TRAINING FOR MENOPAUSE

Menopause isn’t the end of athleticism — it’s a shift in physiology.

Yes, hormones change.
Yes, symptoms can be frustrating.
But with the right training and nutrition, women can look, feel, and perform better in their 40s, 50s, and beyond.

1. Muscle Loss Speeds Up After 40

Hormonal changes accelerate muscle loss.
This lowers metabolism and increases fat storage.

The solution?
Strength training 2–3x per week focusing on:

• Glutes
• Hamstrings
• Back
• Core

2. Protein Becomes Non-Negotiable

Women in menopause need more protein, not less.

Goal:
0.7–1.0g per pound of bodyweight.

Protein helps:

• Preserve muscle
• Stabilize blood sugar
• Reduce cravings
• Improve energy

3. Cardio Alone Makes Symptoms Worse

Long, slow cardio increases cortisol.
High cortisol → worse sleep, belly fat, and irritability.

Instead, prioritize:

• Strength
• Zone 2 walking
• Short conditioning bursts
• Mobility

4. Recovery Matters More Than Ever

With hormonal changes, recovery demands rise.

This includes:

• Sleep rituals
• Breathing work
• Stress management
• Mobility
• Hydration

Your body is still capable — it just needs smarter support.

5. You’re Not “Breaking Down” — You’re Adapting

Menopause isn’t a decline.
It’s an opportunity to rebuild with intention.

When women train correctly during menopause, the results are incredible:

• More energy
• Better strength
• Less joint pain
• Improved body composition

The KBP Takeaway

You’re not too old.
You’re not losing your athleticism.
You’re entering a new phase — one where the right habits create some of the best years of your life.

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