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A STRENGTH TRAINING GUIDE FOR WOMEN OVER 40 (Perimenopause + Menopause)
Menopause and Exercise: A Strength Training Guide for Women Over 40 (Perimenopause + Menopause)
If you’re in your 40s (or beyond) and you’ve noticed your body responding differently to training, you’re not imagining it.
Many women in perimenopause and menopause experience changes like:
- stubborn body composition shifts
- reduced energy or motivation
- disrupted sleep
- increased stress sensitivity
- aches and pains that weren’t there before
- feeling like “what used to work doesn’t work anymore”
The good news: exercise is still one of the most powerful tools you have, but the approach often needs to be smarter, not harder.
At Altona North Training (ANT), we coach evidence-based strength and conditioning for everyday adults, and we’ve run education sessions on topics like menopause and training because it matters. This guide will walk you through what to focus on, what to avoid, and how to start in a way that’s sustainable.
Quick takeaway:
The best training plan for menopause is one that builds strength, supports recovery, and progresses gradually.
First: what is menopause (and what is perimenopause)?
- Perimenopause is the transition phase leading up to menopause, often starting in the 40s (sometimes earlier). Hormones can fluctuate a lot here.
- Menopause is defined as 12 months without a period. After that, you’re in post-menopause.
From a training perspective, the key point is this: your recovery, stress tolerance, and body composition can shift, so training needs to be structured and adaptable.
Why strength training is the #1 priority during menopause
If you only do one type of exercise consistently through perimenopause / menopause, I’d choose strength training.
Here’s why.
1) Muscle maintenance (and building) matters more than ever
As we age, it’s easier to lose muscle if we don’t train for it. Strength training helps you maintain (and build) lean muscle, which supports:
- daily function and independence
- metabolism and body composition
- joint support and resilience
- confidence and capability
2) Bone density support
Bone density is a major health consideration for women as estrogen declines. Strength training provides a loading stimulus that supports bone health over time.
3) Joint and tendon resilience
Many women notice more aches and niggles during this phase. Strength training — done with good technique and sensible progression — strengthens the tissues around joints.
4) Better long-term body composition outcomes
You don’t need to punish yourself with endless cardio. Strength training helps shape body composition by building muscle and improving how your body uses energy.
5) Mood, stress, and sleep benefits
Training can support mental health, stress regulation, and sleep quality — but the dose matters. The goal is to leave training feeling better, not flattened.
The biggest mistake: doing more and more cardio (and burning out)
A common pattern I see is: energy drops, body composition changes, stress rises… so people try to “fix it” by doing more high-intensity cardio.
Sometimes that works short term. But often it leads to:
- increased fatigue
- more soreness
- worse sleep
- higher hunger/cravings
- inconsistent training (because it’s too hard to sustain)
Cardio is valuable, but in menopause, the best results usually come from a strength-first plan with cardio that supports recovery and heart health.
The best exercise plan for menopause (simple weekly structure)
Here’s a realistic structure that works well for many women over 40.
Strength training: 2–4 sessions per week
- 2 days/week: great starting point if you’re busy or rebuilding consistency
- 3 days/week: ideal for steady progress
- 4 days/week: works if recovery and sleep are solid
Focus on the big movement patterns:
- squat pattern (legs + hips)
- hinge pattern (glutes/hamstrings + back-friendly strength)
- push and pull (upper body strength + posture)
- carries and core (real-world strength + trunk stability)
At ANT, we use structured 12-week cycles so progression is planned and measurable — which is especially helpful when your energy and recovery can vary week to week.
Cardio: 1–3 sessions per week (mostly low-to-moderate)
Good options:
- brisk walking
- bike
- rowing
- incline treadmill walking
Most weeks, keep cardio at a pace where you can still talk in sentences. If you enjoy intervals, keep them short and sensible — and don’t stack them on top of poor sleep weeks.
Daily movement: steps matter
If you want a “secret weapon” for menopause health, it’s consistent daily movement. Walking supports:
- energy
- mood
- recovery
- appetite regulation
- joint health
How hard should you train? (effort guidelines that actually work)
A simple rule that helps many women train consistently without burning out:
- Most sets should feel like you could do 2–3 more reps with good form
- You should finish sessions feeling worked, but not wrecked
- If sleep is poor or stress is high, reduce load/volume and keep the habit
Consistency beats intensity.
