After a 3-year break, I started doing strength training again last month.
With burnout, a misdiagnosis, and eventually discovering I’d gone through early menopause, my journey back to fitness hasn’t been straightforward.
My oestrogen had dropped so low that I lost bone density and was diagnosed with osteopenia – a wake-up call that made strength training not just desirable, but necessary for my long-term health.
With various health issues and body niggles to work around, it’s been a mental challenge.
And with a complete lack of fitness initially, it’s been a physical one too!
Here are the most useful things I’ve learned – insights that have helped not just me, but also the busy women over 40 I work with in my 1:1 Coaching and Strength Essentials programs:
• If you’ve ever weight trained in the past, you’ll keep more strength than you think (this was a BIG relief 😅). Your body remembers, even when it’s been years since you last picked up a weight.
• It’s amazing what half an hour away from the rest of your life does for your headspace. This is especially true during perimenopause when hormonal fluctuations can affect your mood and mental clarity. That brief time focusing just on you and your body can reset your entire day.
• Comparing to anything else you used to be able to do, or anyone else you know, is pointless and won’t get you anywhere (this is one I need to remind myself of daily). Your only competition is the person you were yesterday.
• Having an accountability buddy, a coach, or being lucky enough to have a friends like Sophie (pictured up top!) ask you EVERY time you see her when you’re next training, will make a massive difference to your consistency, and therefore your progress. 😉 This is why my 1:1 coaching include accountability check-ins – they’re often the difference between sporadic efforts and real results.
• Find something you enjoy. I forgot how much I love weight training, and I finish every session feeling glad that I’ve done it. Not being able to use the gym for the last few years felt rubbish for a while, and then became the norm – now I’m back at it, I appreciate it more and it’s all the more enjoyable.
What surprised me most was how quickly I started to have more energy. Even in just a few weeks, I noticed improvements not just in my strength but in my overall energy levels throughout the day. This is something my clients consistently report too – that boost in energy often comes before visible physical changes.
For women navigating perimenopause, this energy increase can be transformative. When hormones are fluctuating and fatigue becomes a constant companion, strength training can be the anchor that helps you reclaim your vitality.
If you feel like you’re starting from scratch in the gym (or you really are starting from scratch having never tried it before) – go and give it a go.
I probably could have started back sooner if I hadn’t been worrying over how rubbish it would feel, and all that really did was delay the results I’m starting to see now!
The truth is, there’s never a perfect time to start prioritising yourself. There will always be other demands competing for your attention. But if you’re feeling the effects of perimenopause, if your energy isn’t what it used to be, or if you’re concerned about future-proofing your body against age-related bone and muscle loss – the time to start is now.
Whether you need personalised guidance through my 1:1 Coaching or a structured approach with my Strength Essentials program, I’m here to help you navigate this journey with support and understanding – because I’ve been exactly where you are.
Need a hand getting started? Book a Free Coaching Call and I’ll help you work out how to begin your strength journey in a way that fits your life, addresses your concerns, and helps you have more energy in just a few weeks.
Remember: it’s never too late to start, and you’re never truly starting from zero. Your body is capable of more than you think, and the benefits of strength training during this life stage are too valuable to postpone.