Coming Back After a Break in Perimenopause: Why Training Feels Different (and What Actually Helps)
I’ve just returned from a big summer holiday in New Zealand, and like many women after time away, I’m easing myself back into the gym.
And wow, it didn’t take long to notice what had changed.
After just one session, it was immediately obvious that my cardio fitness had taken a hit, while my strength felt surprisingly more intact. My lungs and legs told the story quickly. This isn’t just anecdotal - research shows that aerobic capacity (VO₂max) can decline within as little as 2–3 weeks of reduced training, while muscular strength tends to hang on a little longer before it starts to slide.
What stood out even more this time, though, was recovery.
Why Recovery Hits Harder in Perimenopause
In perimenopause, fluctuating estrogen affects muscle repair, inflammation, and connective tissue. The result? Delayed onset muscle soreness (DOMS) can feel more intense and last longer, even when training volume or intensity isn’t particularly high.
This has certainly been my experience. DOMS has hit harder than I remember pre-perimenopause, which has required a more thoughtful approach to how - and how often - I train.
Rather than pushing straight back into long sessions or high volume, I’ve been prioritising:
Adequate sleep
Eating enough protein
Daily creatine
Hydration and electrolytes
Mobility, stretching, and recovery practices
A gradual return to training load
Recovery in this phase of life isn’t just about “taking days off.” It’s about intention.
How Training Needs to Shift in Perimenopause
One of the biggest mindset shifts for many women is accepting that what worked in our 20s and 30s doesn’t always translate in our 40s and beyond - and that this isn’t failure.
For many women in peri- and post-menopause, training tends to feel better (and produce better results) when it includes:
Shorter, sharper cardio (HIIT or SIT rather than long, steady-state volume)
Heavy strength training to rebuild and maintain muscle and bone density
Planned recovery days and load management
Nutrition and supplementation that support muscle repair and nervous system recovery
Honouring an often erratic cycle and fluctuating energy levels
Fitness does fade, particularly cardio, but it also comes back. And it comes back more efficiently when training aligns with the physiological reality of menopause rather than fighting against it.
You’re Not Alone, and You’re Not “Doing It Wrong”
I share this experience because so many women in peri- and post-menopause feel blindsided when exercise suddenly feels harder, recovery slower, or progress less predictable.
This isn’t about motivation or discipline.
It’s about changing physiology, and it highlights why women deserve menopause-informed training, support, and education.
It’s also why fitness professionals need better education in this space. As an industry, we’re still catching up when it comes to understanding how menopause impacts training tolerance, recovery, and long-term health.
Meno Fit & the 6º of Connection Menopause Program
This February on the Sunshine Coast, I’m running Meno Fit trial classes as part of my 6-week “6º of Connection” Menopause Program - a small-group, supportive experience designed to help women feel stronger in body, mind, and bones during menopause.
This isn’t about quick fixes or “New Year, New You” energy. It’s about learning what your changing body actually needs, and implementing small, effective, research-backed strategies that fit real life.
The 6-week program includes:
Weekly in-person Meno Fit classes (Buderim)
A 60-minute remedial massage
An ice bath experience + brunch (recovery and connection)
Menopause-specific nutrition support
Stress management protocols
Private education and community support
PLUS 1 month free access to my online membership with live weekly workouts, so you can continue progressing after the program ends
Free trial classes are available in early February, with the full program kicking off mid-month. Group sizes are intentionally kept small to allow for personalised support.
For Fitness Professionals: Education Pathways in 2026
Alongside community programs, I continue to support fitness professionals who want to specialise in menopause training.
In 2026, there will be multiple ways to learn and work with me, including:
THRIVE: Menopause Course + Coaching (next round after Easter)
A new membership with live online classes, mentorship, and teaching opportunities
An in-person accredited Menopause Masterclass (Sunshine Coast / Brisbane region)
Whether you’re supporting women through menopause, or navigating it yourself, menopause-aware training is no longer niche. It’s becoming essential practice.
If you’ve returned to exercise after a break and felt flat, frustrated, or discouraged, know this: you’re not alone, and you’re not broken.
Your body is changing, and with the right understanding, support, and strategies, it can still be strong, capable, and resilient.
Menopause doesn’t mean doing less.
It means doing things differently, and more intentionally.
