis. Strength training isn’t just about aesthetics or building muscles—it’s about preserving your independence, reducing pain, and boosting overall vitality.
Even a few minutes of strength-focused exercise a day can help you hold onto muscle mass, improve posture, and reduce joint discomfort. It’s the ultimate investment in your future health.

Four Strength Exercises to Start Your Journey
Here are the exercises I recommend to my clients, whether they’re just beginning or adding variety to their routine, and the key thing is, they don't require any fancy equipment!

1. Wall Sits
   A simple yet effective exercise for the thighs, glutes, and core. One of my clients started with just 15 seconds and now holds a wall sit for over a minute with ease. Start where you are—progress will come.
2. Isometric Lunge Holds
   These are brilliant for building leg and core strength. They’re also a game-changer for anyone managing knee or hip issues.
3. Planks
   Planks are my go-to for total body strength. They’re fantastic for improving core stability, which helps with balance and posture—something we all need as we age.
4. Push-Ups
   Modify them to suit your level, whether that’s on your knees or against a wall. Push-ups are incredible for upper body strength and something I encourage everyone to incorporate into their routine, no matter what level you are at.

Join the ‘Reset, Recharge, Reclaim’ Challenge!
If you’re ready to take the first step, I’d love to invite you to my Facebook group, Reset, Recharge, Reclaim. This January, I’m launching a series of weekly mini challenges designed to help you build strength, no matter your starting point:

• Week 1: Start with wall sits.
• Week 2: Add isometric lunge holds.
• Week 3: Incorporate planks into your daily routine.
• Week 4: Combine these with push-ups for a full-body workout.

Each week, I’ll share tips, progressions, and support to keep you motivated.
Scan the QR code below or click on the link here to join!

Strength Training: The Foundation for Confidence and Health
What I love most about strength training is the confidence it builds. When you feel stronger, you move through life differently. You hold yourself taller, approach challenges with more resilience, and experience less pain in daily activities.
Whether you’re starting from scratch, like my client with osteoporosis, or looking to enhance your athletic performance, strength training offers a path to feeling empowered in your body.
Take the First Step
This year, don’t worry about massive overhauls or quick fixes. Focus on small, meaningful changes that lead to big results. Join us in the Reset, Recharge, Reclaim challenge and start your journey to a stronger, healthier, and more confident you.
Strength is a gift you can give yourself at any age and any stage. Let’s make this year the one where you embrace it fully.