For coaches, competitive athletes, and active women
This information is not a substitute for medical advice. Always speak to a healthcare professional before making changes to training
Staying active through menopause
Menopause doesn’t mean you need to slow down or stop doing sport. Many women continue to train, compete and enjoy being active throughout this stage of life.
However, hormonal changes can affect:
- Energy levels
- Recovery
- Strength
- Mood and motivation
Understanding what’s happening in your body can help you:
- Train smarter
- Reduce injury risk
- Protect long-term health
- Stay confident and active
- Better support others (as a coach, teammate or leader)
With the right approach, physical activity can support both performance and wellbeing.
Why activity matters during menopause
Oestrogen plays an important role in muscle strength, joint health and recovery. As levels change, training may feel harder. But regular activity is one of the most effective ways to support long-term health during menopause.
Benefits for active women
- Stronger muscles and bones
- Better mood and sleep
- Lower risk of heart disease and osteoporosis
- More energy and confidence
- Support for healthy weight and metabolism
Training tips
Choose movement you enjoy. Consistency beats intensity.
- Weight-bearing activities: walking, running, hiking
- Low-impact: pool walking, aqua aerobics, step-ups
- Flexibility & mobility: Pilates, yoga, swimming
- Strength training: gym, resistance bands, home workouts
Strength training is especially important to protect muscle mass and performance.
Eating well during menopause
Nutrition becomes a key training tool.
Key nutrients to focus on include:
- Calcium & Vitamin D – for strong bones
- Eat 2–3 portions of dairy or calcium-rich foods
- Take a daily Vitamin D supplement (10µg)
- Protein – supports muscle maintenance and recovery
- Fruit & Vegetables – fibre and antioxidants
- Oily Fish – omega-3 fats for heart and brain health
- Nuts, Seeds & Wholegrains – magnesium, B vitamins, and energy
- Eggs & Poultry – vitamin B6 for hormone support
- Meat & Poultry – zinc for immunity
Managing weight & energy
Muscle decreases naturally with age, so your body may need fewer calories.
Try:
- Slightly smaller portions
- Swapping sugary snacks for foods high in nutrients and protein
Better sleep through nutrition
Around half of women struggle with sleep during menopause.
Foods that may help include:
- Nuts and seeds (almonds, pumpkin, sunflower)
- Cheese
- Poultry, fish, tofu, eggs
These foods contain nutrients linked to calmness and rest.
Making menopause easier
1. Learn about your body
Understanding what’s happening helps you adapt training without guilt or frustration.
Evidence-based info: The British Menopause Society.
2. Talk and get support
- Speak with your GP about symptoms and treatment options (including HRT).
- Chat with teammates, friends, or family
- Keep a simple symptom diary to identify patterns that affect training or competitions.
3. Self-care is a performance tool
- Rest is part of training — saying “no” when tired is smart, not selfish.
- Get outside daily if you can.
- Try breathing exercises, relaxation, or mindfulness to help with sleep and recovery.
- Complementary options like acupuncture or reflexology can also help some women.
Extra support
- Talk to your GP about Hormone Replacement Therapy (HRT).
- Physiotherapy for joint or soft tissue pain
- Pelvic health physiotherapy for bladder or pelvic floor support
Helpful resources
Further reading
- Menopausing — Davina McCall
- The Definitive Guide to Perimenopause and Menopause — Dr Louise Newson