Strength training during menopause: what to focus on in the gym
- Technique and control
Controlled reps, stable positions, and good range of motion are your foundation.
- Progressive overload (gradual progression)
Progress can be: adding 1–2 reps, adding a small amount of weight, improving range of motion, improving tempo/control. You don’t need to max out. You need to progress steadily. (If you want the deeper explanation, link this to Blog #3 on progressive overload.)
- Recovery as part of the plan
Recovery isn’t “lazy.” It’s how you adapt. Prioritise: sleep routines, protein intake, hydration, stress management, realistic training frequency
If you’re constantly exhausted, the answer is rarely “train harder.” It’s usually “train smarter.”
What about belly fat / weight gain in menopause?
This is a big topic, and I’ll keep it practical.
During perimenopause/menopause, body composition can shift due to hormones, stress, sleep, and changes in muscle mass and activity levels. The most sustainable approach is:
- strength training consistently
- daily movement (steps)
- enough protein
- a nutrition approach you can maintain
- stress and sleep support
Quick note: if you’re doing “everything right” and still struggling, it can be worth speaking with a qualified health professional to rule out other factors.
Training with aches and pains (very common — and manageable)
If you’ve got knee, back, or shoulder history, you can usually still train — you just need smart modifications. Examples:
- swap barbell back squats for goblet squats or box squats
- use trap bar or kettlebells for hinge work
- choose shoulder-friendly pressing angles (like incline DB press or landmine press)
- adjust range of motion and tempo
If you’re in Altona North and want guidance, we can help. You don’t need to figure this out alone — and you don’t need a “perfect” plan. You need a plan that fits your body, your schedule, and your recovery.
At Altona North Training, we coach strength and conditioning with a supportive community and evidence-based programming, and we modify sessions so you can train safely and progress confidently.
Want help getting started? Get in touch and we’ll guide you.
Can you strength train with back, knee or shoulder pain? Yes—with smart modifications. Learn safe training principles from Altona North Training.
If you’ve ever thought, “I’m training… but I’m not really improving,” there’s a good chance you’re missing one key ingredient: Progressive overload. Progressive overload is the reason strength training works. It’s how your body gets stronger, fitter, and more resilient over time — without needing random “harder and harder” workouts. At Altona North Training (ANT), we use structured 12‑week training cycles because they make progressive overload simple, measurable, and safe (especially for adults 35+ who want results without injuries). In this blog, I’ll explain what progressive overload is, how it works, and exactly how to apply it in real life. Quick takeaway: Progressive overload doesn’t mean “go heavier every week.” It means progress with a plan. What is progressive overload? (Simple definition) Progressive overload means gradually increasing the training challenge over time so your body has a reason to adapt. That “challenge” can be increased in multiple ways, not just by adding weight. If you keep doing the same workout with the same weight, reps, and effort forever, your body gets efficient… and progress slows. Progressive overload is the opposite of “random workouts.” It’s planned progression. Why progressive overload works (the science, without the jargon) Your body adapts to what you repeatedly ask it to do. When you train with the right amount of challenge, your body responds by: building muscle (or maintaining it) improving nervous system efficiency (better coordination + strength) strengthening connective tissue over time improving work capacity (you recover faster and tolerate more) But your body only adapts if the stimulus is: hard enough to matter, and repeated consistently, and increased gradually as you improve That’s why progressive overload is the engine of long-term results. The biggest misunderstanding: progressive overload is NOT ego lifting A lot of people hear “progressive overload” and think it means: maxing out lifting heavy every session chasing PBs weekly training to failure all the time That’s not the goal, especially if you’re a beginner, returning after a break, or training around old niggles (back/knee/shoulder). The goal is sustainable progress. At ANT, we’d rather see you progress for 12 months than “win” one session and lose the next 6 weeks to soreness or injury. 