Strength Training in Perimenopause and Menopause: What You Should Know

Let’s talk honestly, woman to woman — because if you're going through perimenopause or menopause, you might feel like your body’s changing faster than you can keep up.

Suddenly:

• You're gaining fat around the middle

• Your energy is dipping

• Your sleep is off

• And your workouts just don’t hit like they used to

Sound familiar?

I’m Izzy — a personal trainer and nutritionist based online and in Surrey, and I work with women at every stage of life, especially this one. So if you’re wondering how to feel more in control again — let’s talk strength training.

Because no, you’re not broken. And yes — lifting weights might be the most powerful thing you can do for your body right now.

🔥 Why Strength Training is a Game-Changer During Menopause perimenopause and menopause

During perimenopause and menopause, oestrogen drops, and that change affects:

• Muscle mass

• Bone density

• Fat storage

• Mood and sleep

That’s the bad news.

The good news? Strength training is like a magic tool that helps fight all of that.

Here’s what it can do:

🧠 1. Helps Balance Hormones and Mood

Lifting weights boosts endorphins, reduces cortisol (your stress hormone), and improves your ability to regulate blood sugar — all super important during this hormonal rollercoaster.

💪 2. Builds and Preserves Muscle Mass

After 35, we start losing muscle naturally — and this speeds up during menopause. Less muscle = slower metabolism = more fat gain. But training with weights slows that down (or even reverses it!).

🦴 3. Protects Your Bones

Osteoporosis becomes a bigger risk as oestrogen drops. Resistance training literally makes your bones stronger, reducing fracture risk and keeping you mobile, independent, and injury-free.

😴 4. Improves Sleep, Stress, and Energy

Good workouts lead to deeper sleep, better recovery, and a more balanced nervous system. Plus — lifting gives you a sense of control when everything else feels a bit up in the air.

🧘‍♀️ 5. Boosts Body Confidence & Mental Health

Let’s be real — this phase can make you feel disconnected from your body. Strength training isn’t just about how you look, it’s about how you feel. Every rep builds self-trust, power, and pride.

🛠️ What Does Strength Training Look Like?

It’s NOT about lifting massive weights or becoming a bodybuilder (unless that’s your thing!). It is about using resistance — like dumbbells, kettlebells, or even bodyweight — with progressive movements that build muscle safely.

I tailor every plan to your experience, energy, and cycle — so it feels good, doable, and effective.

✨ My Coaching Approach

As a woman, as a coach, and as someone who listens — I build training that works with your body, not against it.

No crash diets. No judgment. No shame for needing more rest some weeks or lifting lighter one day. Just consistent progress, smart movement, and a plan that grows with you.

💬 Final Thoughts

You deserve to feel strong, capable, and confident — especially now.

Menopause isn’t the end of your fitness journey — it’s a powerful new chapter. And I’m here to help you write it.

💬 Call to Action:

👉 Ready to start strength training that actually supports your hormones, mood, and body? Contact me here for a free consultation — no pressure, just real support.

izzylukec.com