Menopause, Perimenopause & Training: What’s Really Happening in my Body

I will come clean. As a 26-year-old male PT, I have not been through menopause. (Technically though, that does make me perimenopausal)

It wasn’t exactly on my radar until I started working closely with women in my gym. But the more I learned, the more I realised: understanding what’s actually happening during peri/menopause isn’t just useful for me as a coach, it’s empowering for anyone going through it.

So let’s break it down in simple terms:

What’s actually going on

Perimenopause is the transitional phase leading up to menopause, usually starting in the 40s (though it can begin earlier).

Menopause itself is defined as 12 months without a period, usually between ages 45–55.

Here are the big internal shifts:

• Hormones on a rollercoaster
  Estrogen and progesterone, the two key female sex hormones, start to fluctuate wildly before eventually declining. This impacts everything from mood to muscle recovery.

• Changes in body composition
  Many women notice fat distribution shifting (often more around the middle) and muscle mass declining faster – not just “because of age” but largely due to hormonal changes.

• Bone density and joint health
  Lower estrogen can reduce bone density, which is why resistance training becomes more important than ever.

• Metabolism and energy
  Sleep disruptions and hormone changes can affect metabolism and recovery – which makes lifestyle habits (training, nutrition, stress management) even more powerful tools.

Key facts to know

• The average woman spends a third of her life post-menopause.

• Exercise – particularly strength training – is one of the best protective factors for bones, muscles, and long-term health.

• Nutrition matters more: adequate protein, calcium, and vitamin D support bone and muscle.

• Menopause is not a disease. It’s a natural life stage – but one that comes with challenges you can consciously navigate.

Your Navigation Plan:

1. Strength Training is Key
   Lifting weights isn’t about becoming a bodybuilder—it’s about preserving muscle, protecting joints, boosting metabolism, and increasing energy. Regular training also improves sleep, reduces stress, and gives you a tangible feeling of progress in your life beyond work and daily demands. Yes, it may be the last thing you want to do with the changes you’re currently going through, but the payoff is massive.

2. Sleep & Recovery
   Menopause can disrupt sleep, so developing a wind-down routine, maintaining regular sleep times, dimming lights, or using mindfulness apps can help you rest better. Quality sleep fuels energy, motivation, and overall well being.

   A further mindset shift we love for those who are counting down the hours on the clock, is to imagine during your working day your boss came in and said “Donna, come on you with me.” From there they took you into a cool, dark room with a big cosy bed in it and said “have a wee lie down there for an hour.” How unbelievably relaxing would that be? Go into bed with that mindset, even if you can’t sleep immediately, allow yourself to relax.

3. Mental Health Matters
   Changing hormones can increase anxiety and low mood. Training, lifestyle adjustments, and support networks are simple but powerful ways to maintain psychological fitness.

4. Nutrition Essentials
   Good fats (oily fish, eggs, avocado) and phytoestrogen-rich plant foods (soy, lentils, oats, yams) support hormones, heart health, and overall vitality.

Common Pitfalls

1. Thinking cardio alone will fix it
   Cardio is great for heart health, but it won’t stop bone density loss or muscle decline on its own.

2. Cutting calories too hard
   Restrictive diets might feel like the answer but can actually make energy, sleep, and muscle loss worse.

3. Going it alone
   Many women feel they “should just deal with it.” In reality, guidance, coaching, and support make the journey smoother.

Why this matters

As a young male PT, I don’t pretend to feel what my members are going through. But learning about peri/menopause has been eye-opening. It’s helped me coach with more empathy and design smarter training plans.

And here’s the thing: the more you understand about what’s happening inside your own body, the more empowered you’ll be to train, fuel, and live in a way that works with it rather than against it.

Menopause isn’t the end of anything – it’s simply the next chapter. With the right training and mindset, it can be a strong, fulfilling, and healthy one.