7 ways to apply progressive overload (not just adding weight) Here are the main progression levers we use in strength training. You can progress one lever at a time. 1) Add reps (the safest starting point) Example: Week 1: 3 sets of 8 reps Week 2: 3 sets of 9 reps Week 3: 3 sets of 10 reps Then increase weight slightly and repeat. This is a great approach for beginners because it builds skill and confidence. 2) Add a small amount of weight Example: Dumbbell press: 12kg → 14kg Trap bar deadlift: +2.5–5kg Small jumps add up fast over 12 weeks. 3) Add sets (more total work) Example: Week 1–2: 2 sets Week 3–4: 3 sets This increases volume without needing heavier weights. 4) Improve range of motion (ROM) Example: Squat to a box → squat a little deeper Push-up on a bench → lower the bench height Better ROM builds strength where it matters. 5) Improve tempo and control Example: 3 seconds down (eccentric) on a squat pause for 1 second at the bottom This increases difficulty without changing weight. 6) Reduce rest time slightly Example: 90 seconds rest → 75 seconds rest This is useful for conditioning and work capacity, but we use it carefully so technique stays sharp. 7) Increase training frequency (when recovery is good) Example: 2 sessions/week → 3 sessions/week This can be powerful, but only if sleep, stress, and schedule support it. What progressive overload looks like in a real program (ANT 12‑week cycles) The reason we love 12‑week cycles is that they give you: a clear starting point a clear progression plan measurable wins built-in variety without randomness A simple example of how a lift might progress across a cycle: Example: Goblet squat progression (beginner-friendly) Weeks 1–2: Learn technique, find a comfortable weight, 3×8 Weeks 3–4: Add reps, 3×10 Weeks 5–6: Slight weight increase, 3×8–9 Weeks 7–8: Add reps again, 3×10–12 Weeks 9–10: Increase weight slightly, 3×8–10 Weeks 11–12: Consolidate (best technique + strong reps) Notice what’s happening: progress is steady, not chaotic. The “sweet spot” effort level (so you progress without breaking down) One of the best tools for safe progression is leaving a little in the tank. A simple guideline: Most sets should feel like you could do 2–3 more reps with good form Occasionally you might push closer, but not every session This keeps training productive and repeatable — which is what creates results. How to know if you’re progressing (quick checklist) You’re making progress if: your technique is improving you’re lifting a bit more weight over time you’re doing more reps with the same weight your sessions feel more controlled you recover better between sessions daily life feels easier (stairs, lifting, energy) Progress isn’t only “bigger numbers.” It’s better movement + better capacity. Common mistakes that stall progress (and what to do instead) Mistake 1: Changing exercises every week Fix: keep key lifts consistent for long enough to improve (4–8+ weeks). Mistake 2: Going too hard too often Fix: train at a sustainable effort most sessions; save “all-out” for rare moments. Mistake 3: No tracking Fix: write down weights/reps (even a simple notes app works). Mistake 4: Ignoring recovery Fix: prioritise sleep, protein, steps, and realistic training frequency. Mistake 5: Comparing yourself to others Fix: your progression should match your body, history, and schedule. If you’re in Altona North: the easiest way to apply progressive overload Progressive overload is simple in theory, but most people struggle to apply it consistently without a plan and coaching. That’s exactly what we do at Altona North Training: structured programming, coached sessions, and modifications so you can progress safely (even if you’re returning after a break or managing old injuries). Want a program that tells you exactly how to progress week to week? Let us know and we will guide you in the right direction.
