If you’re in your 50s and finding that your usual workout routine isn’t getting you the results it used to, you’re not alone. Hitting a plateau is common, especially during menopause when our bodies start responding differently to exercise. Hormonal changes play a huge role here, affecting everything from metabolism to muscle retention, which can make progress feel stalled. But don’t worry! Here are some realistic, doable adjustments you can make to keep moving forward.

Why Workout Plateaus Happen During Menopause

As we go through menopause, the body’s hormonal balance changes significantly, and that impacts the effectiveness of our workouts:

1. Lower Oestrogen Levels: Oestrogen supports muscle recovery and keeps metabolism steady. When oestrogen drops, it can make it harder to build or maintain muscle and keep fat from creeping on.
2. Metabolism Slowdown: Hormonal shifts can slow down metabolism, meaning your body burns fewer calories than it once did. That’s why the same workout may not bring the same results.
3. Muscle Loss: Menopause also brings a natural loss in muscle mass, which doesn’t just affect strength but also slows metabolism even more—muscle is the principle tissue that burns calories.

These changes can make your usual workout feel less effective, but there are ways to get past this plateau!

How to Break Through Your Menopause Workout Plateau

Here are a few simple adjustments to help shake things up and get your fitness results back on track.

1. Update Your Strength Training Routine

Strength training is your best friend here. It helps preserve muscle, supports metabolism, and strengthens bones. Try these tips to keep your muscles challenged:

• Add More Resistance: If you’ve been lifting the same weights for a while, try adding a bit more. Increasing resistance challenges muscles to grow and adapt.
• Focus on Compound Movements: These are exercises that used most if not all, of your body. Exercises like squats, lunges, and rows work multiple muscle groups at once and are a great way to build strength efficiently.
• Progressive Overload: Gradually increase weight, reps, or sets. This slow, steady increase helps keep building strength over time.

2. Incorporate Interval Training

High-intensity interval training (HIIT) can give your metabolism a big boost and help break through fat-loss plateaus. Alternating short bursts of intense activity with recovery keeps your body burning calories long after the workout ends.

• Start Small: Try adding a 15-20 minute HIIT session once or twice a week, with simple moves like L.I.S.S. (Low Intensity Steady State) cardio, such as walking, swimming or cycling.
• Listen to Your Body: While HIIT is effective, it can be intense, so listen to your body and allow time to recover.

3. Fine-Tune Your Nutrition

What you eat has a big impact on how effective your workouts are, especially during menopause. If you’re not seeing progress, adjusting your nutrition can support muscle and keep metabolism up.

• Add Protein to Every Meal: Protein is essential for muscle repair and growth. Include lean meats, fish, eggs, or plant-based options like beans and lentils.
• Balance Your Macros: Make sure you’re getting a mix of protein, healthy fats, and complex carbs. Carbs fuel energy, fats support hormones, and protein builds muscle.
• Pay Attention to Meal Timing: Eating protein-rich foods around your workouts can help with recovery and keep energy levels steady.

4. Prioritize Recovery

Recovery is as important as the workout itself, especially as hormones shift and recovery times can lengthen. Giving your body the chance to repair is essential for progress.

• Prioritize Sleep: Aim for 7-8 hours a night to keep your energy high and help prevent weight gain. Good sleep helps regulate hormones that influence weight.
• Stretch and Foam Roll: Loosen tight muscles and improve flexibility, especially if you’re adding resistance or HIIT into your routine.
• Listen to Your Body: Rest days are just as crucial as workout days. Allow yourself to take an extra day off when needed.

5. Track Your Progress and Adjust as Needed

Tracking your progress can help you stay motivated and see where you’re improving, even if it’s slow. You’ll be surprised how small changes over time really add up!

• Keep a Workout Log: Write down your exercises, weights, and reps. This will help you notice where to make adjustments.
• Celebrate Non-Scale Wins: Progress isn’t just about weight. Celebrate gains in strength, flexibility, and endurance, and take note of how you feel overall.
• Adjust as Needed: If something isn’t working, try changing it up. Your body’s needs can change, so don’t hesitate to tweak your approach.

Final Thoughts

Breaking through a menopause workout plateau is all about patience and small adjustments. With a focus on strength training, HIIT, the right nutrition, and solid recovery, you can get past the plateau and feel stronger and more energized. Remember, these changes take time, so be kind to yourself and celebrate each step forward.

• Coach Terri