It’s the ‘M’ word that everyone from Halle Berry to Brooke Shields to Naomi Watts are talking about. There are sold-out conferences and workshops across the globe devoted to it and Government funding in place to help support women through it. In many ways, it feels like menopause (or perimenopause) is finally getting some of the attention it deserves.
But, if you’ve yet to experience the symptoms of menopause, you’ve likely filed it away and deemed it a problem for ‘future you’.
Well, I hate to be the one to burst your bubble, but when it comes to menopause, it’s best to treat it like a marathon. The sooner you start training your body in preparation, the better. So, let’s chat about training for menopause and why there’s no better time than the present to begin!
What is the menopause stage – or technically ‘perimenopause’
Perimenopause marks the transition between your reproductive years (when you can fall pregnant and you have a regular period) and your post-reproductive stage. During this stage which can go from 4-10 years, you’ll likely experience a raft of symptoms, but the tricky thing is that every woman is different and can experience different symptoms.
Some of the signs you might be in perimenopause include irregular periods, mood changes, struggles with sleep, muscle aches, lower libido, brain fog and pelvic floor symptoms (like leakage).
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Then, once you’ve not had a period for 12 months, you’ve hit menopause. And, after that? You’re postmenopausal. The menopausal stage gets a bad rap, but it’s not all doom and gloom. This stage of life can be liberating and empowering – in part because you’re no longer driven by hormonal fluctuations!
Training for perimenopause in your 30s
A big myth is that you’re too young to be thinking about perimenopause.
Ready to be shook? Perimenopause can begin from as young as mid-30s, so I’d go so far to say that your 30s are the best time to begin. When it comes to hormones, our levels of estrogen and progesterone begin to decline in our 30s and both of these little beauties are important for bone density, brain function, tissue repair and managing stress levels.
When training your body for perimenopause, opt for a workout buffet – add in a bit of everything! Strength training is crucial to counteract your natural metabolism decline and build up extra muscle, because research shows that we lose about 10% of muscle mass during the peri stage. Cardiovascular exercise is also a good addition to your regime to keep the heart healthy and insulin levels happy.
The other addition? Stress-reducing movement. OK cardio bunnies, stick with me here. Practises like yoga, Pilates, diaphragmatic breathing, meditation and mindfulness are essential when it comes to managing cortisol levels and keeping your hormones from dipping and diving. These movements also tend to be great for engaging your pelvic floor and core – both of which are important to keeping you leak-free, strong and stable as you get older.
If you’re concerned about replacing a strength or cardio session for one of these ‘stress-friendly movements’, don’t be. Research shows that yoga, despite its low energy expenditure, can actually give you better cardiorespiratory results than other aerobic exercises.
Training for peri and menopause in your 40s
By the time you hit your 40s, perimenopausal symptoms like irregular cycles, mood swings, and changes in body shape are likely rearing their head. During this age bracket, I recommend training that prioritises muscle retention and joint health while boosting that ever-declining metabolism.
When it comes to your strength training, aim to work towards lifting heavier weights – also known as progressive overload. Strength and resistance training should take priority when looking at your weekly workout schedule because we want to preserve as much lean muscle mass as possible to reduce your risk of falls and injury down the track.
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Short, sharp bursts of movement and high-intensity training can help build your cardiovascular function. This is a great way to keep the heart ticking along, and also a good way to improve mitochondrial health. Stubborn belly fat (or visceral fat) can commonly start to creep up on us during this life stage so HIIT training or high-tech options like Emsculpt are great tools to help with fat metabolism.
A restoration regime that includes active recovery, like walking, swimming, Yoga and Pilates is also important to make sure you’re giving your body – particularly your joints and muscles -ample time to repair itself.
Managing menopause and post-menopause in your 50s and beyond
It’s likely you’ll begin your postmenopausal stage in your 50s; an era that says goodbye to those monthly hormonal rollercoasters you experienced in your youth. The downside is that the lower levels of estrogen can put you at risk of osteoporosis, sarcopenia and cardiovascular issues. In fact, research shows us that 50% of women over 50 will break a bone at some stage – so our goal is to maximise bone density while strengthening the muscles that support your bones keeping you stronger for longer.
It’s during this time that we want to balance out workouts, focusing less on high-impact training and more on functional movement. Strength training is still essential for keeping your muscle mass and preventing falls, but use controlled and mindful movements with less weight than you did in your 40s. Our aim? Maximise bone-loading benefits of strength training while protecting our precious joints.
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Cardio exercise during this stage can be in the form of swimming, cycling and walking. It’s all about getting that blood circulating and keeping that heart healthy without unnecessary joint strain.
And look at incorporating tai chi, yoga or core and pelvic floor-specific training. All of these help with stability, mobility and balance, reducing your risk of falls and improving your posture.
The biggest takeaway is that diversity in movement is essential throughout all stages of your peri-prep. Each training type has its own benefits, so try a bit of anything. And, find movements that bring you joy – we want to create habits that last and the best way to keep motivated with your training is to look-forward to it.
Heather is a passionate advocate for women’s health and owns Core Restore Co, a group of core and pelvic floor rehabilitation clinics across NSW. Heather is available across all four Core Restore Co clinics and provides educational content through the Core Restore Co Instagram.
