Progressive Lifting in Peri & Post Menopause Explained
Progressive lifting is a powerful training tool — and when used at the right time, it can be incredibly effective for women navigating peri to post menopause.
Progression is something everyone does when they strength train. Over time, all bodies adapt, and all training should gently evolve to keep building strength, muscle, and confidence.
Where things differ is how that progression is structured.
Why progressive lifting matters more now
As estrogen declines and fluctuates through peri to post menopause, we see predictable physiological changes:
- Faster muscle loss (sarcopenia)
- Reduced bone density
- Strength and power declining before endurance
- Increased injury risk if training isn’t well-managed
Progressive overload is the stimulus that tells your body:
“We still need this muscle. We still need this bone. We still need this power.”
Without that signal, the body adapts downwards.
What “progressive” actually means (it’s not just heavier every week)
Progression doesn’t only mean piling plates on the bar or uping your weights.
You can progress by manipulating:
- Load – lifting heavier
- Reps – more reps at the same load
- Tempo – slower, more controlled reps
- Holds – pauses at the bottom of a movement
- Range of motion – deeper, more complete movement
- Rest quality – same work with better recovery
In peri- to post-menopause, load progression is still key — just not rushed.
Understanding the Progressive Lifting Planner
Our MENO Progressive Lifting Planner in our Thrive programm, is one specific way to apply progressive overload. It’s designed for women who already have a solid strength foundation and are ready for a more structured approach to increasing load.
This planner is likely a great fit if you: 💪🏻 Feel confident with key lifts 💪🏻 Have been strength training consistently for 12+ months 💪🏻 Are comfortable managing weights, reps, and good technique
If you’re earlier in your strength journey — you’re not missing out.
Beginners absolutely should progress their training over time. Early progress often comes from learning movement patterns, improving coordination, and building confidence with resistance training. That form of progression is just as valuable and is what sets you up to move into more structured progressive lifting later on.
There’s no “right” starting point — just the one that supports you best right now 💙
How to progress in perimenopause
Hormones fluctuate, which means recovery capacity can change week to week.
Key principles:
- Lift heavy enough to feel challenged (RPE 7–9)
- Increase load in small jumps (2–5%)
- Progress when the lift feels strong, not when you’re exhausted
- Allow longer rest between heavy sets (2–3+ minutes)
Some weeks you’ll push. Some weeks you’ll hold. That’s not failure — that’s smart training.
How to progress in post-menopause
Hormones are more stable, so consistency improves — but recovery is still slower than in your 20s.
Focus on:
- Heavy lifting with more active recovery
- Prioritising load over volume
- 3–6 reps for compound movements
- Compound lifts as your foundation
- Progressing load every 2–4 weeks, not weekly
Use strong reps as your green light to increase weight. You should finish sessions feeling energised, not crushed.
Common mistakes to avoid
❌ Staying in “light weights, high reps” forever ❌ Avoiding progression due to fear of injury ❌ Doing too much volume instead of enough intensity ❌ Not fuelling or resting properly (this blocks progress)
Strength isn’t about punishment — it’s about adaptation.
Ready to train smarter through peri and post menopause?
If you want structured, science-backed training that works with your body — not against it — Thrive Together is for you.
Our 8-week challenge is designed specifically for women in peri to post menopause, with:
- Smart strength training options with 5 planners to choose from beginners to progressive pathways for experiences lifters.
- Built-in active recovery and deload weeks
- Expert guidance and education
- A supportive community that truly gets it
👉 Join Thrive Together and start building strength that lasts — not just for now, but for the long term. 💙
