Small Steps, Stronger You: Strength Training for Menopause Made Simple

​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.