My personal experience: written by Sharne, a middle-aged menopausal Mum!

Entering peri-menopause and menopause can feel like navigating uncharted territory. As if the rollercoaster of hormonal fluctuations isn’t challenging enough, the physical and emotional toll it takes can be overwhelming.

Personally, I found myself struggling with depleted oestrogen levels, leaving me drained, low in spirits, and lacking the motivation to exercise. The energy I once had seemed to have vanished, and the mere thought of hitting the gym felt like a full-on task, both mentally and physically.

All my adult life, I had been an active gym goer, particularly enjoying strength training and circuit classes. Even after the birth of my 2 daughters, I headed straight back to the gym, as soon as I was physically able.

It was in my mid 40’s that I met Ant, who joined as a coach, at a local gym I attended. I witnessed the transformations and success he had with his clients and decided to ask him for a training plan myself. I followed one of his strength and conditioning plans, accompanied by PT sessions, and had great personal success with it too. After the 12-week plan period I felt both physically and mentally stronger and felt in amazing shape.

Then came COVID-19, which, like most, led me to fall out of my familiar training routine. As I hit 50, during one of the later lockdown periods in October 2020, I slowly became the so called ‘couch potato!’ I lost all motivation to train! I felt constantly tired and I let the urge to sit down or go to bed early and watch TV or scroll my phone, take over.

I fell into a miserable spiral of self-annoyance. Having friends from old and colleagues of the same age, we talked about menopause and the negative symptoms and I used menopause as an excuse as to why I had given up on exercising. Slowly but surely, I started to dislike what I saw in the mirror and that in turn impacted my mental wellbeing. My friends and I would joke about middle aged spread, aching joints and flabby arms as if it was something a menopausal woman has to put up with and accept, but really, we did not find any of it the slightest bit funny at all!

I knew what I needed to do but I had a menopause demon in my head telling me I was passed it and too knackered to train like I used to and to just sit on my backside instead! I’d read articles on training and motivation, in the hope to muster some up but from 50 to 53 I could barely muster up the motivation to go for a walk. 

I knew what I needed to do to improve my physical and mental wellbeing, but my excuse was with, 2 teenagers ; 2 businesses to manage, plus the sealing doom of menopause, I simply had no time or energy left for myself.

The week running up to my 53rd birthday, I was phone scrolling, sitting in my default position, on my backside looking for motivation, and I came across Ant’s Instagram post about how he’d written a new training programme called ‘BulletProof’, that could be purchased online. Memories of how good I felt and looked, back when I trained with Ant previously gave me mixed emotions. I was initially very excited to read it as I thought, this is something that will give me motivation and a structure, and I know it will work if I put it in, but I also felt saddened that I had been defeated and taken the easier option of giving in over the last 3 years when deep down I knew all along what I needed to do to make me feel better and combat the negative symptoms of menopause. When my partner asked me what I would like for my birthday, I replied with, all I want is this training programme, to help me get back to the old ‘me and I showed him the link! 

Despite my enthusiasm to begin, embarking on the strength training regimen again was not without its challenges. I still had an initial battle with my inner menopause demons. I made a schedule of time for me, joined a new gym and totally ignored the urges to get home and sit on my backside. After a few weeks of effort and just making sure I turned up, I began to see results physically which in return improved my mental wellbeing and motivation. I started to feel stronger and leaner and believed in myself again, that I wasn’t passed it and that I was capable of doing what I did previously.

Thanks to Ant’s programme, I am now back to regular strength training, I have even started circuit training classes again and go for regular walks. I have regained the energy that I had lost and I have lost some of the weight I had gained, from sitting on my backside!

By taking a bit of time out for me each week I feel so much better and I will continue to keep training, not only for myself but for my daughters to see how important strength training and exercise are to leading a happy, healthy life.

Menopause and the symptoms of the depletion of oestrogen are quite real and I have witnesses it both through my own personal experiences and also through my friends. I can honestly say that through perseverance and determination, not only have I emerged stronger physically, but I have also experienced a positive shift in my mental and emotional well-being.

Key advantages of strength training for menopausal women

Strength training during peri-menopause and menopause offers many benefits that help mitigate the physical and emotional challenges associated with this transitional phase in a woman’s life.

Combatting Osteoporosis:

Declining oestrogen levels during menopause can accelerate bone density loss, increasing the risk of osteoporosis and fractures. Strength training, particularly weight-bearing exercises like lifting weights or resistance bands, stimulates bone formation and enhances bone density. By incorporating strength training into your routine, you can effectively counteract the onset of osteoporosis, ensuring stronger, more resilient bones well into your later years.

Improving Muscle Strength and Mass: 

Menopause often brings about a decline in muscle mass and strength, contributing to feelings of weakness and fatigue. Strength training targets specific muscle groups, promoting muscle growth and enhancing overall strength. As a result, you’ll experience increased vitality and endurance, allowing you to tackle daily tasks with greater ease and confidence.

Enhancing Metabolism and Weight Management: 

Hormonal changes during menopause can lead to a sluggish metabolism and weight gain, particularly around the abdomen. Strength training boosts metabolism by building lean muscle mass, which in turn helps to burn more calories, even at rest. Additionally, maintaining a healthy weight through regular strength training can reduce the risk of chronic conditions such as heart disease and diabetes, which become more prevalent post-menopause.

Improving Posture and Balance: 

As oestrogen levels decline, women may experience changes in posture and balance, increasing the risk of falls and injuries. Strength training exercises that target the core, back, and lower body muscles help to improve posture, stability, and balance. By strengthening these muscle groups, you’ll not only stand taller and straighter but also reduce the likelihood of falls, thus maintaining independence and mobility as you age.

Alleviating Joint Pain and Discomfort: 

Menopause can exacerbate joint pain and stiffness due to hormonal fluctuations and decreased lubrication in the joints. Strength training can help alleviate these symptoms by strengthening the muscles surrounding the joints, providing greater support and stability. Additionally, the endorphins released during exercise act as natural pain relievers, helping to alleviate discomfort and improve overall well-being.

Boosting Mood and Mental Health: 

The hormonal fluctuations and accompanying symptoms of menopause can take a toll on mental health, leading to mood swings, anxiety, and depression. Strength training has been shown to release endorphins, serotonin, and dopamine—neurotransmitters responsible for mood regulation and feelings of happiness and well-being. Engaging in regular strength training can therefore act as a natural antidepressant, promoting a positive outlook and enhancing overall mental health.

In summary, incorporating strength training into your routine during menopause offers a multitude of benefits that extend beyond physical fitness. By building strength, resilience, and confidence, you can navigate this transformative phase with greater ease and vitality. So, if you’re like I was, and stuck in a menopausal rut, get in touch with Ant, get yourself a strength and conditioning programme, schedule yourself some important ‘you time’ each week and I promise you, within as little as 4 weeks, you will definitely see a positive change in your physical and mental wellbeing.