Training The Menopausal Woman Part 1: Understanding How The Symptoms Of Menopause Can Affect Training Needs

It took me almost two years to complete my Menopause Specialist Certification. Why the delay? Because I’m 56 and navigating menopause myself!

The journey through peri-menopause and menopause often begins as early as age 40. This is a time when women are frequently juggling raising children, career advancement, and potentially caring for aging parents. It can be a period of increased difficulty in marriage, family life, and work-life balance. Yet, it also brings positives: a full life, career growth, greater financial stability, and the freedom of no longer caring what others think!

During the last few years, I’ve experienced significant life changes:

• Moving into a new house after two decades

• Parenting two teenage daughters, one with more intensive needs

• Processing my mother’s dying and death

• Doubling the size of FIT Carrboro

• Becoming Reformer Certified and launching a Pilates Reformer program

• Prioritizing fun, travel with my husband, friendships, and self-care 

Understanding Menopause: The Unique Experience

There are up to 70 potential symptoms of menopause, and every woman's experience is unique. Some women have minimal issues, while for others, it can be debilitating. Often, one symptom exacerbates another—poor sleep makes focusing difficult; vaginal dryness impacts intimacy, potentially leading to mental health and marital issues; and hot flashes disrupt sleep and exercise. Therefore, managing even one symptom can significantly boost life quality and satisfaction.

Common symptoms many women navigating menopause include:

• Trouble sleeping

• Hot flashes

• Mood swings

• Brain fog

• Lack of energy

• Change in body composition

• Pelvic health issues

• Vaginal dryness

• Digestive issues

A Long Overdue Conversation

Until very recently, comprehensive menopause certifications for fitness professionals were scarce. Thankfully, the last five years have brought more educational opportunities (including the excellent certification I just finished), along with an increase in books, podcasts, and experts discussing the topic.

It begs the question: How is it that every woman goes through menopause, yet no one was talking about it? In an industry that certifies trainers for every life stage and specialization, why has menopause been ignored for so long?

Historically, women suffered in silence and were often cautioned against Hormone Replacement Treatment (HRT) following misleading studies. We now know that, when appropriate, HRT can effectively manage symptoms and prevent other diseases. The decision belongs solely to a woman and her doctor. It’s high time we are finally discussing menopause symptoms and taking action!

Training the Woman in Front of Me, Today

With over 30 years in the fitness industry, I was frustrated by the societal lack of support and information surrounding this life phase—not just for menopausal women, but for everyone to learn and understand (yes, men too!). I am thrilled to now have more knowledge to help other women.

The most important lesson from my certification is this: No two women will have the same symptoms or experiences, and these can fluctuate daily based on sleep quality, stress levels at home and work, and current life situations. Having trained hundreds of women, I’ve learned to focus on training the woman who walks in the door today. This requires truly knowing my client, checking in on her symptoms and life circumstances, and being prepared to instantly modify the programming.

For example, a client dealing with poor sleep from hot flashes, a work deadline, or family worry may not be able to perform at the same level as her last session, and that is perfectly okay. Empathy—the ability to put yourself in her situation—is essential. I scale or change exercises when needed, with the goal for my client to feel good about showing up, doing what she can, feeling heard and supported, and being able to express her feelings during the session without shame.

Special considerations:

• A woman with incontinence or prolapse requires modifications to prevent leaking or alleviate pain.

• Clients with headaches or dizziness may need dimmer lighting or to be near a wall for stability.

• Those with hot flashes may need more rest between sets or to be near a fan.

• Women with osteopenia or osteoporosis need specific guidance to support bone health while preventing injury.

• Joint or muscle pain may necessitate a longer warm-up focused on mobility before heavier lifting.

• Extreme life stress might mean a gentle stretching routine is all that is needed that day (hello self-care!), and they should feel no guilt about it.

The Power of the Check-In and Support Network

I check in with my menopausal clients (and all of them really) at the start of every session. It’s not only to show care and support but allows for immediate re-programming to train the person standing in front of me.

The basic questions I ask are:

• “How did you sleep last night?”

• “How is your body feeling today?”

• “How did the big project at work go?”

• “Have things settled down at home with your kids?”

• “How are things going with your parents?”

This check-in is vital for the trainer-client relationship and helps me make the best decisions about the session content and potential programming between sessions. I often reach out to clients between sessions when I know they are facing a difficult time, showing concern and reinforcing that I am part of their support network.

As trainers we cannot be everything for our clients. For myself and personal trainers working with this population, having a strong referral network is critical. We can assist with many aspects of wellness, but many things fall outside our scope of practice.

Where Trainers Like Myself Can Help:

• Guiding and supporting sleep hygiene

• Offering basic nutrition recommendations

• Programming stretching and mobility exercises

• Teaching stress management techniques

• Programming exercises for pelvic floor and core stability

• Programming exercises to support bone density and body composition

• Offering support and encouragement through active listening

When I am outside of my scope of practice, referrals to physical therapists, specialists, nutritionists, mental health professionals, and other wellness services are not just appropriate—they are essential. Most menopausal women already understand that a community and a strong treatment team are necessary, but they may lack the time or knowledge to access these services. I frequently refer clients to other professionals who, in turn, know they can refer clients to me.

I am proud to have completed this certification in my 50s, despite brain fog, the demands of running a business, managing teen appointments, and sometimes just wanting to do something more fun with my limited spare time! Throughout these two years, I extended to myself the same compassion I offer my menopausal clients—because we are all truly doing the best we can during this time in our lives.