Menopause is a complex journey marked by hormonal changes, emotional fluctuations, and physical changes. One of the biggest concerns for many women during this time is weight gain, which often takes centre stage in in their thinking around their health and wellness. However, research suggests that focusing on fitness rather than fatness can have a far greater impact on long-term health outcomes.
Fitness Over Fatness – Why Movement Matters in Menopause
Menopause is a complex journey marked by hormonal changes, emotional fluctuations, and physical changes. One of the biggest concerns for many women during this time is weight gain, which often takes centre stage in their thinking around their health and wellness. However, research suggests that focusing on fitness rather than fatness can have a far greater impact on long-term health outcomes.
The Power of Cardiovascular Fitness in Menopause
A study published in the British Journal of Sports Medicine looking at data from almost 400,000 adults, concluded that high cardiorespiratory fitness significantly reduces the risk of heart disease and premature death, regardless of someone's weight. The findings emphasised that individuals with high fitness levels (ranking in the top 20% for their age group) had no greater risk of cardiovascular complications, even if they carried extra weight. In contrast, low fitness levels doubled or tripled the risk of early death and heart disease.
For menopausal women this insight is crucial. Hormonal shifts can lead to muscle loss, increased fat storage, and higher cardiovascular risk. Staying active can mitigate these effects, preserve strength, boost metabolism, and just improve overall well-being.
Key Benefits of Exercise During Menopause
Regular movement offers so many health benefits beyond weight management:
· Improved heart health: Aerobic exercises improve circulation, lower blood pressure, and strengthen the heart.
· Increased bone density: Weight-bearing activities reduce the risk of osteoporosis, a major concern post-menopause.
· Improved mental well-being: Exercise releases endorphins, helping combat mood swings, anxiety and depression.
· Sustained energy Levels: Regular movement fights fatigue and supports metabolic function.
How Can Fitness Professionals Support Menopausal Clients?
Fitness professionals play an essential role in guiding menopausal women towards effective exercise strategies that can improve their strength and endurance without fixating on weight loss. How can you as a fitness professional support menopausal clients in ways that make them feel strong, confident, and notice the benefits?
· Strength training: Include resistance exercises (bodyweight, free weights, or machines) to maintain muscle mass and bone health.
· Make cardio enjoyable & sustainable: Cardiovascular exercise plays a key role in heart health and stamina, which can decline during menopause. The key is to find activities clients genuinely enjoy so that staying active feels less like a chore and more like self-care.
· Remember flexibility & balance: Some women may notice reduced flexibility or joint stiffness. This is where activities like yoga and Pilates can not only improve mobility and balance, but they’re also great for managing stress and mood, both of which can be affected by hormonal changes.
· Train With Empathy: Many women going through menopause feel unseen or misunderstood. As a fitness professional, your attitude matters to them and can make a difference. Be open, listen without judgment, and adapt sessions based on how your client is feeling that day. Some may be going through disrupted sleep, hot flushes, or mood swings, all of which can impact on energy and performance.
· Celebrate success: Progress looks different during menopause. Maybe it’s lifting heavier weights, sleeping better, or just feeling more in tune with their body. Whatever it is, acknowledge and celebrate it. Small wins can go a long way to boost your clients’ confidence and motivation.
Takeaway Message
To make a real impact, shift the focus from the scales to what really matters: movement, strength, and resilience. By designing sessions that support the unique needs of menopausal women, as a fitness or sports pro you're not just offering workouts; you’re increasing confidence, boosting long-term health, and helping clients thrive in midlife and beyond. Step up, lean in and show them what’s possible.
May 2025
WANT TO TRANSFORM YOUR FITNESS BUSINESS? JOIN MENOPAUSE MOVEMENT
.jpg)