Personal trainer Kate Brennan warns that many women approaching menopause make a critical mistake by exercising harder in response to weight gain and falling energy levels. This approach, she says, often exacerbates the problem.
Why Intense Workouts Fail During Menopause
As hormones shift during perimenopause and menopause, fitness strategies that worked in a woman's 30s or 40s become less effective. Brennan, founder of Kate Brennan Coaching, says: "One of the biggest mistakes I see women make during perimenopause is believing they simply need to exercise harder. I hear the same thing all the time: 'I'm doing more than ever, but I'm getting nowhere'."
Many women add extra cardio sessions, cut calories, and try to burn as many calories as possible. However, Brennan explains this often leaves them feeling exhausted while still struggling with weight gain, particularly around the abdomen. "The temptation is always to do more. But in my experience, this is often the moment women need to stop fighting their bodies and start working with them instead," she said.
Prioritise Strength Training Over Cardio
Brennan advocates shifting focus from excessive cardio to strength training. "Many women believe they need to run more or spend longer on the cross trainer to lose weight. In reality, I often see the biggest improvements when strength training becomes the backbone of their routine," she said. She recommends two to four strength sessions per week, using bodyweight exercises or compound movements like squats, deadlifts, chest presses, and overhead presses.
"Don't think about how many calories you can burn. Instead, ask yourself how much muscle you can build. Muscle supports your metabolism, bone health, balance and overall strength as you get older," she added.
Don't Neglect Recovery
Another common mistake is ignoring the body's need for recovery. "Many women have spent years believing consistency means never missing a workout. But during menopause there are times when your body genuinely needs recovery rather than another high-intensity session," Brennan said. She advises evaluating how you feel after the first few minutes of exercise: if you feel better after five or ten minutes, continue; if still drained, switch to a walk, mobility session, or rest day.
Brennan also highlights walking as an underappreciated exercise. "Many women are already juggling careers, families, poor sleep and hormonal changes. Replacing one or two hard workouts each week with a brisk walk can improve recovery while keeping you active without placing additional stress on the body."
Incorporate Power Training
She also urges women not to overlook power training, which helps maintain balance, reaction speed, and muscle function. "This doesn't mean hours in the gym. A few minutes of movements like squat jumps, step-ups or short sprint intervals a couple of times a week can make a real difference," she said.
Ultimately, Brennan believes the best long-term results come from supporting the body, not punishing it. "Recovery isn't the reward for exercise – it's part of the programme. The women who get the best results stop trying to punish their bodies and start supporting them instead. Perimenopause doesn't mean you need to do more. It simply asks you to do what your body needs most."