If you’re getting back into fitness after a long break, you’re not alone and you’re not “starting from zero.” You’re starting with life experience, a better understanding of your body, and (usually) a stronger reason for wanting to feel good again. At Altona North Training (ANT), we coach a lot of adults who haven’t trained in years. Some are coming back after kids, long work hours, injuries, stress, or simply losing momentum. The good news: you can rebuild fitness safely, without going extreme. This guide gives you a realistic 12‑week plan to help you return to training, rebuild strength and conditioning, and feel confident again. Quick takeaway: The goal isn’t to “make up for lost time.” The goal is to build a routine you can keep. Why it feels harder to restart (and why that’s normal) When you’ve had time off, a few things are usually true: your fitness tolerance is lower (so you feel workouts more) your joints and tissues aren’t used to training load your schedule is tighter than it used to be your confidence might be a bit shaky (“Will I keep this up?”) None of that means you can’t do it. It just means you need a plan that respects where you’re starting. The biggest mistakes people make when returning to exercise. If you want to avoid the classic “restart → soreness → injury → stop” loop, avoid these: 1) Going too hard in Week 1 Motivation is high, so people do 5–6 sessions in the first week. Then life hits, recovery tanks, and it becomes unsustainable. 2) Choosing random workouts instead of a progression plan Random workouts feel productive, but they’re hard to progress and easy to overdo. 3) Ignoring technique Especially after 35, technique matters. Not because you’re fragile — but because you want training to build you up, not beat you up. 4) Trying to lose weight fast instead of building habits Fast weight loss plans often sacrifice strength, energy, and consistency — the exact things you need to stay active long-term. What to focus on first (the “return to fitness” priorities) When you’re returning after a long break, your priorities should be: 👉 Consistency: 2–3 sessions/week you can actually maintain 👉 Strength training: the foundation for joints, confidence, and long-term results 👉 Low-impact conditioning: rebuild your engine without smashing your body 👉 Recovery: sleep, steps, protein, stress management 👉 Progression: small wins every week At ANT, we use structured 12‑week training cycles because they make progress clear and safe — and they remove the guesswork. The 12‑week plan: how to start exercising again (without burning out) This plan is designed for adults 35+ returning after months or years off. If you have a medical condition or significant pain, get clearance from your healthcare professional first — and start with coached sessions. How hard should it feel? Use a simple effort scale (RPE): RPE 6–7/10 most sessions (you worked, but you could do a bit more) You should finish feeling better, not destroyed. Weeks 1–4: Rebuild the habit + movement quality Goal: show up consistently, learn technique, reduce soreness, feel confident. Weekly target: 2–3 sessions/week Steps: aim for a daily walk (even 15–30 minutes helps) Strength focus (full body): squat pattern (box squat / goblet squat) hinge pattern (kettlebell deadlift / hip hinge) push (incline push-up / dumbbell press) pull (cable row / band row) carry (farmer carry) core (dead bug / plank variations) Conditioning: 1–2 easy sessions/week (bike, rower, incline walk) keep it conversational pace What success looks like by Week 4: you’re training regularly without dread soreness is manageable, technique feels smoother, energy is improving. Weeks 5–8: Build strength + fitness capacity Goal: start progressing weights/reps, build a stronger base, improve work capacity. Weekly target: 3 sessions/week (ideal) Optional: 1 extra light conditioning session if recovery is good Strength focus: increase load gradually (small jumps) add a little more volume (extra set or reps) introduce slightly more challenging variations (as appropriate) Conditioning: 1–2 sessions/week one can be moderate intervals (short bursts, not all-out) What success looks like by Week 8: you feel noticeably stronger, daily tasks feel easier (stairs, lifting, carrying), you recover faster between sessions, confidence is up Weeks 9–12: Consolidate + level up (without overdoing it) Goal: make training feel like part of your identity and routine. Weekly target: 3–4 sessions/week depending on schedule and recovery 3 sessions/week is plenty for most adults 4 sessions/week works if sleep/stress is solid Strength focus: keep progressing (slowly) maintain great technique don’t chase fatigue — chase quality reps Conditioning: 1–2 sessions/week keep one easy, one moderate (optional) What success looks like by Week 12: training feels normal (not a “phase”), you’re stronger, fitter, and more resilient, you have a clear next cycle to follow 12‑week plan table (simple weekly structure) Use this as a practical guide. Adjust days to suit your schedule. Restart 1–4 2–3x/week full body 1–2x easy Walk most days Build 5–8 3x/week 1x easy + 0–1x moderate Walk most days Level Up 9–12 3–4x/week 1x easy + 0–1x moderate Walk most days Important: If life gets busy, don’t quit — drop to 2 sessions/week and keep the habit alive. That’s how people actually succeed long-term. What if you’re nervous about the gym? This is more common than people admit. If you’ve had time off, it’s normal to feel: self-conscious unsure what to do worried about injury worried you won’t keep it up A coached environment removes most of those barriers. At Altona North Training, our sessions are led by PT-qualified coaches, and we’re big on creating a welcoming “ANT family” culture where people are known by name and supported. If you’re local to Altona North, Newport, Williamstown, Brooklyn, or South Kingsville, you don’t have to restart alone. Next steps: the easiest way to restart (with support) If you want to get back into fitness after a long break, the fastest path is a plan you can follow — with coaching that keeps you safe and consistent. Check the timetable and book your first session at Altona North Training. We’ll meet you where you’re at and build from there.