Lately, I’ve been diving deep into fitness and nutrition through the lens of female physiology, tracking my cycle, tuning into changes in energy and performance, and preparing for the shifts that come with perimenopause, which is soon approaching. This journey has led me to explore research, expert insights, and real-world strategies tailored specifically to women.
One of the resources I’ve found helpful is Dr Stacy Sims, whose work reflects a growing shift in health and fitness: recognising that women are not just smaller versions of men. At the heart of all this is a simple but important goal: I want to be able to surf, lift, hike and do all the things I love for as long as possible, and even though I have been active my whole life, I know that this transitional phase is the most important. In this blog post, I’ll be sharing what I’ve learned and applied, from science-backed approaches to personal observations, focused on helping women move, eat, and live in ways that truly support our bodies.
Why Women Need to Train Differently
From our 30s onwards, women begin to lose around 3 to 8 per cent of muscle mass per decade. This decline tends to accelerate during perimenopause, when hormonal shifts, particularly reductions in oestrogen, begin to affect muscle maintenance and recovery. After 60, the loss of muscle tissue, known as sarcopenia, can reach around 1 per cent per year if left unaddressed. Even women who stay active with light exercise may still lose 15 per cent or more of their lean mass by their 60s or 70s if resistance training is not part of their routine.
Bone density also becomes a growing concern in midlife. While important at every stage, bone health is especially vulnerable in the years surrounding menopause. Research shows that women can lose between 2 and 3 per cent of bone density each year during this transitional period, particularly at key sites such as the spine and hips. Over time, this can result in a total loss of 10 per cent or more, increasing the risk of osteoporosis and fracture as we age.
The good news is that this decline is not inevitable, but it does require some intentional adjustments. Bodyweight training, such as yoga, may be sufficient to maintain general strength and mobility in our 20s and 30s. However, as we get older, especially through perimenopause and beyond, external load becomes increasingly important for preserving muscle mass, bone density and strength. Walking, jogging, yoga, or Pilates are excellent for cardiovascular health, flexibility, and general well-being (and we should continue doing them!), but they often do not provide the level of mechanical stress needed to build or even maintain muscle over time.
I know the gym is not everyone’s cup of tea, but resistance training does not have to mean barbells and machines. There are plenty of accessible and adaptable options, including dumbbells, resistance bands, kettlebells, sandbags and even weighted household items. The key is progressive overload, which means consistently challenging your muscles so they stay strong, functional and resilient as your body changes.
Apart from weight training, jumps are also effective for improving bone density. Jumping rope can be beneficial, but jumping onto a box or a similar surface and stepping down is even better. Jumping up activates bone without excessive joint strain, while jumping down can introduce higher impact forces, especially on the spine and knees.
As we age, it’s not just about staying strong, but also about staying mobile. Joint range of motion, stability and movement quality become even more important for injury prevention and overall quality of life. It’s one thing to build strength, but being able to move well; bending, twisting, reaching, getting up from the floor with ease is what keeps us active and independent. That’s why mobility work and practices like yoga deserve a permanent place in the routine. Someone once said, “If you lift weights, you should do yoga. If you do yoga, you should lift weights.” I couldn’t agree more. The two complement each other beautifully, especially for women navigating hormonal shifts.
Finally, recovery is often overlooked, but it is where the real progress happens. This becomes especially important during perimenopause, when hormonal fluctuations can make us more sensitive to stress. Even with the right training and nutrition, without proper recovery, the body can struggle to rebuild, adapt and regulate mood, energy and sleep. Sleep quality, rest days, meditation, mobility work and proper nutrition all play a role in recovery.
Why Women Need to Eat Differently
Nutrition plays a crucial role in how women feel, perform and age. Hormonal fluctuations throughout the menstrual cycle, and more significantly during perimenopause and menopause, affect everything from metabolism and appetite to muscle retention and fat storage. As oestrogen declines, women become more prone to losing muscle and gaining visceral fat, especially around the abdominal area. At the same time, insulin sensitivity often declines, making blood sugar regulation more difficult. This means that what worked nutritionally in our 20s or 30s may no longer be effectiveor supportive in our 40s and beyond.
Women also have unique nutrient needs, particularly when it comes to protein, calcium, magnesium, iron (pre-menopause) and omega-3s. Undereating, whether unintentionally or in pursuit of weight control, can backfire, leading to fatigue, mood changes, poor recovery and further muscle loss. A well-rounded, protein-rich diet with adequate energy and micronutrients becomes essential not just for performance, but for maintaining metabolic health, bone density and overall resilience.
When it comes to protein, our needs increase during perimenopause and continue to rise after menopause. Some nutrition experts recommend quite high daily intakes to help preserve muscle mass and support recovery. However, excessive protein can have drawbacks for some individuals, depending on overall health, kidney function and dietary balance. I prefer to take a more cautious and personalised approach. I’ve written more about protein requirements, including how to find the right amount for you, in this blog post.
