​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.

Why Do We Put Off Getting Stronger? 
Picture this: You're scrolling through social media, nodding along to posts about the importance of strength training, saving articles about bone density, and thinking "I really should start doing this." Sound familiar?
As women, we're incredibly good at taking care of everyone else's health - booking their appointments, reminding them to take medications, encouraging them to stay active. But when it comes to investing in our own strength and fitness? Well, that's when things often get... complicated.

The Procrastination Puzzle
Have you ever wondered why we do this? Why we keep pushing aside something we know is vital for our health, especially as we age? It's a bit like knowing we need to service our car but continuing to drive it until something goes wrong - except our bodies don't come with replacement parts (we ideally don't want to go down the joint replacement route anyway!)
 
The irony? The time we spend worrying about fitting exercise into our busy lives often exceeds the actual time it would take to do a strength session. And let's be honest - managing health issues that develop from inactivity takes far more time and energy than prevention.

What's Really Holding Us Back?
Sometimes it helps to pause and ask ourselves some honest questions:
- Are we afraid of appearing "selfish" by taking time for ourselves?
- Do we feel intimidated by the gym environment or uncertain about proper form?
- Are we comparing ourselves to others and thinking "I'm too old to start now"?
- Have previous attempts at exercise left us feeling discouraged?
 
These are all valid feelings, and you're certainly not alone in having them. But here's something I've observed in my years of coaching women: the biggest regret isn't starting - it's waiting so long to begin.

The Strength Training Truth
Let me share something that might surprise you: strength training doesn't have to mean hours in the gym or lifting heavy weights (unless you want it to!). It can start with:
 
- 15-minute bodyweight sessions at home
- Simple resistance band exercises while watching TV
- Short, focused workouts twice a week
 
The key isn't perfection - it's consistency. And consistency doesn't mean every day; it means finding a sustainable rhythm that works for YOUR life.
 
Making the Shift: Small Steps, Big Impact
Remember how you learned to drive? You didn't jump straight onto the motorway - you started in car parks, quiet roads, building confidence gradually. Strength training follows the same principle:
 
1. Start where you are, not where you think you "should" be
2. Focus on form before adding challenge
3. Celebrate small wins (like mastering your first proper squat!)
4. Build gradually, allowing your body and mind to adapt
 
The Time Investment Reality Check
Let's put this in perspective:
- A focused strength session: 30-45 minutes
- Managing chronic health issues: Countless hours of appointments, treatments, and recovery
- The choice seems clear, doesn't it?

Your Permission Slip
If you've been waiting for a sign to start, consider this it. You don't need to transform your entire lifestyle overnight. You don't need to become a gym devotee. You just need to take one small step towards stronger tomorrow.
Ready to explore what that first step might look like for you? Whether it's joining a beginners' strength class, booking a 1:1 session to learn proper form, or simply starting with some home exercises, the key is to begin somewhere.
 
Remember: Future You will thank Present You for starting now, rather than waiting for the "perfect" time (spoiler alert: it doesn't exist!).
 
Your Next Step
If any of this resonates with you, I'd love to help you take that first step. Whether you have questions, concerns, or just want to chat about what strength training could look like for YOU, get in touch. Together, we can create a plan that fits your life, respects your current fitness level, and helps you build the strength you deserve.
 
Because here's the truth: you're never too old, too unfit, or too busy to start taking care of your future self. The question is: what small step could you take today?
 
Want to learn more about getting started with strength training in a supportive, judgment-free environment? Let's chat about what that could look like for you.

​Are you finding that aches and pains in your knees, hips, or shoulders are slowing you down? Joint discomfort is a common concern for many women, particularly as they transition through perimenopause and menopause. The good news is that how you exercise can make a significant difference in reducing pain, improving joint strength, and supporting overall bone health.
 
In this blog, I'm going to look at how to manage joint health through exercise, focusing on practical strategies that can help alleviate pain and improve mobility— so that you can stay fit and strong for life.
 
