Menopause and Muscle: What If You Lived Like a 20-Year-Old Athlete?

There’s a subtle (or not-so-subtle) message in society that once you hit menopause, you should:

• Shrink yourself (literally and figuratively)

• Be cautious

• Avoid pushing your limits

• Accept slowing down as inevitable

But science strongly disagrees.
In fact, this is exactly the stage in life where taking care of your body with the same seriousness as an athlete becomes not only helpful—but essential.

Why? Because the exact same pillars that help a young athlete perform are the ones that help menopausal women feel energized, strong, and mentally resilient.

🏋️ 1. Train Intentionally (Without Overdoing It)

Athletes don’t work out randomly—they train with purpose.
Similarly, for menopausal women, physical activity is one of the most powerful tools available to:

• Maintain muscle mass, which declines naturally with age

• Support bone density, especially as estrogen drops

• Regulate mood, sleep, and stress hormones like cortisol

• Protect heart health and reduce blood pressure

What to aim for:

• Resistance training 2–3x/week (e.g., weights, resistance bands, bodyweight)

• Cardio that you actually enjoy: brisk walking, cycling, dancing, swimming

• Flexibility/mobility work like yoga or Pilates

Start small, but be consistent. You don’t need to train like an Olympian—you just need to move like you matter (because you do).

✅ Pro tip: A kinesiologist or physiotherapist can help design a personalized, progressive plan tailored to your current fitness level and goals.

😴 2. Recover Like It’s Part of the Plan (Because It Is)

Athletes schedule recovery. It’s not a luxury—it’s part of performance.

And yet, how many menopausal women ignore their fatigue, push through poor sleep, and feel guilty for slowing down?

The hormonal shifts of menopause often impact sleep and increase physical and emotional fatigue. So instead of beating yourself up about it, treat rest like training.

Build a recovery routine:

• Wind down before bed (screens off, lights low, maybe a warm bath or a cold shower to help with hot flashes and night sweats)

• Keep bedtime consistent

• Avoid going to bed hungry—a light snack with carbs and protein can actually improve sleep

• Prioritize downtime: stretching, reading, journaling, breathing deeply

💤 Recovery isn’t laziness—it’s smart. And smart is sexy.

🥗 3. Fuel Your Life, Don’t Fight Your Body

Athletes don’t diet. They fuel.

The truth? The diet culture advice that told you to “eat less and move more” is not only outdated—it’s harmful. During menopause, restrictive diets can:

• Decrease muscle mass even further

• Impair recovery and energy

• Disrupt hormones and worsen mood

• Lead to disordered eating patterns

Instead, focus on balance, satisfaction, and variety:

• Protein: crucial to build and maintain muscle (think: eggs, tofu, chicken, beans, Greek yogurt)

• Complex carbs: your brain and muscles love them (e.g., oats, sweet potatoes, whole grain bread, rice)

• Healthy fats: help regulate hormones and keep you satisfied (e.g., olive oil, avocado, nuts)

🍽️ It’s not about restriction. It’s about support. Your body is going through a lot—give it what it needs.

And if you’re not sure how to start? A registered dietitian can help you develop a plan that aligns with your lifestyle, values, and energy needs—no shame or calorie counting involved.

Here’s the truth: your body isn’t broken—it’s adapting.
And you don’t need to “get your old body back.” You need to give your current body the same love, attention, and respect that a 20-year-old athlete gives to his/hers.

Yes, menopause comes with changes.
But those changes don’t mean slowing down or becoming invisible. They mean retraining, refueling, and resetting—just like athletes do in every new season.

And guess what? This next season? It might just be your best one yet. (Incredibly cheesy, we know!)

Whether you’re new to training, feeling lost in the world of “healthy eating,” or simply tired of doing it alone—Hexa Physio’s interdisciplinary team is here to support you.

➡️ Book a consultation with our nutritionist or kinesiologist today and let’s build your personalized performance plan—one that fits your body, your schedule, and your goals.