Let’s get real about menopause for a minute: if you’ve ever found yourself wide awake at 2am, sweating through your pajamas, or wondering why your mood swings could rival a toddler’s, you’re not alone. The menopause transition is a wild ride—and while I haven’t experienced hot flashes myself (my symptoms aren’t vasomotor), so many of my clients are right in the thick of it. And while it can feel like your body’s suddenly playing by a whole new set of rules, I promise: you’re not powerless, and you’re definitely not broken.
I remember coaching a client through her first hot flash in the middle of a workout—one minute she was crushing squats, the next she was fanning herself with a towel, questioning all her life choices! Sound familiar? The hormonal shifts of perimenopause and menopause can affect everything from sleep and energy to motivation and muscle mass. But here’s the good news: smart fitness choices can make a real difference in how you feel—physically and mentally.
What’s Actually Happening? <= click and watch!
(And Why It Feels So Weird) *Thanks Dr. Jen Gunter!
Estrogen and progesterone start to fluctuate (and eventually decline), which can mess with your sleep, mood, metabolism, and even your joints. You might notice:
Night sweats and disrupted sleep
Unexplained weight gain, especially around the middle
Muscle loss or feeling weaker
Random aches, pains, or joint stiffness
Low motivation or mental fog
It’s not your imagination, and it’s not a lack of willpower. Your body is adapting—and it needs a new approach.
Fitness Strategies for Managing Menopause Symptoms
Prioritize strength training. Muscle mass naturally declines during menopause, but resistance training helps preserve (and even build) lean muscle, which supports metabolism and joint health. Aim for 2-3 sessions per week. Not sure where to start? I can help!
Embrace shorter, consistent workouts. Energy dips and sleep disruption are real. Instead of marathon sessions, go for 20-30 minute strength or mobility workouts. Consistency > perfection. See this post.
Focus on protein first. Higher protein intake supports muscle repair and helps keep you fuller longer. Try adding Greek yoghurt, a few eggs, or a protein shake to your day.
Don’t skip mobility and recovery. Hormonal changes can make joints cranky. I always include a mobility warm up, foam rolling, or yoga to a clients routine. Your body will thank you.
Give yourself grace. Some days, your best effort might be a walk or a stretch. That’s not a failure—it’s honoring what your body needs right now.
Action Steps: Your Menopause Fitness Toolkit
Pick 1-2 strength exercises (like squats, glute bridges, push-ups, lunges) and do them for 10 minutes, 3x this week.
Prep a high-protein snack for the week (Greek yoghurt parfait, protein muffins, or boiled eggs). TBH- I bring protein bars everywhere in case I find myself in a pinch.
Set a bedtime alarm as a reminder to wind down—sleep is your secret weapon.
Track your energy and mood for a week. Notice any patterns? Share them with me—I’d love to help you troubleshoot!
If you’re ready for more support, my online muscle and strength training group is designed for women in midlife navigating these changes. You’ll get daily coaching, real talk, and a community that gets it. Send me your questions or goals and let’s make this transition one you feel strong through. I am taking members in October, so reply and I will put you on the waiting list. I would love to work with you.
Love and muscles in menopause,
Coach Deanna
