Routine Reboot: How to Refresh Your Plan in Menopause

There’s comfort in routine.
The workouts you know.
The food you’ve prepped a hundred times.
The plan that “always” worked for you.

But if you’re in peri-menopause or post-menopause, you might have noticed — that same plan isn’t hitting the same anymore.

Why routines need to change in menopause

Hormonal changes during this phase shift how your body responds to training, recovery, and nutrition.

👉 Lower estrogen = slower muscle repair + more stress on joints
👉 Lower progesterone = changes in sleep + energy
👉 Higher cortisol response = more fatigue from high volume or endless cardio

The research is very clear: the “old school” approach of doing more cardio or cutting calories doesn’t serve women in midlife.

What a reboot looks like

A reboot doesn’t mean starting over — it’s a fine-tune.

• Training: Focus on 2–3 heavy strength sessions per week, plus short HIIT bursts.
• Nutrition: Prioritise 25–30g of protein per meal. Don’t skip carbs around workouts.
• Recovery: Sleep, stress management, mobility, and active recovery matter more than ever.
• Mindset: Progress might look different now, but the payoff (bone strength, muscle, energy) is even bigger.

Final thoughts: Small shifts, big results

If your routine feels stale or your results have plateaued, it’s your body asking for an update.

The right adjustments can bring your energy, strength, and confidence back.

If you’d like a plan that fits where you are right now (not what worked a decade ago), I work with women online and in person to create personalised programs that fit your life.

Sometimes a reboot is all you need.

Ruth x