Let's talk about something that's been whispered about in changing rooms for too long: menopause and strength training. It's time to rewrite the narrative that suggests women in their forties and fifties should slow down, take it easy, or accept that their strongest days are behind them.

The truth? Your forties and beyond might just be your fitness prime time.

The Science Behind the Strength

During perimenopause and menopause, our bodies undergo significant changes. Oestrogen levels decline, which affects bone density, muscle mass, and metabolism. But here's what the fitness industry often gets wrong: this isn't a signal to retreat from strength training – it's a call to embrace it more than ever.

Research shows that women who engage in regular resistance training during menopause experience:

• Better bone density: Weight-bearing exercises stimulate bone formation, combating the natural decline that comes with hormonal changes

• Improved muscle mass: Strength training helps maintain and build lean muscle, which naturally decreases after age 30

• Enhanced mood regulation: Exercise releases endorphins and can help manage mood swings and anxiety

• Better sleep quality: Regular strength training has been linked to improved sleep patterns

• Increased confidence: There's something powerful about lifting heavy things that translates into confidence in all areas of life

Breaking the 'Gentle Exercise' Myth

For too long, women approaching menopause have been told to stick to gentle yoga, light walking, or low-impact aerobics. While these activities have their place, they're not enough to combat the physiological changes happening in your body.

You need progressive overload. You need to challenge your muscles. You need to lift weights that feel substantial.

This doesn't mean you need to become a powerlifter overnight, but it does mean ditching the 2kg pink dumbbells (unless you're just starting out) and embracing weights that actually challenge you.

The Mental Health Connection

Menopause can be an emotionally turbulent time. Hormonal fluctuations can lead to anxiety, depression, brain fog, and a general sense of feeling unlike yourself. This is where strength training becomes not just physical medicine, but mental medicine too.

When you're in the gym, focusing on your form, counting reps, and pushing through challenging sets, your mind gets a break from the mental chatter. The endorphin release that follows a good strength session can provide hours of improved mood and mental clarity.

Many women report that strength training during menopause helps them feel:

• More in control of their bodies

• Confident in their physical capabilities

• Proud of their strength gains

• Connected to their bodies in a positive way

• Empowered to take on other life challenges

Starting Your Strength Journey (Or Reigniting It)

If you're new to strength training or returning after a break, here's how to begin:

Start with compound movements: Squats, deadlifts, rows, and presses work multiple muscle groups and give you the most bang for your buck.

Focus on form first: Perfect technique with lighter weights is better than poor form with heavy weights. Consider working with a trainer initially.

Progress gradually: Aim to increase weight, reps, or sets every week or two. Your body is capable of more than you think.

Listen to your body: Some days you'll feel stronger than others. That's normal and part of the hormonal journey.

Make it enjoyable: Choose equipment you love using. If pretty pink weights make you happy, use them. If sleek black equipment feels more your style, go for that.

The Home Gym Advantage

Many women find that creating a home gym space during menopause is particularly beneficial. Here's why:

Privacy for hot flashes: You can adjust temperature, clothing, and pace without feeling self-conscious.

Flexible timing: Work out when your energy levels are highest, whether that's 5am or 10pm.

No gym intimidation: Focus purely on your workout without worrying about what others think.

Consistency: Remove barriers like travel time and gym hours that might derail your routine.

Nutrition and Recovery Considerations

Strength training during menopause requires attention to nutrition and recovery:

Protein is crucial: Aim for 1.2-1.6g per kg of body weight to support muscle protein synthesis.

Don't fear carbs: Your muscles need fuel, especially if you're training hard.

Prioritise sleep: Recovery happens during sleep, and menopausal sleep disturbances can impact this.

Stay hydrated: Hormonal changes can affect fluid balance, making hydration even more important.

Consider supplements: Vitamin D, calcium, and omega-3s may be particularly beneficial during this life stage.

Real Women, Real Results

The women who embrace strength training during menopause often report transformative experiences:

"I started lifting weights at 48 when my periods became irregular. Three years later, I'm stronger than I was in my twenties and feel more confident in my body than ever before." - Sarah, 51

"The gym became my sanctuary during menopause. When everything else felt chaotic, I could rely on my strength routine to ground me." - Michelle, 49

"I wish someone had told me earlier that menopause could be the beginning of my strongest decade, not the end of my athletic life." - Jenny, 54

Addressing Common Concerns

"Won't lifting weights make me bulky?" No. Women don't have enough testosterone to build large muscles easily. You'll build lean, strong muscle that improves your metabolism and bone density.

"Is it safe to lift heavy during menopause?" With proper form and gradual progression, strength training is not only safe but recommended by medical professionals.

"What if I have joint issues?" Strength training can actually improve joint stability and reduce pain when done correctly. Start conservatively and progress slowly and always consult a professional beforehand.

"I'm too old to start now." Research shows that women in their 60s, 70s, and beyond can still build muscle and strength. It's never too late to start.

The Equipment That Empowers

Your equipment choices matter, especially during a time when you're reconnecting with your body's capabilities. Whether it's dumbbells that make you smile, a barbell that feels substantial in your hands, or kettlebells that challenge your coordination, choose equipment that makes you excited to train.

The aesthetic of your workout space matters too. If surrounding yourself with colours and equipment that bring you joy makes you more likely to show up consistently, that's not vanity – that's strategy.

Building Your Support Network

Menopause can feel isolating, but your fitness journey doesn't have to be. Consider:

• Finding a training partner going through similar life changes

• Joining online communities focused on midlife fitness

• Working with trainers who understand menopausal physiology

• Sharing your journey on social media to inspire other women

The Long-Term Vision

Think about the woman you want to be at 60, 70, and beyond. Do you want to be someone who can carry her own groceries, play with grandchildren, and maintain independence? Strength training during menopause is an investment in that future self.

The habits you build now, the strength you develop today, and the confidence you gain through challenging workouts will serve you for decades to come.

Your Menopause Strength Manifesto

It's time to reframe menopause from something that happens to you into something you navigate with strength, purpose, and power. Your changing hormones aren't a limitation – they're a call to action.

You are not too old, too weak, or too late to the game. You are exactly where you need to be to begin or continue your strength journey. Your forties, fifties, and beyond can be your strongest, most confident decades yet.

The weights are waiting. Your stronger self is ready to emerge. And the best time to start? Right now.

Ready to embrace your menopause strength journey? At Freyja Fit, we believe every woman deserves equipment that makes her feel powerful and confident. Because strength isn't just about what you can lift – it's about how you show up in the world.