Here at Purple Patch Fitness, we are grateful to work with women of all ages. It is important that a woman is aware of the changes that occur as she ages so she can train accordingly. While menopause is an important period of physiological change, a woman will spend the rest of her life postmenopausal and will need specific training, and life, considerations. 

What is menopause? 

Menopause is the time in a woman’s life just before and when she stops menstruating, marking the end of the reproductive phase of her life. There are three stages that relate to menopause: perimenopause, menopause, and postmenopause. 

• Menopause happens when a woman’s ovaries no longer release an egg
• Typically between the ages of 45-55
• Can happen prior to 40 due to hysterectomy or due to damage to ovaries (called premature menopause before 40). 
• Natural decline in the production of estrogen 

Perimenopause: Stage 1

Perimenopause the first stage of menopause and is called the menopause transition. It can begin 8 to 10 years before menopause when the ovaries gradually produce less estrogen. 

• It usually starts in a woman's 40s but can start in the 30s as well. 
• Perimenopause lasts up until menopause, the point when the ovaries stop releasing eggs.
• In the last one to two years of perimenopause, the drop in estrogen accelerates. 
• During this stage, many women can experience menopause symptoms. 
• Women are still having their menstrual cycle during this time and can get pregnant. 

Menopause: Stage 2

Menopause is considered to naturally occur between 45-55. Menopause starts when the last menstrual cycle period occurs with a woman entering postmenopause 12 months after the last period. Menopause symptoms can last up to 10 years and beyond. However, not all women experience these symptoms.

Symptoms include: 

• Irregular or skipped periods
• Insomnia
• Mood swings
• Fatigue
• Depression
• Irritability
• Racing heart
• Headaches
• Joint and muscle aches and pains
• Changes in libido (sex drive)
• Bladder control problems

Postmenopause: Stage 3

This leads us to the phase of a woman’s life after menopause when she is considered postmenopausal. While menopause symptoms might decrease or cease altogether over time for most women, the effects of the decrease of estrogen and other factors pose an increased risk for a number of health conditions and risks for postmenopausal women. A postmenopausal woman must take these into account when training and racing. 

• Women are at an increased risk for osteoporosis and heart disease
• To keep the risks at bay, it is important to exercise regularly and eat a balanced diet. 

Why is exercise important postmenopause? 

Many women are frustrated by the side effects of aging such as loss of lean muscle mass and lingering menopause symptoms, It should come as no surprise that exercise mitigates certain effects of menopause. 

• Exercise increases cardiorespiratory function and, If done regularly, it reduces the metabolic risks associated with declining estrogen. 
• It increases HDL cholesterol and reduces LDL cholesterol, triglycerides, and fibrinogen. 
• Exercise reduces the risk of high blood pressure, heart attacks, and strokes.
• Exercise helps to minimize weight gain.
• It can increase bone mass and offset osteoporosis. Even if exercise does not increase bone mass, it can strengthen ligaments and muscles and increase balance all of which help to reduce falls and keep a woman mobile well into her advanced years. 
• May help reduce some lingering symptoms of menopause such as hot flashes. 

Training Considerations: Diet and Body Composition

As you enter the postmenopausal phase of life, there are considerations to be made due to the hormonal shifts your body goes through. These hormonal shifts will affect glucose and carbohydrate tolerance, lean body mass composition, and your ability to recover from sessions. 

• Be sure to intake anti-inflammatory, high-protein, and calcium-rich diet. 
• A whole-foods diet rich in fruits, vegetables, whole grains (which do not cause extreme blood sugar spikes), high-quality protein and dairy products may reduce menopause symptoms.
• Foods high in amino acid glycine, like dairy, may help improve sleep. Branched Chain Amino Acids (BCAAs) also found in dairy such as yogurt and animal proteins specifically are essential and can help reduce soreness after exercise, improve brain function, and supply nutrients to the muscles. 
• Omega-3s may work to help reduce hot flashes and depressive symptoms and improve cognitive skills. 
• It is important to not chase fad diets and to stay on track with a consistent diet full of natural foods. We do not advocate that any athlete rely on any tricks or intense diets to drop weight or try to chase their body composition. True change is slow and paired with excellent nutritional choices. 

Training Considerations: Strength 

As you age and, especially postmenopause, strength training needs to become non-negotiable. Strength will help improve bone mass and density. According to the Breast Cancer Society, after the age of 30, you can begin losing bone quicker than bone is made, which can lead to weakened bones and heightened risk for bone breaks. 

• A postmenopausal exercise regimen should include strength training 2-3x per week paired with balance exercises. 
• According to the National Institute for Health: 
• High load and low rep routines of compound exercises should be used to stimulate muscle development around the hips, spine, and arms, building bone strength in those vulnerable areas and throughout the body. 
• Even if the Bone Mass Density is not improved with resistance training, strength training will dramatically lower a woman’s lifetime fracture risk.

Training Considerations: Recovery

As a woman enters the postmenopausal phase of life, her recovery needs increase due to being more prone to injuries such as muscle strain and joint pain, and the decrease in energy levels. 

• If you are not sleeping well due to symptoms, you cannot recover well - train accordingly. Do not push hard intensity if sleep is not sufficient. 
• To ensure recovery is optimized, post-workout fueling is a non-negotiable to help with repair immediately. 
• Be cautious of overloading exercise as a woman is more injury-prone. Even when chasing fitness goals, it is not worth injuries that can set-back progress. 
• Time intense workouts with enough recovery in between so you can properly execute. 
• There is no one size fits all for postmenopausal women’s recovery needs. 

Note on Hormone Replacement Therapy

If you are utilizing HRT, you may be in violation of IRONMAN rules. If you are using HRT, please contact us so that we can immediately help you navigate the World Anti-Doping rules. 

Top 5 Takeaways for Postmenopausal Athletes: 

• Some forms of HRT are not allowed if racing.

• Strength training is non-negotiable. 

• Nutrition is comprised of whole-foods and a balanced diet. 

• Recovery is an absolute must. 

• The best results are habit-driven and consistent.