Thriving Through Menopause: The Key to Staying Fit and Strong

As women transition through perimenopause and menopause, we start to notice real changes in our bodies—some that can feel frustrating, confusing, or even disheartening. Trust me, I understand this first-hand.  But rather than seeing these changes as something to battle against, I’m passionate about helping women navigate this time with confidence, by embracing our changing physiology and working with, rather than against it, it to stay fit, strong, and empowered for life. 
Hormonal shifts, especially the decline in oestrogen and progesterone, have a huge impact on our muscles, bones, and fat distribution. We need to understand that the old way of training, which might have served you in your twenties or thirties, just doesn’t work for us anymore. The sad fact is that for most of our lives we have been following plans that have been rooted in 96% of research done on men. We need to adapt, not just to feel better but to be the best, strongest version of ourselves in this new chapter. Let’s look at what’s happening in your body and how you can tailor your training to not only manage these changes but thrive through them. And the good news - it is about training smarter, not harder or longer!

Understanding the Changes: What Happens in Perimenopause and Menopause?
Decreasing Oestrogen Levels: As oestrogen declines, you might notice your body composition shifting, you might start storing fat around the abdomen, your muscles might be feeling softer, and your energy levels fluctuating. Oestrogen isn’t just about reproduction; it’s key for maintaining muscle mass, bone density, and metabolism. So when it drops, these areas get hit hard. But that doesn’t mean we’re powerless—far from it!
 
Loss of Bone Density: The decrease in oestrogen also accelerates bone loss, putting us at greater risk of conditions like osteopenia and osteoporosis. It’s critical that we take proactive steps to strengthen our bones, and luckily, the right training can help us do exactly that.
 
Muscle Mass Decline: Ever feel like your muscles just aren’t responding the way they used to? Again that’s the impact of lower oestrogen, which can accelerate muscle atrophy if we don’t intervene. This is where resistance training comes in, helping you not only hold onto your muscle but build strength like never before.
 
Increased Risk of Injury: As joints become less stable and our muscles weaken, the risk of injury can increase, making it essential to strengthen both muscles and connective tissues to stay injury-free.
 
These changes are real and they can feel overwhelming, but I want to help you take control and turn these challenges into opportunities. Through targeted training, we can work with your body’s natural shifts and come out feeling stronger, more empowered, and in control. 
And the good news, it doesn't mean spending hours in the gym....

How to Train During Menopause:  Staying Strong and Fit for Life
My philosophy is all about training smart, with a focus on strength and fitness for life. I want you to feel your absolute best—energised, empowered, and physically capable. The most important part? Adapting your workouts to meet your body where it’s at and give it exactly what it needs.  Here’s how we do that:

Strength/Resistance Training – Your Foundation for Strength and Confidence
Strength training isn’t just for bodybuilders or athletes—it’s for ALL of us, especially during perimenopause and beyond. Building and maintaining muscle is crucial for staying strong, mobile, and independent as we age. Plus, it’s one of the most empowering things you can do for yourself.  
 
Maintain and Build Muscle: As our hormones shift, we lose muscle more quickly, but strength training helps you hold onto that precious muscle and even build more. This doesn’t mean bulking up; it means keeping your body functional, toned, and strong.
Strengthen Your Bones: Lifting weights isn’t just for your muscles—it’s essential for your bones, too. When you apply resistance, it stimulates bone growth and helps prevent the bone density loss that leads to osteoporosis.
Boost Your Metabolism: By building muscle, you rev up your metabolism, which helps counteract the natural slowdown that happens during menopause. This means you’ll feel stronger, leaner, and more energetic.
 
What I Recommend:
- Aim for 2-3 strength sessions per week - but these can be no more than 20-30mins long.
- Focus on full-body movements like squats, deadlifts, and presses. These exercises recruit multiple muscles at once and give you the best results.
- Gradually increase the weights you lift over time—you can start with body weight only, but progressive overload is key to seeing continued strength gains. Ideally you want to work in a higher weight/lower  rep range (of 1-6) to really build strength.

HIIT: Less Time, More Results
HIIT (High-Intensity Interval Training) is perfect for women in perimenopause and menopause because it’s efficient and works with your body’s changing needs. It involves short bursts of intense exercise followed by rest or low-intensity recovery. These sessions are quick—usually 15 to 30 minutes, and deliver maximum benefits in a short time frame.
During menopause, longer, steady-state cardio can raise cortisol (your body’s stress hormone), lead to muscle loss, and leave you feeling exhausted. HIIT, on the other hand, supports your hormonal balance and energy levels while boosting your fitness.

Improved Insulin Sensitivity: HIIT helps regulate blood sugar, which can become harder to manage during menopause.
Cardiovascular Health: Short bursts of intense exercise improve heart health and metabolic efficiency without the need for long sessions.
Hormonal Boost: HIIT promotes the production of growth hormone and testosterone, helping maintain muscle mass.
Reduced Visceral Fat: HIIT is particularly effective at reducing belly fat, which tends to increase during menopause.

