Contributed by Emily Benson
“Am I going crazy?”
“Why does my body not belong to me anymore?”
“Why does training feel so hard now?”
Any of these sound familiar? If you’ve hit midlife and suddenly find training harder, your energy unpredictable, or your body changing in ways you don’t recognise, you’re not alone - and nothing is “wrong” with you.
"Navigating midlife can feel confusing, especially when we’re often met with limited support, empathy, or knowledge — even from our own GP."
Just under a third of women drop out of physical activity during menopause, yet the desire to stay active remains high. The key is understanding what’s happening to your body and how you can adapt.
What is Peri menopause?
Perimenopause is the natural transition that leads up to menopause, which is defined as 12 consecutive months without a period. This phase can last several years, and women can spend up to one third of their lives in this stage.
During perimenopause, hormone levels - particularly oestrogen and progesterone begin to fluctuate and gradually decline.
Understanding these changes helps explain why your body feels different and allows you to adapt your training, nutrition, and recovery strategies — turning confusion and frustration into confidence and control.
Common symptoms:
As oestrogen and progesterone are declining, you’ll notice changes in terms of both, physiologically and psychologically.
Physiological: hot flashes, slower recovery, changes in body composition, irregular periods, bloating, sleep disturbances
Psychological: anxiety, mood swings, brain fog, reduced body confidence
While these changes can feel overwhelming, simple strategies can help you manage them and continue performing at your best.
What can we do to help?
Nothing in your active life needs to be off limits. It’s about adjusting your training so it works with your physiology, not against it. Here are the key pillars that make the biggest impact:
- Strength Training – your midlife superpower!
Peri menopause accelerates the natural decline in muscle mass, power and bone density - which directly affects endurance performance, metabolism and overall energy.
Strength training helps to:
- Rebuild muscle and maintain power
- Protect joints, tendons and connective tissue
- Improve running and cycling economy
- Support bone health
- Boost confidence and body autonomy
Aim for 2–3 weekly sessions of heavy, low-rep strength work. It is one of the most powerful tools you have in midlife
- Fuelling for Energy, Recovery and Hormonal Support
When energy intake is too low, symptoms worsen: fatigue, low mood, disrupted sleep, slower recovery and weight changes.
Focus on fuelling your body effectively for both training and recovery, including:
- Adequate protein to support muscle repair
- Carbohydrates to stabilise energy and mood
- Hydration
- Pre-training fuelling to prevent energy crashes
- Pelvic Health
Pelvic disorders are common in women transitioning through the menopause due to the weakening of the pelvic floor muscles and low oestrogen levels.
A weakened or overactive pelvic floor can cause leaks, heaviness, or discomfort - especially during running, lifting, or high-impact sessions.
Support includes:
- Pelvic floor physiotherapy
- Breath coordination
- Strength training that respects pelvic pressure
- Mindset: Your Body Isn’t Broken - It’s Adapting
Peri menopause can bring visible and invisible changes to your body - from shifts in composition to how you feel in your own skin. These changes can affect confidence and motivation, but the key is reframing your mindset:
- Your body is adapting, not failing
- You can still achieve your goals
- Body image doesn’t define performance or worth
- Embrace what your body can do today
Shifting your mindset in this way helps you stay confident, focused, and empowered — no matter how your body is changing.
Emily can be fine on Instagram @beyondfitnesspt of click this link for coaching enquiries
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