Menopause is a natural phase of life, and with the rising number of awareness advocates we are learning more and more what a rollercoaster ride it can be. As you may or may not know, most women experience menopause between 45 and 55, which in effect marks the end of their menstrual cycle. Some reach this stage earlier, but regardless of when it happens, menopause is a significant change driven by fluctuating and declining estrogen levels.
This transition, known as perimenopause, may last several years, bringing along physical, emotional, and mental challenges. So what can you do and how can we help navigate through 'the change'.
Good news! Regular exercise is one of the most powerful tools you have to manage symptoms and give yourself a positive sense of wellbeing. In this article, I'm going to break down some of the common menopausal changes and how movement can help you stay strong, energised, and in control.
Protecting Bone Health & Keeping Joints Strong.
What’s happening?
Estrogen plays a big role in maintaining strong bones. As levels drop, bone density decreases, leading to stiff joints, an increased risk of fractures, and even osteoporosis.
How can exercise help?
Your bones are living tissue, meaning they respond and adapt to movement. This means that weight-bearing and resistance exercises are your secret weapons for maintaining bone strength.
Weight-bearing impact exercises such as walking, stair climbing, or light jumping help stimulate bone growth.
Resistance training using weights, resistance bands, or body weight strengthens the muscles supporting your bones and encourages bone renewal.
At The Fitness Collective, to ensure you build and maintain full-body strength., we incorporate all four essential movement patterns into our small group personal training sessions - hinge, squat, push, and pull.
Supporting Heart Health.
What’s happening?
Estrogen helps protect your arteries, so as levels decline, the risk of cardiovascular disease increases. That’s why heart health becomes even more important during menopause.
How can exercise help?
Aerobic and resistance training both work wonders for your cardiovascular system by:
Lowering resting heart rate and blood pressure
Improving cholesterol levels
Reducing strain on the heart by increasing overall muscular strength
Whether it’s one of our high-energy SWEAT classes, a strength-focused Hybrid session, or a steady cardio workout, getting your heart pumping regularly makes a huge difference.
Managing Weight & Belly Fat.
What’s happening?
Nearly 50% of women experience weight gain during menopause, particularly (and annoyingly!) around the abdomen and upper body. This happens because fat cells in the abdominal area are particularly sensitive to estrogen levels. As estrogen declines, these cells become more active, storing more visceral fat which is the type that sits around organs and increases health risks like diabetes and heart disease.
How can exercise and diet help?
It's no surprise that a combination of strength-based training, cardiovascular exercise, and balanced nutrition can help manage weight gain effectively. It’s also important to understand that your body may respond differently to diet and exercise now compared to pre-menopause. Rather than focusing solely on total weight, it’s important to consider body fat percentage—which varies based on age, height, and sex.
Working with your dedicated Fitness Collective coach to create a personalised training plan combined with nutritional guidance based on your lifestyle, can be a total game-changer.
Nutritional Support - Vitamins and supplements.
Evidence suggests that certain vitamins and supplements are beneficial for menopause.
Calcium and Vitamin D can boost immunity and aid bone density.
Magnesium to ease potential mood swings and sleep disruption.
Omega-3 to reduce inflammation
Small tweaks in your training and nutrition plan can make a huge impact on how you feel every day.
Maintaining Muscle Mass & Strength.
What’s happening?
Specific receptors in women’s muscles interact with estrogen to support muscle function. Before menopause, circulating estrogen plays a key role in muscle regeneration and recovery, helping to maintain and build skeletal muscle mass. As estrogen levels decline, this process slows down, often leading to a decline in muscle mass, which may make daily movements feel harder than they used to.
How can exercise help?
Resistance and strength training is essential when it comes to maintaining muscle strength and function. By challenging your muscles with weight training (whether with dumbbells, resistance bands, or body weight), you stimulate muscle repair and growth - keeping you strong and resilient.
Pairing strength training with a protein-rich diet gives your muscles what they need to rebuild and thrive.
My Takeaway - Movement is Your Superpower 💪
Menopause is a journey, but you’re not in this alone. Exercise is one of the most effective ways to manage the physical changes that come with it, helping you stay strong, protect your heart, maintain muscle, and feel more like yourself.
At The Fitness Collective, with the support of our awesome members, we've created a supportive environment where you'll receive expert training and nutritional advice from highly knowledgeable. Surrounded by like-minded people, you'll build on a training plan that works for you and a place where you'll find a positive impact on your mental, emotional and physical wellbeing.
If you're not already a member and you'd like to come along and try one of our Small Group Personal Training sessions, Click below to get a FREE trial session!
References used and useful information.
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