Mental health and gut health are deeply interconnected, and both influence how we train, recover, and feel day to day.The gut plays a central role in mood regulation, immune function and inflammation, all of which impact energy, motivation and resilience. As oestrogen levels change, gut health can be disrupted, affecting digestion, nutrient absorption and even sleep. Supporting the gut through a diverse, fibre-rich diet, probiotics and reducing chronic stress can have a ripple effect—improving mental clarity, emotional stability and even strength outcomes. A well-functioning gut helps you absorb the nutrients needed to fuel your training and recovery, making it an essential part of the bigger picture. A simple way to support this is by adding a serving or two of fermented foods for probiotics like kefir, sauerkraut, unpasteurised tempeh, miso, kombucha, kimchi, and fibre-rich foods such as oats, legumes, garlic or bananas for prebiotics, which feed the beneficial bacteria in your gut.
As hormones shift, many women also become more sensitive to stimulants and alcohol. Caffeine and alcohol are metabolised more slowly in perimenopause and postmenopause, which can impact sleep, mood and recovery. What once felt fine in your 30s may now leave you wired, restless or more fatigued the next day, so it’s worth paying attention to how your body responds.
Hormonal Phases and Training
Understanding how your hormones fluctuate across the menstrual cycle can make a significant difference in how wetrain, recover and perform. The idea is not to train harder, but to train smarter by working with your body rather than against it. This is not about perfection or rigid schedules, but about awareness and adaptability.
During the follicular phase (from the first day of menstruation to ovulation), levels of oestrogen and progesterone are at their lowest and gradually begin to rise. This is often referred to as the low-hormone phase. During this time, the body tends to tolerate physical stress better, recovery is faster, insulin sensitivity is improved and thermoregulation is more efficient. Inflammation is typically lower too, which can contribute to better performance and a reduced risk of injury.
As a result, the follicular phase is often the best time to increase training intensity and volume. Activities such as heavy strength training, high-intensity interval training, sprint work and more challenging cardio sessions can feel easier and more productive. You may notice improvements in strength, endurance and motivation. This is a good window to push your performance and aim for progress in training goals.
After ovulation, the luteal phase begins. A sharp rise in progesterone dominates this phase, while oestrogen levels fluctuate. Progesterone tends to have a catabolic effect, meaning it can break down tissue rather than build it. It also raises core body temperature, making exercise feel more demanding, especially in warmer environments. Recovery slows, fatigue may increase and heat tolerance drops.
During this phase, insulin sensitivity decreases, which can impact how your body uses and stores carbohydrates. The nervous system may also become more reactive, meaning your stress response is heightened. This is when it becomes essential to support your training with adequate rest, proper fuelling and mindful recovery strategies. Lighter forms of exercise, such as mobility work, lower-intensity strength training, steady-state cardio or restorative movement, can be more appropriate.
Dr Stacy Sims, along with other experts, recommends allowing more recovery and slightly reducing training intensity during this time. Increasing your carbohydrate intake may help stabilise energy, mood and performance, as the body becomes more reliant on carbohydrates for fuel. Sleep and mood can also be more affected in the luteal phase, so prioritising sleep hygiene, managing stress and paying attention to nutrition can make a real difference. Supplements such as magnesium or omega-3s may offer additional support, though this depends on individual needs.
Of course, all of this is theoretical unless it is tailored to your own body. Every woman’s cycle is unique, and symptoms, energy levels and performance can vary from month to month. The most reliable way to understand how your body responds is to track your own cycle alongside your training, recovery, mood and sleep. This allows you to recognise patterns and adjust accordingly, rather than guessing or relying solely on general guidelines.
Perimenopause and Postmenopause Training
During perimenopause, hormone levels can fluctuate significantly from day to day. This invites a more flexible approach to training, adjusting based on how you feel and taking advantage of higher-energy days for more demanding sessions. In postmenopause, both oestrogen and progesterone stabilise at low levels, so there is less need for flexibility and more need for consistency.
According to research, both in perimenopause and postmenopause, women tend to respond better to high-intensity, low-volume training. This means shorter but more challenging workouts. With the loss of oestrogen’s anabolic and neuromuscular benefits, the body no longer responds as well to long, moderate-intensity cardio sessions such as endurance runs or prolonged steady-state training. These workouts can increase stress hormones like cortisol, contributing to fatigue, poor recovery and muscle breakdown.
This means prioritising fewer reps with heavier loads and longer rest between sets, rather than high-rep, short-rest workouts. For example, working in the range of 4 to 6 reps for 3 to 5 sets with challenging weights helps stimulate muscle and strength gains without excessive fatigue. This approach supports lean muscle maintenance, bone density and metabolic health, and it is generally better tolerated during and after the hormonal shifts of midlife.
This includes heavy resistance training and short, high-intensity intervals, both of which stimulate muscle and bone without placing excessive stress on the nervous system. The goal is to maintain and rebuild lean muscle mass while preserving cardiovascular health. Strength and sprint work stimulate the necessary anabolic and metabolic pathways even in the absence of oestrogen. Coupled with adequate protein intake and proper recovery, this kind of training helps us retain physical power, metabolic flexibility and resilience.
Final Thoughts
We are not powerless in the face of hormonal shifts. With the right training, fuelling and recovery strategies, it is entirely possible to stay strong, energised and resilient well into midlife and beyond. Track your cycle or energy levels when transitioning. Pick up some weights, add some protein and get a lot of rest. Your body will thank you.
