A Menopause Training Lesson I Should Have Said Sooner

Every so often, I’m reminded that menopause-informed training isn’t just about programming exercises - it’s about coaching behaviour, pacing, and expectations.
This story from a recent client drove that point home for me in the best possible way.

The Client Who Jumped Ahead Too Fast

I’d just introduced a new peri/menopause client to strength training. She had never lifted weights before, but like many midlife women, she was excited by the idea that lifting heavier could help her feel stronger, protect her joints, and support long-term health.

And she was motivated, maybe a little too motivated.

After one strength session with me, she signed herself up for two more heavy lifting classes within 10 days. By pure chance, I ran into her at the gym during one of them.

The moment I saw her movement, I knew something wasn’t right. Her knees were sore, her confidence had dipped, and her body was clearly telling her it needed a break.

It was a classic case of: too much, too heavy, too soon.

What Menopause Means for Load and Recovery

During peri- and post-menopause, tissue recovery changes.
Shifts in estrogen, collagen, and inflammation mean:

• Joints can feel more sensitive

• Tendons adapt more slowly

• Recovery takes longer

• Heavy progressive loads need thoughtful spacing

So while the enthusiasm was fantastic, her body simply wasn’t ready for rapid increases in load without adequate recovery time.

The Real Coaching Moment

Even though I wasn’t coaching her that day, I stepped in.
What she really needed was permission - permission to stop, rest, and reset.

I guided her through a few gentle fascial releases to calm the knees, explained what had happened, and reminded her that smart strength progression is gradual. We made a new plan:
alternate Pilates with strength work, build slowly, and prioritise rest days.

Her relief was immediate.

And the truth?
I should have said all of this sooner.

Lesson Learned - For Coaches and Clients

This experience highlighted some essentials that apply to every trainer and every menopausal client:

1. Set Clear Expectations Around Progression

Clients, especially enthusiastic ones, need guidance on how quickly (or slowly) they should increase load. During menopause, gradual progression isn’t optional; it’s protective.

2. Rest Days Are Part of the Program

Recovery isn’t a pause from progress.
It is where progress happens.

3. Some Clients Need Explicit Permission to Slow Down

We all know the “go hard or go home” types (yes, I’m one too).
These clients don’t need more motivation, they need boundaries.

Back on Track - And Thriving

The happy ending?
Her knees are perfectly fine, she feels confident again, and she’s loving her balanced routine of Pilates plus steady strength progression.

This was a powerful reminder that sharing menopause knowledge is important - but pacing that knowledge, and guiding clients safely through it, is where the real coaching impact happens.