Navigating perimenopause and menopause can feel like trying to hit a moving target. Your energy levels fluctuate, your body composition might start changing unexpectedly, and what used to work for your fitness suddenly doesn't.
At Empowa Erskine Park, a large portion of our community consists of women aged 40 and over who are actively managing these changes. Here is how you should adapt your training to thrive during this phase of life.
Prioritize Heavy Strength Training
As estrogen levels drop, women naturally lose bone density and muscle mass. The single most effective way to combat this is through resistance training. Lifting weights places healthy stress on your bones, stimulating them to stay dense and strong, while preserving the muscle mass that keeps your metabolism firing.
Focus on Recovery
Hormonal shifts can increase cortisol (your stress hormone) and impact your sleep. This means your body might not recover as quickly as it did in your 20s. High-intensity, exhausting workouts every day will only drive your stress levels higher. Instead, focus on quality strength sessions paired with adequate rest, walking, and mobility work.
Nutrition Coaching is Key
Insulin sensitivity can decrease during menopause, making your body less efficient at processing carbohydrates and more prone to storing belly fat. Our nutrition coaching at Empowa focuses on high-protein, balanced meals that stabilize your blood sugar and support your training without restrictive, miserable diets.
You don't have to navigate this alone
Our coaches at Erskine Park are experienced in helping women train safely and effectively through perimenopause and menopause.
