Menopause:THE IMPORTANCE OF TRAINING & NUTRITION

Ginge
Oct 19
5 min read

Menopause, Perimenopause & Training: What Every Woman and Everyone Who Supports Her Should Know!

Two weeks ago, I had the pleasure of attending the Coaches Congress, where I sat in on a 60-minute workshop delivered by Annie Thorisdottir about menopause and how it affects women.

I’ll be honest — I knew what menopause was, but I hadn’t fully grasped how deeply it impacts women’s bodies, minds, and overall health. Listening to Annie speak was genuinely eye-opening. The information she shared came from her collaboration with Dr. Stacy Sims, one of the leading researchers on female physiology and exercise science.

I left that workshop not only feeling more informed but also with a strong urge to learn more. Since then, I’ve been diving into Dr. Sims’ work watching interviews reading articles and I wanted to share a summary of what I’ve learned.

My hope is that this gives you a clearer understanding of what really happens during menopause and perimenopause, and how women can take back control of their health, training, and overall well-being.

Understanding Perimenopause and Menopause

Perimenopause is the transition phase leading up to menopause. It can start in a woman’s 40s (sometimes earlier) and last several years. During this time, hormones like oestrogen and progesterone fluctuate wildly, leading to symptoms such as hot flashes, disrupted sleep, mood changes, slower recovery, and shifts in body composition.

Menopause itself is defined as twelve consecutive months without a menstrual period. After that, a woman is considered post-menopausal.

What’s often not talked about enough is how these hormonal changes affect training, metabolism and long term health.

“Women are not small men.” – Dr. Stacy Sims

This simple statement carries huge weight. It reminds us that most traditional training and nutrition research has been based on male physiology. As hormones change, so too should the training and nutrition strategies women use.

How the Menopausal Transition Affects the Body

1. Muscle and Strength

As oestrogen levels decline, the body’s ability to build and maintain muscle drops. This makes resistance training absolutely essential.

Dr. Sims emphasises the need for women to lift heavy — not endless light weights for high reps. Heavy lifting stimulates the muscle and nervous system in a way that replaces the anabolic support oestrogen once provided.

“Lift heavy shit.” – Dr. Stacy Sims

Building strength isn’t just about performance it’s about maintaining independence, bone density, and metabolic health as we age.

2. Fat Distribution and Insulin Sensitivity

Many women notice their body composition changing, even when their habits haven’t. Fat tends to shift toward the abdomen because of hormonal changes and increased insulin resistance.

The good news? Heavy lifting and interval training both help improve insulin sensitivity and encourage the body to burn fat for fuel.

“We become more insulin resistant during perimenopause. The fix isn’t eating less it’s training smarter.” – Dr. Stacy Sims

3. Bone Health and Injury Prevention

Oestrogen helps maintain bone density, so its decline can increase the risk of bone loss and injury. Lifting heavy and incorporating power or plyometric movements (such as jumps, sprints, or kettlebell swings) helps protect bone health and improve coordination, benefits you won’t get from steady state cardio alone.

Strong bones, tendons, and connective tissue are critical not only for performance but also for preventing falls and maintaining lifelong mobility.

4. Energy, Mood, and Recovery

Hormonal fluctuations during this time can affect sleep, energy levels, stress, and mood. Many women feel their recovery capacity drop and their training tolerance changes.

The key here is balance, train hard when it counts, but recover fully. Proper nutrition, recovery, and sleep hygiene become as important as the workouts themselves.

Why Heavy Lifting and Interval Training

Are Game Changers

Dr. Sims’ research clearly shows that the combination of strength training and high-intensity interval training (HIIT) is the most effective way to combat the physiological shifts of menopause.

Heavy resistance training helps rebuild and preserve lean muscle, boosts metabolism, and strengthens bones.

Interval training, on the other hand, trains the cardiovascular system, burns fat efficiently, and maintains insulin sensitivity.

Dr. Sims cautions against relying solely on long, slow cardio, which can elevate cortisol levels and make fat loss harder. Instead, she promotes a polarised approach, intense sessions paired with recovery days or low intensity movement.

“This is not the time to slow down. It’s the time to train smart, lift heavy and move with purpose.” – Dr. Stacy Sims

Nutrition That Supports the Change

Training smart only works if you fuel smart too.

One of the most common mistakes women make during menopause is cutting calories too low, which only worsens fatigue, muscle loss, and hormonal stress.

Dr. Sims recommends:

Prioritising protein 35 - 40g IMMEDIATELY after training to support muscle repair and growth.
Timing carbohydrates around workouts to fuel performance and recovery.
Avoiding chronic fasting or under eating, which can raise cortisol and slow metabolism.

It’s not about eating less, it’s about eating better to support adaptation, strength, and longevity.

“You can’t build strength or resilience in a calorie deficit.” – Dr. Stacy Sims

The Bigger Picture: More Than Just Training

Menopause isn’t just a physical shift, it’s an emotional and psychological one too. Many women feel frustrated, confused or disconnected from their bodies as their usual routines stop working.

But this stage of life doesn’t have to mean decline. With the right knowledge, it can be a period of rebuilding strength, confidence and vitality.

For male coaches and partners reading this: understanding this transition is essential. It’s not about sympathy; it’s about support. Encourage strength, smart training, and positive nutrition habits rather than pushing outdated “eat less, move more” ideas.

Final Thoughts

Menopause and perimenopause mark a powerful transition, not an ending. It’s a time to adapt, train differently, and embrace what your body is capable of.

Dr. Stacy Sims’ message is empowering: this is not the time to slow down! It’s the time to lift heavy, move with intensity and fuel your body with purpose.

As Annie Thorisdottir said during her talk, this isn’t just about surviving menopause, it’s about thriving through it.

So whether you’re a woman entering this stage, a coach working with female athletes, or someone who simply wants to understand it better, start learning, start listening, and start lifting.