Redefining Strength After Menopause: My Pull-Up Story

I used to bang out sets of 10 pull-ups, unaided, without a second thought.

Now, I can do up to 6, with bands to help me.

From the outside, this looks like the opposite of progress, doesn’t it? A fitness decline. A step backward. Something to be disappointed about.

But here’s the surprising truth: I’m actually more proud of these 6 assisted pull-ups than I ever was of those 10 unassisted ones.

Let me tell you why – and why this mindset shift might be exactly what you need in your own midlife fitness journey.

The Numbers Don’t Tell the Whole Story

When we focus purely on the numbers, the comparison seems clear:

• Before: 10 unassisted pull-ups
• Now: 6 assisted pull-ups

But these numbers miss crucial context:

• I’m 5 stone (70 pounds) heavier now than before menopause
• I’m effectively lifting an extra 25kg with each rep
• I didn’t have to work particularly hard for those 10 pull-ups before
• I’ve had to REBUILD this strength through some incredibly challenging years

This isn’t just about pull-ups – it’s about recognising how the metrics of success change in midlife, especially through the menopause transition.

Why Midlife Achievements Often Mean More

The pull-ups I can do now feel infinitely more meaningful because of the obstacles I’ve overcome to get here:

Physical Changes Beyond My Control

Menopause brings body composition changes that are largely outside our control. Hormonal shifts affect everything from muscle mass to fat distribution to recovery time. My current body is working against a very different biochemical backdrop.

The Mental Journey

There’s also the psychological side of rebuilding rather than maintaining. Starting over requires more mental energy than continuing something you’ve always done.

The Context of Life

These pull-ups have been rebuilt during a phase of life filled with other demands – career responsibilities, caring for others, navigating the emotional terrain of midlife. My younger self had far fewer competing priorities.

Breaking Free from the “Before Menopause” Comparison Trap

If you’re stuck comparing yourself to your “before menopause” body, constantly measuring yourself against what you used to do instead of celebrating where you are now – I completely understand. It’s one of the most common struggles I see in my clients.

This comparison trap is particularly cruel because:

1. It’s based on a body that no longer exists
2. It ignores the legitimate physiological changes of menopause
3. It discounts the value of your current achievements
4. It keeps you focused on the past instead of the present

A New Framework: Building Instead of Retrieving

Midlife strength isn’t about getting back what you had.

It’s about building something new that honours your current body – otherwise, you just stay stuck.

This mindset shift is key. When we stop trying to ‘get back to the old me’ and instead focus on building new metrics to measure that are appropriate for where we’re are right now, everything changes:

• Progress becomes possible again because we’re measuring from where we are now
• Achievements become meaningful because they’re relevant to our current context
• Motivation increases because we’re no longer chasing an impossible standard
• Self-compassion grows because we recognise the unique challenges we’re navigating

Practical Steps to Celebrate Your Current Strength Journey

Here’s how to start shifting your mindset away from pre-menopause comparisons:

1. Reset Your Baselines

Take a fresh assessment of where you are NOW, and use that as your starting point. Pretend you’ve never measured before.

2. Focus on Functionality Over Numbers

Ask yourself: What can my body DO for me today? How does my strength serve my life now?

3. Acknowledge the Full Context

Remember that your current achievements come with additional challenges your younger self didn’t face – hormonal changes, life responsibilities, and accumulated wear and tear.

4. Create New Metrics

Develop measurements that matter to your current life – energy levels, recovery time, consistency, enjoyment, how strength training impacts your mood.

5. Celebrate the Wisdom

Your midlife training comes with something your younger self lacked – experience, body awareness, and the wisdom to train smarter rather than just harder.

My Personal Commitment to Midlife Strength

I’ve made peace with the fact that my body now is different from my body then. More importantly, I’ve learned to value what this current body can do, the challenges it’s overcome, and the strength it continues to build.

Those 6 assisted pull-ups represent resilience, persistence, and adaptability in a way those earlier 10 never could.

And honestly? That feels like the greater achievement.

Ready to Honour Your Current Strength Journey?

If you’re tired of comparing yourself to your pre-menopause self and ready to celebrate where you are now, I can help:

1. Download my free “2 Session Strength Kickstart” guide – designed specifically for women rebuilding strength in midlife. Download Now →
2. Join my Midlife Strength Newsletter for weekly inspiration on embracing your current fitness journey. Subscribe Here →
3. Explore personalised support options:
   • 1:1 Coaching: We’ll create a completely customised plan that honours your current body and builds strength from where you are now.
   • Strength Essentials Programme: Learn the foundations of perimenopausal strength training with a progressive programme – so you don’t have to think about what to do, you just need to show up.

Remember: progress isn’t always linear, especially through menopause. Sometimes the greatest achievements come from rebuilding rather than maintaining.