Menopause…Really We Need to Talk About It

Really, what you do in the weight room and kitchen do not change. You need to eat protein and lift heavy weights. That does not change.

Managing expectations is important. Adaptations cannot occur as quickly. You will not be able to handle as big of a dose of stress, and you will take longer to recover.

This is why Niki recommends, for those who are in a position to do so, to put on the muscle mass while it’s easier to do so before menopause.

Building the habit now and understanding how to enjoy training, over years and decades, is important. This may not be the most fun time to train, but it is important to continue to train.

Key Takeaways

Why menopause changes things. Niki explains that estrogen is a chemical messenger made mostly in the ovaries, with some from the adrenal glands and fat tissue. It affects bone, muscle, blood sugar, cholesterol, circulation, and brain function. As estrogen levels drop over the years around menopause, those effects show up everywhere: weaker bones, hot flashes, headaches, trouble concentrating, fatigue, poorer sleep, mood changes, and changes in sex drive.

Body composition shifts. Fat storage tends to move to the midsection. Lower energy makes it harder to stay active, and the body’s changing need for protein can feel like hunger, which can lead to eating more overall.

The plan doesn’t change: lift heavy and eat protein. Expect adaptations to come more slowly. You’ll handle smaller doses of training stress and take longer to recover. Protein needs often go up a lot, and Niki gives the example of going from about 50 grams a day to around 170. She also stresses daily movement, since small things like walking add up.

Build muscle before menopause if you can. If you go in with muscle, the skill to lift, and the habit of eating enough protein, you’ll be in a much better position. With a smart program that adds muscle gradually, Matt and Niki see no real downside to lifting through menopause, and it can still be fun.

Related: protein for lifters, strength training over 50, why you should walk more.

Want a coach who understands training through menopause? Apply for online coaching.

We really need to talk about menopause.