When it comes to training through midlife, understanding where you are in the menopause transition makes a huge difference.
You’ve probably heard the terms peri menopause and post menopause, but what do they actually mean for your workouts?
Before we dive into the differences, let’s start with the most important question:
Where are you right now with your movement and training?
Start Where You Are
No matter your age or hormone stage, the best training plan is the one that meets you where you are.
If you’re sedentary Start moving. Any movement counts. Walking, mobility, light strength work or short workouts are a great starting point.
If you’re lightly active Focus on consistency. Begin introducing strength training — even once a week makes a difference.
If you’re moderately active Start being more strategic with your training. Lift heavier, include HIIT or SIT, and prioritise active recovery.
If you’re highly active Training quality matters more than volume. Use periodisation (2-3 weeks on 1 week active recovery), fuel well, and allow time for recovery.
Across all levels, the goal is the same:
Build strength, maintain muscle, and support long-term health.
What Is Peri Menopause?
Peri menopause is the transition phase before menopause.
This stage can last several years and is often described as a hormonal rollercoaster.
Estrogen and progesterone levels fluctuate significantly, which is why you might feel: → Strong and energised one week → Tired or flat the next → Motivated one day and unmotivated the next
This unpredictability is completely normal.
Because estrogen still rises at times during peri menopause, your body can generally tolerate higher-intensity training better than it can in post menopause.
Training During Perimenopause
If you’re sedentary or lightly active, aim to gradually introduce these into your routine.
If you’re already moderately or highly active, make sure these elements are built into your weekly schedule.
Key priorities: ✔ Consistency is key ✔ Lift heavy to build and maintain muscle ✔ Include HIIT and/or SIT sessions ✔ Train with impact (jumping, skipping or plyometrics) to support bone health ✔ Keep training social — motivation can dip during this phase ✔ Use periodisation (for example: 2–3 weeks building intensity followed by 1 week of active recovery)
Training goals in Peri Menopause
→ Build and preserve muscle → Maintain power and strength → Include intensity → Prioritise active recovery
These strategies align strongly with the work of Dr. Stacy Sims, who emphasises the importance of heavy strength training, power work and high-intensity stimulus during midlife.
What Is Post-Menopause?
Post menopause begins 12 months after your final menstrual period.
At this stage, hormone levels — particularly oestrogen — become more stable but significantly lower.
Estrogen plays an important protective role in the body, supporting: → Muscle mass → Bone density → Brain function → Metabolism
With lower estrogen levels, maintaining these systems becomes even more important — and training plays a huge role.
Training in Post Menopause
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If You're New to Exercise
If you're sedentary or lightly active, the focus should be simple and sustainable. Start with:
✔ Regular movement ✔ Short sessions ✔ Plenty of active recovery ✔ Guided strength training where possible
Your goals → Build and preserve muscle → Support bone density → Improve power and balance → Maintain independence as you age
For women who are already moderately to highly active: Keep lifting heavy.
Strength Training
Strength training remains one of the most powerful tools for protecting muscle, bone and metabolic health.
Focus areas should include: ✔ Heavy strength training ✔ Power and mobility work ✔ SIT (Sprint Interval Training) ✔ Structured training plans ✔ Social training where possible
Why SIT over HIIT?
In perimenopause, fluctuating estrogen means the body can generally tolerate more HIIT-style training.
In post-menopause, however, estrogen levels are consistently low and cortisol sensitivity tends to increase.
Longer HIIT sessions can sometimes become too taxing on the nervous system.
SIT sessions — short, powerful bursts of effort followed by longer recovery — provide the same training stimulus without prolonged stress.
This approach is widely recommended in the work of Dr. Stacy Sims, particularly for women in later menopause stages.
The Big Takeaway
Whether you are perimenopausal or post-menopausal, the principles remain similar:
Lift heavy. Include intensity. Prioritise active recovery. Stay consistent.
And perhaps most importantly:
Follow a plan and stay connected with others.
Training with a supportive community like DediKate can make a huge difference — especially on the days motivation is low.
You’re not alone in this stage of life, and with the right training approach, it can be one of your strongest chapters yet.
Prefer a quick visual guide? 👉 Download the Perimenopause vs Post-Menopause Training Chart (PDF)
Ready to Train Smarter Through Menopause
If you’re navigating perimenopause or post-menopause, the key is training in a way that works with your body, not against it.
That’s exactly why we created Thrive inside DediKate.
Thrive is our award-winning 8-week peri to post menopause programme, designed to help you build strength, support bone health and feel confident in your body again. And because this stage of life isn’t a one-and-done moment, you can repeat the programme as many times as you like to support you through every age and stage.