Why Exercise is Crucial for Joint Health
As we age, our joint health can naturally deteriorate, but this process accelerates for women going through menopause due to hormonal fluctuations, particularly the decrease in ostrogen. This hormone plays a vital role in maintaining bone density and muscle mass, which support the joints. But this is why it is important to keep exercising, when your instinct may be to avoid it:
 
Strengthening the Muscles: Exercise helps strengthen the muscles around your joints, providing them with better support and reducing strain. Strong muscles also act as shock absorbers, which is particularly important for conditions like osteoarthritis.
Joint Lubrication: Movement helps lubricate your joints, which can reduce stiffness and make everyday activities more comfortable. Staying active is key to maintaining healthy joint function.

How Hormones Affect Joint Health During Menopause
As ostrogen levels drop during menopause, women may experience an increase in joint pain. Ostrogen has anti-inflammatory properties and plays a role in maintaining joint lubrication, so its reduction can lead to joint stiffness and discomfort. Additionally, lower ostrogen can accelerate the loss of bone density, which increases the risk of osteoporosis.
 
Adjusting Your Exercise Routine
During menopause, it’s important to adjust your exercise routine to account for hormonal changes. Here are a few key tips:
 
Prioritise strength training: Muscle mass naturally decreases as ostrogen levels drop, so incorporating strength training into your routine can help combat this.
Incorporate recovery time: Hormonal changes can increase the time your body needs to recover after exercise. Don’t be afraid to take a day off between strength training sessions.
Focus on form: Proper form is crucial to avoid injury and strain on the joints. Consider working with a personal trainer or physical therapist to ensure you’re moving correctly.

The Best Exercises for Joint Health
Choosing the right exercises is important to avoid putting too much stress on your joints while still building strength and improving mobility.
 
Strength Training
Strength training is essential for maintaining muscle mass, which supports the joints and bones. Exercises that focus on building strength can help manage and prevent conditions like osteoarthritis and osteoporosis.
 
Bodyweight exercises: Squats, push-ups, and glute bridges are excellent ways to build strength without stressing your joints.
Resistance band exercises: These allow for controlled movements and can be tailored to different fitness levels, making them great for protecting joints while strengthening muscles.
 
Low-Impact Aerobic Exercise
Low-impact exercises are a great way to get your heart rate up without putting too much strain on your joints. Swimming, cycling, and walking are all excellent options which give a full body workout without putting pressure on the knees or hips. Make sure to wear supportive shoes when walking or jogging, especially if you have conditions like plantar fasciitis.
 
Flexibility and Stretching
Maintaining flexibility becomes increasingly important in helping improve your range of motion and reduces tension in the muscles surrounding the joints.
 
Gentle stretches: Incorporate stretches for your hamstrings, quadriceps, and calves. These help reduce strain on your knee and hip joints.
Yoga and Pilates: These practices can help maintain flexibility and balance, improving how your body moves and supporting your joints. ​

Practical Takeaways for Healthy Joints
Maintaining joint health as you age is all about balance: balancing strength and flexibility, high-intensity and low-impact exercise, and work with recovery. Here are some key takeaways to keep in mind:
 
Start with strength: Make strength training a priority to support your joints and bones.
Keep moving: Low-impact aerobic exercises like swimming and walking will keep your joints lubricated and improve mobility.
Stretch regularly: Daily stretching will help reduce stiffness and improve flexibility, which is crucial for joint health.
Adapt with time: As your body changes during menopause, be mindful of the need for more recovery and adjustments in your routine to prevent injury.
 
By incorporating these exercise strategies into your daily routine, you can keep your joints healthy and pain-free, even as you age. Remember, joint health is a lifelong commitment, and with the right approach, you can stay active and strong for years to come!

If you'd like to know more about how to stay strong for your particular stage of life or a specific condition, get in touch with me for a no obligation chat.

