Training Around Hormones in the Menopause: What Really Works?
In the previous post, we looked at why circuits and Pilates alone aren’t enough during menopause – particularly when it comes to maintaining strength, muscle mass, and bone density. But training in midlife isn’t just about picking up heavier weights. It’s also about understanding how shifting hormones affect how we train, recover, and fuel – and how smart supplementation can support the process.
The Hormonal Landscape: Oestrogen, Progesterone, and Muscle (it’s a minefield, right?!)
Oestrogen isn’t just a reproductive hormone – it’s an anabolic one. It supports muscle protein synthesis, mitochondrial function, and joint health. As oestrogen declines in perimenopause and beyond (…!), we lose some of that natural support for muscle growth and recovery. Progesterone, too, has neuromuscular and anti-inflammatory effects that drop off, which can contribute to increased soreness, fatigue, and slower recovery between sessions.
What this means for training:
You need more load, not less. Resistance training at 60–80% of 1RM remains essential to offset oestrogen loss and stimulate muscle growth and bone formation.
Prioritise recovery. Reduced hormone levels can increase inflammation and oxidative stress. Rest days, mobility work, and good sleep hygiene become part of your training prescription.
Train smart around energy levels. Many women notice cyclical fluctuations even in perimenopause. When energy is high, lift heavier. On lower-energy days, focus on movement quality, mobility, or walking.
What the Evidence Shows: Exercise and Menopause Symptoms
A 2024 systematic review in BMC Women’s Health overview by Money et al. reviewed 17 systematic reviews (nearly 9,000 women!!) and found that while yoga and aerobic exercise may help improve overall menopausal symptoms – especially physical and urogenital – evidence for specific symptom management (like hot flushes or sleep issues) remains inconsistent.
Interestingly, there was limited research on resistance training, despite it being the most effective strategy for long-term muscle, bone, and metabolic health. This highlights a gap: most studies focus on yoga or aerobic activity, while the type of training that truly changes tissue composition – strength training – is still underrepresented.
The takeaway?
Even though the data isn’t yet definitive for symptom relief, strength and resistance training are still key for protecting long-term health – bone density, cardiovascular function, mood, and muscle power.
Supplements That May Support Training and Recovery
While HRT remains the most effective medical intervention for addressing menopausal hormone loss, not everyone can or wants to take it. Certain nutritional strategies can help support energy, recovery, and muscle health.
Here are some evidence-based considerations:
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Protein is your friend..
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Aim for 1.6–2.0g of protein per kg of body weight per day.
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Spread protein intake evenly across meals (around 25–30g each).
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Include leucine-rich sources such as eggs, dairy, soy, or whey protein to maximise muscle protein synthesis.
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Creatine Monohydrate (Not just a hype)
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One of the most researched supplements for women in midlife.
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Supports muscle strength, bone density, and may improve cognitive resilience.
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Vitamin D & Calcium
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Essential for bone health, especially with declining estrogen.
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Many women are deficient in vitamin D, particularly in the UK.
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Omega-3 Fatty Acids
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Help reduce inflammation, support brain function, and may aid mood regulation.
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Found in oily fish or as supplements.
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Magnesium
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Supports energy production, muscle relaxation, and sleep.
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Found in leafy greens, nuts, seeds, and dark chocolate.
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Putting It Together: A Holistic Framework
Training through menopause isn’t about “slowing down” – it’s about adapting.
You need to address from each angle; nutrition, hydration, and stress management, and this way you will be addressing menopause from every angle – musculoskeletal, metabolic, and emotional.
Exercise during menopause isn’t just about symptom management; it’s about empowerment. The evidence may still be catching up, but one thing is clear – staying strong, active, and fuelled well can redefine this chapter of life.
Women deserve training strategies that acknowledge our biology – not work against it.
