Menopause and Recovery: The Missing Link No One Talks About
In menopause, recovery isn’t a break—it’s a strategy.
If you’re working out consistently but still feeling bloated, tired, or stuck, it might not be about what you’re doing in your workouts…
It’s what you’re not doing outside of them.
And here’s what most women in midlife aren’t hearing enough:
👉 Your body can’t recover the same way it used to.
Dr. Stacy Sims explains that as estrogen and progesterone decline, your nervous system becomes more reactive to stress.
Which means:
- You take longer to recover from intense workouts
- Your body doesn’t buffer cortisol (your stress hormone) as efficiently
- Chronic stress—physical or emotional—leads to inflammation, belly fat, poor sleep, and stalled progress
⚡ What used to work… may now be working against you.
Let me be very clear:
If you’re doing:
❌ More cardio
❌ Fewer rest days
❌ Late-night workouts
❌ Under-fuelling
❌ Skipping sleep
…you’re likely increasing cortisol, not burning fat.
Your body reads that as “danger”—and holds onto fat, especially around your midsection.
💡 What does work in menopause
Here’s what Dr. Sims recommends—and what I coach my clients through:
✅ Short, intense strength sessions
Train smart, not long. Lift heavy, rest well, and and skip the extra reps that just wear you out without delivering results.
✅ True rest days
That means walks, mobility work, and no pressure to “burn calories.”
✅ Better sleep hygiene
Sleep is when hormones regulate, muscle repairs, and your brain resets.
✅ Stress reduction on purpose
Breathwork, journaling, nature time, laughter—all reduce cortisol and help your body recover.
✅ More protein + nutrients
Your body needs building blocks to repair and rebuild.
🛌 Recovery isn’t a luxury—it’s a necessity.
And the women I see thrive in their 40s and 50s?
They train hard… and recover with rest days.
You’re not lazy for resting. You’re not “falling behind” for needing a night off.
You’re training in tune with your physiology. And that’s powerful.
If you need help building a plan that balances strength, recovery, and real-life stress—I'm here.
I coach women 1:1 through menopause-friendly training and recovery strategies so you can feel strong, clear, and confident again.
👉 Get in contact with me to chat about what’s possible.
Ruth xo