Why Shorter is Better:
Longer workouts can lead to muscle breakdown and fatigue, while HIIT keeps workouts short, effective, and enjoyable. You can fit it into your day, feel the results, and avoid burnout. So forget the idea that 'longer is better', as that one hour long jog or exercise class may actually be working against you.
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What I Recommend:
Choose your preferred exercise (jog, walk, run, bike, row, bodyweight exercises) and do:
20 On / 20 Off: Push hard for 20 seconds, rest for 20 seconds. Repeat 6-8 times.
30 On / 60 Off: Go all-out for 30 seconds, then rest for 60 seconds. Repeat 5-6 times.
Tabatas: 20 seconds of high intensity, followed by 10 seconds of rest. Repeat 6-8 times, rest 5 minutes, then repeat.
With HIIT, you get more benefits in less time, making it easier to stay consistent, avoid fatigue, and feel empowered through your workouts!

Plyometric and Impact Training – Protect Your Bones and Joints
Strength training is essential, but to really support your bones and joints, we need to add some impact and plyometric training—this might sound intimidating, but it’s actually very accessible! Plyometrics involve short bursts of movement, such as jumping, bounding, or quick changes of direction. These movements create a reaction force with the ground, which stimulates bone remodelling your joints stable. 
The beauty of plyometrics is that it doesn’t have to mean big, intimidating jumps—small, multidirectional movements like side hopping and dancing can be just as effective. These kinds of dynamic movements help improve coordination, balance, and agility, all while giving your bones and muscles the kind of challenge they need to stay strong.
 
Bone Health: Quick, sharp movements, like hopping or skipping, apply just enough gentle impact to your bones, keeping them strong and dense.
Joint Stability: Plyometrics improve coordination and strengthen the tendons and ligaments around your joints. This extra support helps reduce the risk of injury and ensures that you stay agile and balanced as you move through life.
Accessible and Fun: You don’t need to be an athlete to benefit from plyometrics. Think of small, playful movements—side hops while watching TV, quick jumps while you’re waiting for the kettle to boil, or even a fun dance routine in your living room. It’s about moving in different directions and engaging your body in new ways. If you enjoy more structured activities, table tennis or even a session of badminton can add a fun, low-impact way to integrate this type of training.
 
What I Recommend:
- Start with simple, low-impact movements like side hops, small jumps, or step-ups, and gradually build from there.
- Try to incorporate 1-2 plyometric-focused sessions per week, mixing it up with fun activities like dancing, tennis, or even just playful jumps in your living space.
N.B. anyone with osteoporosis should consult their doctor or physiotherapist as plyometric movements may not be advised.

​Nutrition for Life: Why Protein Matters
Getting your protein right is key during perimenopause and menopause, playing a vital role in maintaining muscle mass, supporting recovery, and fuelling overall performance. Adequate protein intake can help prevent muscle loss and support a stronger metabolism, which becomes increasingly important as hormonal changes occur. For a deeper dive into the best sources of protein and tips on how to incorporate it into your diet, I recommend reading my blog post, 'Fuelling for Performance in Perimenopause and Menopause', available on my blog page.

Fit and Strong for Life: The Long Game
My goal isn’t just to get you through this phase, but to help you feel fit, strong, and capable for life. These years aren’t about “surviving” the changes your body is going through—they’re about thriving in a new chapter of strength and empowerment. You deserve to feel in control of your body, to move with confidence, and to know you’re doing everything you can to take care of your health long term.
For those of you with sedentary jobs, it’s even more important to incorporate regular movement and strength training into your routine. Sitting for hours a day can wreak havoc on your posture, joint mobility, and muscle tone. So prioritise standing breaks, regular movement, and strength sessions that keep your body feeling strong, mobile, and ready for anything.
I understand how confusing and overwhelming these changes can feel, but you don’t have to go through it alone. Surround yourself with like-minded people to navigate this time with confidence. Or work with a coach to guide you through the right training, and to ensure that you not only get stronger physically but also feel empowered in your body, mind, and spirit. Let’s be fit, strong, and unstoppable—for life.

Denise Yeats is a highly experienced personal trainer, sports coach, and triathlete with a passion for empowering women to embrace their unique physiology during all life stages. Specialising in perimenopause and menopause training, she combines her expertise as an IRONMAN® Certified Coach, Level 3 Personal Trainer, and Cold Water Therapy Practitioner to offer tailored fitness solutions. Denise works in person and online and also regularly delivers talks, blogs, and webinars to help women thrive through hormonal changes. She is also actively involved in shaping national menopause education programmes. For more information visit www.deniseyeats.co.uk