Training & Nutrition in Menopause and Perimenopause: Why It Matters 💪

Menopause and perimenopause are natural stages of life, but they can bring some challenging changes—muscle loss, slower metabolism, bone density decline, and shifts in energy levels. These aren’t just “inevitable signs of ageing.” With the right training and nutrition, you can take control, feel stronger, and protect your long-term health.

Menopause doesn’t mean slowing down—here’s how to stay strong and energised with the right approach.

F – Frequency 🔁

Strength training

• Aim for 2–3 resistance sessions per week.

• Research shows strength training is the single most effective way to protect muscle and bone health in menopause (Ioannidou et al., 2024).

Cardio

• Include 150 minutes per week of moderate aerobic exercise (e.g. brisk walking, cycling, swimming).

• This helps maintain cardiovascular health and supports weight management.

👉 Regularity is more important than intensity. Consistent movement is what makes the difference.

I – Intensity 🔥

Hormonal changes can make recovery a little slower, but don’t be afraid to challenge yourself.

• Use progressive overload: increase weights, sets, or reps over time.

• Work at a level where you can complete your set with good form, but only have 1–2 reps left in the tank.

• Strength training at this intensity has been shown to counteract age-related muscle loss (sarcopenia).

👉 The aim isn’t to “smash yourself” every session—it’s to steadily build strength and resilience.

T – Type 🏋️‍♀️

The type of training matters.

• Resistance training: Focus on multi-joint moves like squats, deadlifts, presses, and rows. These exercises build muscle and strengthen bones.

• Bone health: Weight-bearing activities reduce the risk of osteoporosis, which becomes more common post-menopause.

• Mobility & recovery: Incorporate stretching, yoga, or Pilates to support joint health and reduce stiffness.

💡 Studies suggest postmenopausal women may need slightly higher training volumes (more sets per muscle group each week) to achieve the same muscle gains as premenopausal women (Isenmann et al., 2023).

T – Time ⏱️

• Sessions don’t need to be long—30–40 minutes is effective.

• Each workout should include:

  • Warm-up (5–10 minutes)

  • Strength training focus (20–25 minutes)

  • Cool-down & mobility (5–10 minutes)

• Prioritise rest and recovery: poor sleep and high stress can amplify symptoms.

Nutrition in Menopause & Perimenopause 🍳🥦

What you eat has a huge impact on how you feel during this stage of life. Nutrition can help balance energy, manage symptoms, and support muscle and bone health.

1. Prioritise Protein

• Preserves lean muscle mass, which naturally declines with age.

• Supports bone density when combined with resistance training.

• Helps with appetite control and energy balance.

A 2017 study found women who ate more protein (above 0.9 g/kg/day) had more muscle and less fat compared to those with lower protein intakes (Spritzer, 2017).

Optimal intake:

• 1.0–1.5 g/kg/day is recommended.

• For active women, up to 1.6 g/kg/day may be especially beneficial (Wolf, 2024).

💡 Example: 70 kg body weight → aim for 70–100 g protein per day.

2. Support Bone Health 🦴

• Calcium-rich foods (dairy, fortified plant milks, leafy greens).

• Vitamin D from sunlight ☀️ or supplements if needed.

• Magnesium (nuts, seeds, wholegrains) supports bone and hormone health.

3. Manage Energy & Hormones ⚡

• Focus on whole foods: vegetables, fruits, lean proteins, wholegrains, and healthy fats.

• Limit highly processed foods and alcohol, which can worsen hot flushes and disrupt sleep.

• Stay hydrated—water helps regulate temperature and supports energy.

The Takeaway 🌟

Menopause and perimenopause can feel like an uphill battle, but they don’t have to be. By combining:

✅ 2–3 strength workouts per week
✅ 150 minutes of cardio
✅ Progressive overload in training
✅ A balanced diet rich in protein, calcium, vitamin D, and whole foods

…you can protect muscle, bone, metabolism, and energy well into midlife and beyond.

It’s not about doing more—it’s about doing what works best for your body right now. Small, consistent steps create big results over time.