As a female emergency service worker, your annual Job-Related Fitness Test (JRFT) might feel increasingly challenging as you navigate perimenopause and menopause. Many of you have shared your concerns with me during my talks and sessions with Thames Valley, Surrey, and Metropolitan Police Services. The good news? You don't need to dread your fitness test or feel that your changing body is working against you. This blog post will help you understand what's happening in your body during this transitional phase and give you practical, effective strategies to not just pass your JRFT, but to thrive physically throughout your career and beyond. Understanding Your Changing Body The decline in oestrogen and progesterone during perimenopause and menopause creates real physiological changes that affect your fitness and performance:
These changes are genuinely challenging, especially when your job possibly demands physical fitness and your career depends on passing annual fitness tests. But here's what's crucial to understand: the traditional training approaches that worked in your twenties and thirties often don't serve you well now. The reality is that historically 96% of exercise research has been conducted on men. This means that most training protocols weren't designed for women's bodies, especially during perimenopause and menopause. It's time for a different approach—one that works with your changing physiology rather than against it. A Better Approach: Training Smarter, Not Harder The key to successfully preparing for your JRFT while supporting your body through this transition is training smarter, not harder or longer. Here's how: 1. Strength Training: Your Foundation for the JRFT and beyond Strength training isn't optional anymore—it's essential for maintaining a body that is fit and healthy for life, not just for the JRFT. Why it matters:
HIIT Training: Perfect Preparation for the JRFT High-Intensity Interval Training mirrors the stop-start nature of the JRFT and is particularly effective during perimenopause and menopause. Why it matters:
Plyometric Training: A fantastic all-round tool in your armoury! The JRFT requires rapid direction changes and quick movements. Plyometric training develops exactly these capabilities while also supporting bone health. If the word strikes fear into your heart at the thought of box jumps, it's not all about that - there are some simple. small, multi-directional options.... Why it matters:
Beyond these foundational approaches, here are specific strategies to help you prepare for the bleep test component of the JRFT: Work Backwards from the Test Look at the test requirements in reverse—train slightly above the speeds you'll need to achieve: Sample JRFT-specific interval session:
Mental preparation is just as important as physical training:
Many officers report that anxiety affects their JRFT performance more than fitness itself:
What about the Chester Test? Offered to some as the alternative fitness test, especially for those with knee issues. This test is essentially a ramp up treadmill test. All of the above protocols will help with that, but particularly STRENGTH. Keep your lean muscle mass in check and you will do yourself a huge favour because, this isn't just an annual fitness test... The Bigger Picture: Fit for Life
While passing the JRFT is important, the strategies in this post serve a greater purpose—keeping you healthy, strong, and capable throughout your career and beyond. Remember that these physical changes aren't something to battle against but to work with. By adapting your training approach to align with your body's current needs, you're not just preparing for a fitness test—you're investing in your long-term wellbeing and career longevity. Many female officers I've worked with have found that these approaches not only improved their JRFT performance but also reduced menopausal symptoms, increased energy levels, and enhanced their overall quality of life. You bring unique skills, experience, and perspective to your emergency service role. By taking care of your changing body with these targeted strategies, you ensure you can continue making that valuable contribution for years to come. Stay strong, stay confident, and know that you have the capacity to thrive physically during this transition—both on the job and beyond. Would you like more personalised support? I offer specialised coaching to support women at whatever stage they are in their hormonal journey. Take a look at my website for more info. I also deliver in-person and online talks to empower women to work with their hormones to reach their full potential, see here for more information.
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AuthorDenise Yeats is a coach, personal trainer, endurance athlete and avid adventurer. She is passionate about supporting women to achieve their goals, working with, not against their changing physiology. Archives
April 2025
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