Vie Athletics

Menopause and Movement

Menopause brings hormonal changes affecting everything from bone density to mood. Vie strength training is a powerful ally helping to counteract muscle and bone loss, boost metabolism, and elevate mental clarity.

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MENOPAUSE & MOVEMENT
A High-Five, A Hug, A “You Got This”

At Vie Athletics, we’ve watched you thrive—some of you for nearly a decade. In that time, you’ve lifted more than just weights; you’ve built strength in ways that extend far beyond the gym. And now, for many of you, a new chapter is unfolding: menopause. This transition, while often challenging, can be a season of remarkable resilience and growth.
We’re here to walk with you through it. Whether you’ve been with us since the beginning or are just stepping into our community, you are known, seen, and supported. This blog is more than just information—it’s a virtual high-five, a hug, and a heartfelt reminder that you’re strong enough to navigate this journey with grace and confidence. And the best part? Movement, especially the kind we practice at Vie, is your best ally in this season.

WHAT IS MENOPAUSE?

Menopause is a natural biological process marking the end of your menstrual cycles, typically occurring in your late 40s or early 50s. But while the term ‘menopause’ often gets reduced to hot flashes and mood swings, there’s a lot more happening under the surface. The most significant change is the decline in estrogen and progesterone—two key hormones that affect everything from bone density to cardiovascular health and even brain function.

Menopause isn’t just a single moment in time; it’s a transition that can last for several years. You might experience perimenopause, the phase leading up to menopause, with its own set of changes, followed by post-menopause, when your body settles into its new norm. And throughout it all, your body’s need for consistent, intentional movement becomes more critical than ever.

WHY STRENGTH TRAINING IS YOUR SECRET WEAPON

Here’s where science meets strength. As estrogen declines, so do your body’s natural defenses against muscle and bone loss. This is why women in menopause are at a higher risk for osteoporosis and sarcopenia (age-related muscle loss). But the good news? Strength training can help counteract both, offering your body the support it needs to stay healthy and vibrant.

Let’s take a closer look at how Vie’s workouts directly benefit your body in this stage of life:

  1. Building and Preserving Bone Health: Estrogen plays a key role in maintaining bone density, so as levels drop, bones become more vulnerable to thinning and fractures. Strength training, particularly weight-bearing exercises like squats, deadlifts, and lunges, applies pressure to your bones. This stimulates the production of new bone tissue, a process known as bone remodeling. Studies have shown that women who engage in regular resistance training can significantly reduce their risk of osteoporosis.
  2. Revving Up Your Metabolism: During menopause, it’s common for the metabolism to slow down. You might notice weight gain, especially around the midsection, even if your diet and exercise routines haven’t changed. This is largely due to the decline in estrogen, which regulates fat distribution. But our strength and high-intensity interval training (HIIT) workouts at Vie are designed to kick your metabolism back into high gear. By building lean muscle, you’re boosting your resting metabolic rate—meaning your body burns more calories even when you’re at rest.
  3. Improving Cardiovascular Health: Did you know that heart disease risk increases after menopause? Estrogen helps maintain the flexibility of blood vessels, but as levels drop, so does this protection. That’s why it’s important to include both strength training and cardiovascular conditioning in your routine. At Vie, our blend of strength work and heart-pumping circuits keeps your cardiovascular system strong and resilient, supporting long-term heart health.
  4. Elevating Mood and Mental Clarity: Menopause isn’t just a physical shift, it’s an emotional and mental one, too. Fluctuations in hormones can lead to mood swings, anxiety, and even brain fog. But there’s good news here as well. Exercise, particularly strength training, releases endorphins, the brain’s natural mood enhancers. These feel-good chemicals help combat stress, anxiety, and even depression, offering a natural, healthy way to navigate the emotional ups and downs of menopause.
  5. Better Sleep and Energy Restoration: Many women report difficulty sleeping during menopause, whether it’s due to night sweats, insomnia, or restless nights. This can lead to fatigue and a feeling of being constantly run down. However, research shows that women who consistently engage in physical activity, particularly strength training, experience better sleep quality. Regular movement helps regulate your body’s natural sleep-wake cycle, promoting deeper, more restful sleep. This means more energy for your daily life and fewer mid-day crashes.
  6. Joint Protection and Mobility: As we age, we become more prone to joint pain and stiffness, especially with the loss of muscle mass that happens during menopause. Strength training supports joint health by building the muscles that cushion and protect your joints. This not only reduces pain but improves flexibility and mobility. Our focus on functional movements at Vie ensures that your workouts are designed to make everyday activities easier, whether it’s carrying groceries, bending down, or playing with your kids or grandkids.

ADDITIONAL TIPS FOR NAVIGATING MENOPAUSE:

  1. Stay Hydrated: With menopause often comes hot flashes and night sweats, which can leave you feeling dehydrated. Drink plenty of water throughout the day to stay hydrated and keep your skin, digestion, and energy levels in check.
  2. Prioritize Calcium and Vitamin D: Bone health becomes even more critical during menopause due to the decline in estrogen. Incorporate calcium-rich foods like leafy greens, almonds, and dairy products into your diet. Additionally, Vitamin D helps your body absorb calcium, so spending time outside in the sunlight or taking a supplement can support bone strength.
  3. Eat a Balanced Diet Rich in Fiber: Hormonal changes can slow digestion, so adding high-fiber foods like whole grains, fruits, and vegetables can keep your digestive system running smoothly. Fiber also helps manage weight and can reduce the risk of heart disease, which becomes more important post-menopause.
  4. Include Healthy Fats: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, help reduce inflammation and improve heart health. These healthy fats may also help reduce hot flashes and support cognitive function as your body adjusts to its new hormone levels.
  5. Limit Caffeine and Alcohol: While it’s tempting to grab a cup of coffee to get through the day or a glass of wine to unwind, both can exacerbate symptoms like hot flashes, night sweats, and anxiety. Moderation is key here—try replacing that afternoon coffee with an herbal tea, and stay mindful of alcohol intake.

THE POWER OF COMMUNITY

Beyond the physical, there’s something else Vie can offer during this stage of life: the support of others who are going through it too. At Vie, you’re not just working out in isolation. You’re part of a community that celebrates your wins, offers support when you’re struggling, and reminds you that you’re not alone in this transition.

There’s something beautiful about walking through a challenging season with others by your side. Whether it’s a high-five after a hard class, a word of encouragement when you’re feeling low, or simply knowing that someone else understands what you’re going through, the power of community is real. And we’re here for all of it.

EMBRACE YOUR STRENGTH IN THIS SEASON

Menopause is not the end of strength—it’s a new beginning. Your body is capable of so much more than you might realize, and we’re here to help you discover that. Whether it’s through building muscle, improving your balance, or simply showing up for yourself in new ways, you’ve got everything you need to not just survive but thrive in this season.

At Vie, we believe in the power of strength, in all its forms. And as you walk through this new chapter, know that we’re here, cheering you on every step of the way.

Sources:

  1. National Institute on Aging – Menopause: Overview
  2. Harvard Medical School – Heart Health and Menopause
  3. Mayo Clinic – Menopause and Weight Gain: What’s the Connection?
  4. North American Menopause Society (NAMS) – Strength Training for Women: Benefits for Menopause
  5. American Psychological Association – Exercise for Mental Health
  6. Sleep Foundation – The Impact of Exercise on Sleep Quality

Thank you for being part of this journey with us. Together, we can make this season one of strength, growth, and empowerment—because we know that’s exactly what you are capable of.

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