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How to stay fit through Menopause: A Fitness Guide

Staying fit through menopause is a HUGE concern for thousand of women. Peri-menopause is a significant phase in a woman’s life. Hormonal fluctuations, physical changes, and a whole slew of other experiences affect a woman’s entire life. And for women with kids, managing these changes while juggling family responsibilities? All the while trying to figure out how to stay healthy while dealing with lack of focus and a foggy brain? Forget about it!

Here at Totalfit Brighton we are aware that research and insights into fitness through menopause has been horribly unclear. Which is why we are making it our mission to be part of the solution, because training through menopause can make a world of difference. The nature of our training program, and holistic approach, helps women build strength, mitigate conditions such as osteoporosis and sarcopenia, and learn how to ride out hormonal fluctuations effectively.

How to stay fit through menopause: Understanding the Changes

First and foremost – every woman’s experience of menopause will be different. So you need to find a gym or trainer who is active in continually educating themselves, and who will listen to your experiences. No one-size-fits-all approach, or influencer workout, or fad diet is going to help you like someone who really knows you and will commit to your fitness journey.

If you are a local here to Brighton, UK, and you want a team who ticks those boxes, book an explore call by clicking here, or an in person Free Intro meeting to see the gym and connect in person here.

Peri-menopause usually begins in a woman’s 40s, although it can start earlier or later. During this time, the body undergoes significant hormonal shifts, particularly in estrogen and progesterone levels. These changes can lead to symptoms such as hot flashes, mood swings, and irregular periods. Additionally, the decline in estrogen can affect bone density and muscle mass, increasing the risk of osteoporosis (a condition where bones become brittle and fragile) and sarcopenia (the loss of skeletal muscle mass and strength).

This image from Jennings helps us see all that is going on inside – no wonder you might feel a bit overwhelmed!

The Importance of Strength Training

Strength training is a cornerstone of the Totalfit Brighton program. It’s not just about building muscles; it’s about enhancing overall health and wellness. Here’s how our program can benefit peri-menopausal women:

  1. Building Bone Density: Exercises carrying MORE than just your bodyweight are critical for building – and maintaining – muscle mass. These exercises also stimulate bone-forming cells and can help mitigate the risk of osteoporosis, ensuring that your bones remain strong and resilient. **learn more about the importance of maintaining bone density here**
  2. Preventing Muscle Loss: Sarcopenia is a common concern during peri-menopause. Studies have shown that women can lose 10% of muscle mass during peri-menopause alone! So it is recommended to strength train 3x/week. Strength training exercises help in preserving and building muscle mass. This not only improves physical strength but also boosts metabolism, aiding in weight management and enhancing energy levels.
  3. Enhancing Balance and Stability: Our training program includes exercises that improve balance and coordination. This is particularly important as hormonal changes can affect equilibrium, increasing the risk of falls and injuries. And your brain is a muscle just like anything else, so challenges to balance and proprioception (your awareness of your body in space) – are great to keep the mind fresh!

Managing Hormonal Fluctuations Through Exercise

Regular physical activity has been shown to help manage hormonal fluctuations during peri-menopause. Exercise, especially strength training, can positively influence the endocrine system (the glands and organs in your body that produce and respond to the production of hormones!), helping to regulate hormone levels. Here’s how Totalfit Brighton’s program can help:

  1. Reducing Stress: Exercise promotes the release of endorphins, the body’s natural mood lifters. This can help alleviate stress, anxiety, and depression, which are common during peri-menopause due to hormonal imbalances. Not to mention the stress of trying to adjust to your body’s ever changing nature! Read more about how exercise can help with mental health here.
  2. Improving Sleep: Any perimenopausal women experiencing issues with their sleep? Show of hands? Well, regular physical activity can enhance sleep quality by regulating the sleep-wake cycle. Better sleep contributes to improved mood, energy levels, and overall well-being. And sleep will also play a huge part in your body recovering from physical activity.
  3. Weight Management: Hormonal changes can lead to weight gain, particularly around the abdomen. So if you’re one of the many women who have suddenly found yourself with more weight around the tummy that you never had before – don’t worry, you aren’t alone! Our program’s combination of strength training and cardiovascular exercises helps in burning calories, reducing fat, and maintaining a healthy weight.*

*It is worth noting that, contrary to what many instagram posts might say, there is no way to spot reduce fat! And nutrition will also play a large part in this. If you think you have your fitness under control, but could use some help managing your nutrition – book an explore call or a free intro meeting with one of our team and we can see how we can help!

Tailored Menopause Training for Real Results

At Totalfit Brighton, we understand that every woman’s journey through menopause is unique. Our expert trainers work closely with each individual to develop a personalised fitness plan that aligns with their specific needs and goals so you can stay fit through menopause in the way that best serves you. Here’s what you can expect:

  1. Comprehensive Assessments: Before starting the program, we conduct thorough assessments to understand your current fitness level, health status, and any specific concerns or goals you may have. And we make them fun as well, don’t worry! We take everything at your pace.
  2. Customised Workouts: Based on the assessment, we create a tailored workout plan that includes a mix of strength training, cardiovascular exercises, flexibility, and balance training. This holistic approach ensures that all aspects of your fitness and health are addressed.*
  3. Progress Monitoring: We regularly monitor your progress and make necessary adjustments to your workout plan. Staying fit through menopause means keeping a finger on the pulse on what works and what doesn’t – and what might fluctuate along the way. Connecting with your coach to monitor progress will help you to continue to make gains and stay motivated throughout your fitness journey.

*We have options of personal training, group classes, and a combination of both. From our experience if you are in this phase of life and know building muscle is a goal, a membership including personal training will benefit you far more than solely classes. We are proud of how our classes integrate strength training, but it still won’t be a substitute for a plan built JUST for you!**

**We are also developing a package specifically for menopausal women! So stay tuned for that, and send us an email at info@totalfitbrighton.com with the subject ‘Stay Fit Through Menopause’ if you would like to know more or be part of the first to be contacted when it drops!

Community and Support

Joining Totalfit Brighton means becoming part of a supportive community, including many like-minded women. Our group classes and community events provide a platform for sharing experiences, offering support, and building friendships. This sense of community can be incredibly empowering and motivating, especially during challenging times.

Taking the First Step

Finding a way to stay fit through menopause is one of the best decisions you can make for your health and well-being! You have given out for most of your life to friends, family, work, maybe children – and now is a prime opportunity to give back to yourself. Imagine engaging with all of the changing, listening to your body to give it what it needs, and actually still being able to enjoy and embrace this season of life! It’s possible.

At Totalfit Brighton, we are committed to helping you navigate this transition with strength, confidence, and grace. Our way of training is designed to empower you, enhance your physical and mental health, and equip you with the tools to thrive during peri-menopause and beyond.

Ready to take the first step? Join Totalfit Brighton today and discover the transformative power of strength training. Let us help you build a healthier, stronger, and more balanced life. Click the ‘FREE INTRO’ button on the page, fill in your details, and our team will personally be in touch!

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