Why Your Training Isn't Working for you Anymore in the Menopause

FLY Principles of Menopause Programming

If your usual training isn’t hitting the spot like it used to, it’s not just you. As we move through perimenopause and beyond, our bodies change. Hormones shift. Recovery slows. Muscle becomes harder to build, and stubborn fat becomes, well… stubborn. The strategies that worked for you in your 20s and 30s might not be serving you now. And pushing harder, doing more, or chasing longer sessions can actually work against you.

So what now? You need a smarter approach — one that supports your performance, hormones, and long-term strength.

At Hatch, we’ve developed a simple but powerful formula for training through menopause. One that’s grounded in science, built by experts, and tested by real women.

LIFT HEAVY

Let’s start with strength. One of the most effective things you can do during menopause is lift heavy weights — with proper form, structure, and progression. Muscle loss accelerates after 30, and even more during menopause. The result? Reduced strength, muscle mass and stability. But you can build it back.

When we say “heavy,” we mean 2–6 reps at challenging weights — think deadlifts, squats, rows, and presses — in a structured programme that focuses on hypertrophy (muscle growth).

Why it matters:

• Builds lean muscle

• Reduces fat mass

• Boosts metabolism

• Supports bone density

• Improves posture and joint health

• Enhances endurance performance

And no, lifting heavy won’t make you bulky. It’ll make you strong, stable, and powerful in a body that feels yours again.

GO HARD (In Short Bursts)

Enter Sprint Interval Training (SIT) or High-Intensity Interval Training (HIIT). These short, sharp bursts of high-effort movement help regulate cortisol, cut fat, and improve training response (it can even help when training for endurance events).

Menopausal women tend to have reduced testosterone and less regulated cortisol levels — so endless cardio or high-volume training can spike stress and hinder results. Instead, 2–3 short, high-intensity sessions per week (in Zones 4–5) can do wonders.

What it looks like:

• 20–90 second sprints or intervals

• 80–90% of max effort

• Work: rest ratio of 2:1 or 1:1

It’s short, spicy, and effective — and it works with your hormonal shifts, not against them.

& JUMP!

This might feel counterintuitive, especially if you’ve been told to avoid impact as you age — but smart, structured plyometric work is a game changer.

A 2019 review showed that jumping-based exercise improves bone health, muscular strength, posture, and body composition in older adults — without increasing injury risk. Not only does it improve bone density, it supports coordination, balance, and functional movement too.

Activities like netball, tennis, volleyball, and structured jump training are ideal. The key? Move in multiple directions: up, out, and side to side. Running alone doesn’t deliver the same benefit.

REFUEL & RECOVER

This is where many women miss the mark — not because of lack of effort, but because of outdated advice.

Fuel around your training

• Eat 1–2 hours before your session (yes, even early morning - could be a banana or some crackers pre-training, but it does need to be something)

• Refuel within 30 minutes post-workout

• Prioritise protein — 1.5–2g per kg of bodyweight daily

• Don’t train fasted — your body needs fuel to adapt and recover

Eat with purpose

• Focus on whole, real foods over supplements or bars

• Follow a Mediterranean-style approach: colourful veg, quality protein, healthy fats, and fibre

• Get 1200mg of calcium daily from foods like dairy, tofu, broccoli, and seeds

• Consider taking creatine 

Prioritise rest

Recovery is where strength is built. During menopause, your joints, muscles, and adrenals need more support. Aim for 3–4 high-intensity or strength sessions per week max. Mix in low-intensity movement, walks, mobility, or joyful movement (Zone 2) the rest of the time.

Struggling with sleep? You’re not alone. Hormonal fluctuations play a big role, and improving your sleep hygiene can make a huge difference. (We’ve got a full blog on that too!

MINDSET

This is often the hardest shift to make — especially if you’ve spent years training one way, or if you thrive on being all-in.

But you’re not broken. You don’t need to work harder. You just need a better strategy.

We designed FLY programming for this exact moment — to help women train with purpose, support their hormones, and rediscover a sense of control, clarity, and strength.

As a FLY athlete, you’ll find:

• Structured strength and conditioning built for menopausal bodies

• Expert coaching and education

• Fuelling and recovery guidance

• A private community that gets it

Your training hasn’t failed. It just needs an update. If you’re ready to train smarter — not harder — we’ve got you.

Ready to feel powerful in your body again?

Explore our FLY Programme

Yours strongly,

Kat x