I was delighted to join Chris Oh on her podcast P.S Younger Self to discuss how to work with, not against your unique physiology. We discussed how to work around your hormonal cycle during your reproductive years, and through the transition into peri menopause and menopause to optimise your training and unlock your full fitness potential. Full episode is on Spotify and Apple.

It is very common in today’s fast paced world to find ourselves squeezed for time to not only fit in our training, but also ensure we prioritise that important post exercise protein hit. So we often reach for the convenient solutions - protein bars and protein drinks. These will meet our protein requirements, right?  Up to a point, but these sports foods are engineered specifically from a macronutrient, and are not as smart as nature, often missing a lot of the phytonutrients that help our body digest and adapt to stress. So whilst these products are convenient and have their place (for example trying to get that post exercise protein hit when you are travelling back from training) real food is always better.

What sort of composition should you be looking for from a protein powder?
I am not a nutritionist*, but from the studies I have done via the Dr Stacy Sims 'Menopause for Athletes' course, she gives some great insights into the different types available and what we should be looking at:

• The two main ways to determine protein quality are amino acid levels and ratios, and protein digestibility.
• Whey protein is often considered the best for bioavailability and rapid absorption of key amino acids for muscle protein synthesis and repair.
• There are also fast and slow releasing proteins. The best option after exercise is a combination of fast release (whey) and slow release (casein) for a continuous supply of muscle mending amino acids into your bloodstream.  (We will come onto the timing of protein in more detail later).
• These key amino acids specifically include the branched-chain amino acid (BCAA) leucine, which is a key regulator of skeletal muscle anabolism (muscle growth).
• Because whey protein is animal-based, it will naturally contain all essential amino acids, including the BCAAs that promote muscle recovery and synthesis. Because of whey’s higher concentration of BCAAs and its high biological value,  some studies have noted more muscle protein synthesis for those who consume whey protein over plant-based soy.
• Whey is also particularly rich in calcium, healthy fats, and other beneficial compounds, such as omega-3 fatty acids. But, since whey is a dairy product, it does contain lactose, which is a type of sugar many people have a hard time digesting. This, along with the negative impact of the meat and dairy industry on our environment, may be viewed as the negatives of choosing whey.
• With regards to plant protein, there is research to indicate hemp, rice, and pea proteins do contain all essential amino acids, however, they also contain high levels of fibre and antioxidants, which might hinder adaptations to exercise if consumed immediately post-exercise. Pea protein is by far the most easily digestible (and palatable) of these sources.
• When comparing whey versus plant, you have to think about which one fits into your training and cultural context. Plant protein has a higher nutrient density and is more environmentally friendly than whey, but it lacks all the essential amino acids to give that rapid lean mass synthesis, which is where whey tends to shine.

Timing of protein intake
Equally important as how much protein you eat is when you eat it. Our bodies respond best to an equally spread dose of protein throughout the day. Pre-menopausal women should aim for 30 grams of high-quality protein within 30 to 45 minutes after exercise and regular doses of 30 to 40 grams of protein at each meal and 15 to 20 from snacks. A little known fact is that the timing of this post-exercise protein is even more important for women than it is for men, as our bodies return to baseline a lot quicker, whereas men have a longer window to refuel. After that point, your insulin sensitivity declines, so it takes your muscles longer to absorb the glucose from your bloodstream, and as a result, your overall glycogen storage is lower.  Eating immediately after hard exercise delays this decline in insulin sensitivity. That’s especially important for women in the menopausal transition, who may already be more insulin resistant because of the hormonal changes.
Also, as you reach peri and post menopause, your anabolic resistance increases, so you want to aim to have that post-exercise protein closer to 40 grams. 
By ensuring you are taking in regular doses of protein throughout the day, you’ll maintain a good nitrogen balance (that is the equilibrium between protein intake and losses) for lean mass development. This will help improve your recovery, reduce post-exercise soreness, and lower your risk for injury as well. 
For those who are not following a plant based diet, some casein rich protein is especially useful before bedtime as the amino acids are absorbed as you sleep, in fact research shows that a nightly dose of protein boosts protein synthesis by 22 percent. (This is best to come from a real food source rather than a protein powder). There is a reason why Sir Chris Hoy has been quoted as saying he has some Greek yoghurt before bed - this is an excellent good source of protein, providing two to three times the amount of regular yoghurt, the majority of which is casein.
​
Food for thought indeed - excuse the pun! But of course it is not all about protein, we should be getting a balance of carbohydrates and fats in our diets too. I will cover the importance and timing of these in future blog posts and look at why it is harmful that these nutrients have been demonised and restricted in recent years.

