Training Through the Menopause: Stay Strong, Energised & Confident
🌸 Training Through the Menopause: How to Stay Strong, Energised & Confident
Menopause is a natural stage of life, but let’s be honest — it’s not always an easy one. Hot flushes, weight gain, mood swings, joint aches, disrupted sleep, and energy dips can make it feel like your body is working against you.
But here’s the truth: with the right approach to training, nutrition, and recovery, menopause can be a time where you actually feel stronger, healthier, and more empowered than ever before.
At The Transformation Rooms in Kendal, we’ve worked with many women navigating this stage, and we’ve seen first-hand how the right fitness plan can transform how you look, feel, and live.
🔑 Why Training During Menopause Is So Important
Hormonal changes, particularly falling oestrogen, can affect:
Bone density (higher risk of osteoporosis)
Muscle mass (leading to slower metabolism and weight gain)
Fat storage (especially around the belly)
Mood & mental health (increased risk of anxiety or low mood)
The good news? Training can counteract nearly all of these effects.
“Menopause doesn’t mean you have to slow down. In fact, strength training, mobility work, and the right kind of cardio become more important than ever. Training helps you feel in control again,” says Chris, Personal Trainer at The Transformation Rooms.
🏋️ The Best Types of Training for Menopause
Not all exercise is created equal. If you’re training through menopause, here’s what to focus on:
1️⃣ Strength Training (2–3x per week)
Strength training isn’t just about “toning up” — it’s about protecting your future health. It helps to:
Preserve and build lean muscle mass
Boost metabolism (helping with weight management)
Improve bone density and reduce osteoporosis risk
Enhance confidence and posture
Best exercises: Squats, deadlifts, rows, presses, lunges, step-ups, kettlebell swings.
2️⃣ Low-Impact Cardio (1–2x per week)
Cardio supports heart health and reduces stress, but long endurance sessions may spike cortisol and increase fatigue. Shorter, lower-impact cardio is better.
Best options: Brisk walking, cycling, swimming, rowing, or a short HIIT session.
3️⃣ Mobility & Flexibility Work (Daily if possible)
Mobility training reduces stiffness, eases joint pain, and helps you move better day-to-day.
Best options: Yoga, Pilates, foam rolling, stretch & mobilise sessions.
🥗 Nutrition Tips for Menopause
Training is powerful, but nutrition is the other half of the equation. You don’t need restrictive diets — you need balance.
Protein with every meal: Supports muscle retention & satiety
Plenty of fibre: Keeps digestion regular & supports gut health
Calcium & Vitamin D: Protect bones (dairy, leafy greens, oily fish, fortified foods)
Hydration: Helps reduce bloating, flush toxins & regulate temperature
Mindful eating: Helps prevent emotional eating and reduces cravings
“One of the biggest shifts we make with clients during menopause is simply increasing protein and vegetables. It keeps energy stable, supports recovery, and helps with body composition,” says Chris.
😴 Recovery & Lifestyle
Menopause symptoms can make recovery harder, especially poor sleep. That’s why recovery is as important as your workouts.
✅ Prioritise 7–8 hours of sleep (consistent bedtime routine helps)
✅ Use tools like sauna or ice baths to reduce inflammation and aid recovery
✅ Manage stress through walking, journaling, or meditation
✅ Celebrate progress — don’t just focus on the scales
🧠 The Mindset Shift
Many women feel like menopause is the start of a decline, but it doesn’t have to be.
“We’ve seen women in their 40s, 50s, and 60s achieve some of the best results of their lives. The shift comes when they stop fighting their body and start training with it,” says Chris.
👥 How The Transformation Rooms Can Help
At The Transformation Rooms Kendal, we’ve created programmes designed for busy women over 30–60, including those navigating menopause.
With us, you’ll get:
✅ Group training tailored to your level
✅ Supportive coaches who understand menopause challenges
✅ Nutrition coaching for real-life results
✅ A welcoming community of like-minded women
🚀 Take Control of Your Next Chapter
Menopause isn’t the end of your fitness journey — it can be the start of your most powerful chapter yet. With the right training, nutrition, and mindset, you can feel strong, confident, and in control again.
👉 Ready to take the next step? Book a free consultation today.
