At DediKate, we’re all about flipping the script — getting stronger at any age and any stage 💪. And when it comes to strength training during peri to post menopause, lifting heavy (safely and smartly!) is one of the best things you can do for your body, mind and long-term health.
Here’s how to do it right.👇
1. Check with Your Doctor First
If you’ve been diagnosed with osteoporosis or have any existing bone or joint injuries, please consult your healthcare provider before attempting heavy lifting.
It’s also a good idea to see a physio or other qualified health professional for any underlying injuries or niggles that could be made worse by heavy lifting. They can help you manage these issues before they become a bigger problem.
This is another reason why it’s important to start lighter and build up gradually — allowing your body to adapt, your technique to improve, and your confidence to grow before moving to heavier loads.
2. Warm Up Properly
Your muscles and joints are going to be working hard — so let’s get them ready! 💥
In our Peri to Post Menopause (PPM) Sculpt sessions, we include a targeted 3 minute warm up to prepare your body for what’s ahead. We also recommend trying one of our longer Warm Up For Weights workouts, especially if you're training first thing in the morning or after a long day.
🧠 Why it matters: Warming up boosts blood flow, increases joint mobility, and helps prevent injury, setting you up for a stronger, safer session.
3. Establish Your Form First
Before you go heavy, take time to master the movement with lighter weights. This allows you to:
- Build confidence in your technique
- Strengthen the supporting muscles
- Reduce the risk of injury when progressing to heavier loads
Once you can maintain correct form and control throughout the set — even when you’re feeling fatigued — you’re ready to gradually increase the weight.
4. Rest Between Sets is Essential
Heavy lifting is all about strength, not endurance — and that means rest is part of the work.
In PPM Sculpt – Super Heavy Lifting (Every 3 Minutes), you’ll lift very heavy with longer recovery to hit your max.
In PPM Sculpt – Timed Strength Sets (Every 2 Minutes), you’ll lift heavy (but not at max) for a time-efficient, more accessible option.
💙 Love the 3-min style? Watch for our** Super Heavy Lifting Only** workouts!
5. Brace Before You Lift
Form is everything when it comes to heavy lifting. One of the most important things to master is bracing, using your core and posture to keep your body safe and stable through every lift.
In our PPM Sculpt sessions, you’ll hear cues like:
- Take a deep breath to brace your trunk
- Squeeze the glutes
- Keep shoulders back and down
- Maintain a neutral spine
These cues help you lift effectively while reducing the risk of injury, especially to the lower back or pelvic floor.
🧠 Tip: Don’t rush the setup — bracing is just as important as the lift itself.
6. Spotters & Solo Training
If you’re lifting close to your maximum, having a spotter is a smart move. A spotter can:
- Help you complete a rep safely if you reach fatigue
- Support proper form under heavy load
- Reduce the risk of injury if you lose control of the weight
If you’re training on your own, choose weights that are challenging but manageable without assistance. You should always be able to lower them back to the start position with control — even on your final rep.
Safety first: It’s better to finish strong with good form than to push a weight you can’t handle safely.
7. Pelvic Floor Considerations for Heavy Lifting
Your pelvic floor is a key player in heavy lifting and it needs to be looked after, particularly during peri to post menopause when changes in hormones can affect muscle tone and support.
Here's what to watch for:
- Leaking, pressure, or a feeling of heaviness when lifting
- Holding your breath too long during exertion
- Discomfort or bulging in the pelvic region
Here's how to support it:
- Exhale on exertion (the lifting part of the movement) to reduce internal pressure
- Modify your weights or stance if needed
- Include core-focused sessions like our Core Connects. These are on our Thrive planners for a reason, so don’t skip them! They’re designed to gently strengthen your deep core and and support yourpelvic floor health.
- Consult a women’s health physio if you have concerns. They’re experts in guiding you to lift safely while supporting your pelvic floor
🙌 Remember: Training smart means listening to your body, not pushing through discomfort.
You’ve Got This 💙
Lifting heavy is one of the most powerful tools we have to stay strong, confident, and capable through every phase of life. Whether you're all in on Super Heavy or easing into strength with shorter sets, there's a place for you on DediKate.
If you have any questions or want help picking the right session for you, please get in touch, we’re here to support you every step of the way!
Not a Member Yet?
Join 1000s of women across NZ and Australia who are getting stronger, feeling better, and thriving with DediKate!
Sign up today and enjoy a 7-day free trial on our Weekly and 8-Week memberships. Take your time to explore, try a few workouts, and see if DediKate is the right fit for you.