*I would always recommend seeing a qualified nutritionist for a full assessment of your nutritional needs. I work with Ellie Holly who is a nutritional therapist and medical herbalist.
I work with a range of colleagues to ensure that I can advise my coaching clients accurately to complement their training. Get in touch if you would like to hear more about my holistic approach to meeting your goals.

Further readings and references:
Hausswirth C. and Le Murr Y. Physiological and Nutritional Aspects of Post-Exercise Recovery: Specific recommendations for female athletes. Sports Med, 2011; 41(10): 861-882.
Tarnopolsky MA. Sex differences in exercise metabolism and the role of 17-beta estradiol. Med Sci Sports Exerc, 2008; 40 (4): 648-54.
Roepstorff C, Steffensen CH, Madsen M, et al. Gender differences in substrate utilization during submaximal exercise in endurance-trained subjects. Am J Physiol Endocrinol Metab 2002; 282 (2): E435-47.

On World Menopause Day I was given the opportunity to write a guest blog for Fiona Outdoors. Fiona Russell, aka Fiona Outdoors is a widely published journalist and multi award-winning blogger who specialises in writing about the great outdoors and adventure. I love her spirit of adventure and style of writing so it was a great honour to be included on her website. To read the full article, click here.

​Plan tomorrow, tonight. 
Having the discipline to spend two minutes at the end of each day thinking about what training you're going to do the next day can be hugely beneficial. If you're working to a set training plan, then looking through it can be helpful in making sure that you are mentally as well as physically prepared for it. Logistically make sure that you have your kit looked out, taking into consideration the weather conditions, and that all of your nutrition is organised. This reduces the chances of being tripped up by anything that gives you an excuse to not get the job done. Oh and take the advice of a cycling coach I know – look at the ACTUAL weather outside rather than what your app is predicting. I am always amazed by how many people decide not to do an early morning session the night before on the basis that “It says it is going to rain”. Firstly, these predictions aren’t always accurate, and more importantly, yes, it also rains at races, best get used to it!
Perimenopause, Menopause and Motivation
Yes, it’s no surprise that women at these life stages can often suffer even more from dips in motivation. Menopause can wreak havoc on your mental health and make you feel off your game. As oestrogen declines, areas of the brain that play a major role in memory learning and emotion regulation decline as a result. These oestrogen fluctuations and decline can lead to mood swings and feelings of panic or anxiety. Not to mention the frustration and low mood that can accompany bouts of brain fog. Add into this negative body image issues which can arise and all of this can wreak havoc on your mood, your motivation and mental game during your menopausal years.
Time to train smarter, not longer
In addition to the tips on motivation above, women need to change the way they train. When women find that their training isn't working like it used to after hitting their menopausal years, they immediately double down and do more of the same type of training and often restrict calorie intake to boot. But your body is different now, which means you need to train differently. Any lifelong endurance athlete will tell you that as they get older, especially women in menopause, they needed more truly easy days. More strength and mobility work and more short high intensity workouts along with less overall volume. Less is more. Quality is everything.
This is where the benefits of HIIT (high intensity interval training) come into play again, along with the importance of strength training. For more information on the whole area of training adaptations during this time, have a look at my blog post here.
Try something new
If you've been doing the same sport most of your adult life, it might be time to step away for a brief respite and try something new - even if it's just a different variation on the same sport. One athlete I worked with had been a road cyclist for as long as she could remember. She was starting to lose her motivation to compete at the same level and wasn’t enjoying the training as much as a result. After a trial session with a gravel cycling club she was completely hooked, loved the playfulness it brought and now has a whole new lease of life! She has even rekindled her competitive spirit and has entered some races in the sport. At the very least, amp up your passion for your existing sport by incorporating some new angles to it like plyometrics to support your running, or some tai chi to improve your coordination, proprioception, and balance. For me personally, paddle boarding is a great complementary sport which gets me out on the water, and improves my balance and core strength.

