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Hormones & Exercise: What Every to Know – Especially Around Menopause (And Why Men Struggle Too)

Categories: Exercise, Health, menopause

As a personal trainer and a woman, I know firsthand how hormones shape not just how we feel, but how we perform, recover, and adapt to exercise—especially running. Our hormones are like the silent directors behind the scenes, influencing everything from energy levels to muscle recovery and fat metabolism.

As we approach perimenopause and menopause, those hormonal shifts can feel like a seismic change in how our body responds to the same workouts we used to breeze through.

Hormones: The Hidden Power Behind Performance

In our reproductive years, hormones like estrogen and progesterone fluctuate throughout the menstrual cycle. Estrogen plays a key role in energy metabolism, bone health, and even our muscle-building potential. It helps us use carbohydrates more efficiently during exercise and supports lean muscle mass.

Progesterone, on the other hand, can increase body temperature and perceived effort, which can make certain phases of the menstrual cycle feel tougher during intense workouts.

The Menopause Shift

As we approach menopause—typically between the ages of 45 and 55—estrogen and progesterone levels begin to decline. This hormonal shift can lead to a range of symptoms:

- Disrupted sleep
- Hot flashes
- Reduced muscle mass
- Increased fat storage (especially around the middle)
- A drop in energy and motivation

These changes can impact how we train and recover. For example:

- Slower recovery due to increased inflammation and decreased estrogen
- Reduced bone density, which raises injury risk
- Changes in fat distribution, often seen as more abdominal fat

But here’s the truth: with a few smart adjustments, you can still feel strong, athletic, and confident in your body.

What About Men?

It’s not just women who experience hormonal shifts that impact performance. Men face changes too—just more gradually. From around age 30, testosterone levels in men begin to decline by about 1% per year. By the time a man hits 50 or 60, the cumulative effect can have a significant impact.

Common symptoms include:

- Reduced muscle mass and strength
- Lower energy levels
- Increased body fat, especially around the midsection
- Mood changes, such as irritability or reduced motivation
- Slower recovery from workouts

Just like with women, these shifts mean that training and recovery need to evolve. Strength training, a balanced diet, quality sleep, and managing stress become key to maintaining performance and well-being.

Training Smarter Through Hormonal Changes

Whether you're a woman navigating menopause or a man dealing with testosterone decline, the core principles remain the same:

- Prioritize strength training to support muscle and bone health
- Use interval training to boost energy, metabolism, and hormone regulation
- Listen to your body—recovery is just as important as effort
- Support your hormones with proper nutrition, hydration, and rest

Hormonal shifts aren’t something to fear—they’re something to understand and adapt to. They’re part of being human. As a trainer, I’ve seen how both women and men can feel frustrated when their body doesn’t respond the way it used to. But knowledge is power.

With the right approach, you can continue to run strong, lift heavy, and feel amazing in your body—at any age.

If you’re navigating this phase of life and want tailored support, I’m here to help you train smarter, not harder.