It has to be said that my training took a bit of a hit in March when I contracted shingles which affected me for four weeks. But I am really pleased with how I managed this, following my own mantra of listening to my body and not pushing through when I felt overly tired, or when my HRV was alerting me.  Again, following the protocols I promote to those I coach, I kept my longer training sessions in HR  zones 1 or 2 max.  It's great news for events like this to know that women are inherently built for endurance, so the longest training session I did was just over seven hours including four rounds of cycling and three swims, really to check on how those endless transitions would feel. A few lessons were learned there about kit and how to not feel like I was constantly wet! Being very aware that our ability to maintain fast-twitch fibre action, power and speed take a hit as we hit the perimenopause and menopause stages of our lives, I ensured that I included HIIT intervals into my bike, swim (and run) sessions, and also added heavy lifting in my strength training, especially deadlifts and squats.  Throughout the past year I had been working with this methodology of long, easy endurance work, complemented with short sharp sessions, i.e hard being HARD and easy being easy. This ensures that the cortisol which can rise during perimenopause and menopause doesn't hang around and cause long term fatigue. This training was also working in tandem as I had a standard distance triathlon planned for three weeks before my Aquabike. Alas the events company that were due to deliver that event went bust the week before so my running skills were never put to the test.

​Gives you structure
For many athletes, setting up the structure of their training is the hardest part. There are many components involved in how you prepare for your event. Factors like experience, goal time, time to train and others all come into play. Many athletes go out and do whatever they feel like on any given day.  Haphazard training like this is not the best way to get faster. A coach will build structure into your training in a scientifically proven way that will maximise your performance on race day.  How many of us really train smart and understand when and how to focus on muscular endurance or anaerobic sessions during our training season? A coach will harness principles such as periodisation, specificity and peaking to construct a macrocycle that will allow you to get the most out of your training. 
 
Saves you time (and energy)
Generic training plans, like ones that can be downloaded from the internet are difficult to stick to, and are probably not ideal for anyone (let's not even start on the fact that most of them are devised around the male physiology!).  Likewise building your own training plan can be technically difficult and often leads to anxiety that you're missing something.  This undermines your confidence and often leads to poor planning and chaotic training. The majority of athletes have limited time to spend training, so ensuring that every session matters is key. Having a coach takes the guesswork out of your scheduling – they will create a plan that works with your schedule and directly addresses your strengths and weaknesses. This frees you up to have one sole focus: getting the training done.  This is mentally liberating and allows you to channel your energy into nailing workouts.

Provides Accountability and Motivation
Daily training, whilst effective, can also be draining. From hard tempo runs to long bike rides, the training can be daunting at times. Discipline requires will-power, which is a finite resource and even the best of us can run out of it.  Having a coach invested in your success and monitoring your workouts simply makes it easier to tackle your workouts.  Those little voices in your head that question why you need to bother, or who will know if you miss a workout subside when you have someone holding you accountable. Remember – even coaches have coaches for this reason. Having someone else to cheer you on and push your limits can make all the difference. Having a coach to encourage you through training, even on the difficult days can keep you on track to reach your goals. When you have support you can reach higher. I love hearing how not only the physical, but the mental side of coaching has inspired my athletes to great things with comments like this: 
“With Denise’s help I discovered how to find empowerment in my fear, how to tap into my inner potential, how to celebrate every step along the way..."