Strength in Transition: Training for Women in Perimenopause and Menopause
The menopausal transition is a critical life stage for women. Many women experience reduced quality of life and increased risk of chronic conditions like heart disease, diabetes and osteoporosis. 1 Women now experience almost one-third of their lifetime in and post-menopause, understanding and managing the associated health risks is crucial for women's health and well-being.
Stigma around aging and menopause, significantly influence both the open discussion of this experience and the availability of necessary support. Limited awareness and a lack of access to menopause-related information and services continue to be a major challenge for women. A 2023 report found that over 70% of Australian women interviewed aged 45 and over lack awareness and preparedness for menopause. 2
In the active health and exercise industry, professionals like you are often the first port of call in identifying potential health risks through pre-screening and client inductions. Therefore, engaging in professional development focused on menopause and perimenopause is crucial. Although traditional fitness qualifications cover exercise in different life stages, most qualifications do not dig deeper into menopause, highlighting the importance of specialised professional development. By equipping themselves with the necessary knowledge, exercise and active health professionals can empower their clients to maintain an active and fulfilling lifestyle during this transition.
What You Need to Know About Perimenopause and Menopause
Perimenopause and menopause are natural stages in a woman's life marked by significant hormonal changes, particularly the decline in estrogen levels. Menopause is officially diagnosed when a woman has not had a menstrual period for 12 consecutive months and typically occurs around the average age of 51. Hormonal fluctuations during this transition can impact physical performance and fitness levels, with most women experiencing symptoms for 5 to 10 years. Common symptoms include hot flushes, night sweats, fatigue, pain in joints, anxiety, mood changes, sleep disturbances, dry vagina, and alterations in menstrual cycles. 3
In Australia, it’s estimated that 23% of women aged 50 and over have osteoporosis, underscoring the importance of proactive health measures. Regular weight-bearing and resistance exercises such as stair walking and lifting weights, are crucial in mitigating this risk, as they help maintain bone density and reduce the likelihood of falls, which are a significant contributor to osteoporotic fractures. 4
Mental health concerns, such as depression and anxiety, often escalate during menopause due to hormonal fluctuations and the associated physical and emotional changes. These factors can contribute to a notable burden on overall health. 5 Engaging in regular physical activity, especially in group settings that foster social connections, such as group fitness classes or Pilates, can greatly enhance mental well-being and provide a valuable intervention for women navigating these challenges. 6
Five Key Tips for Training Women in Perimenopause and Menopause
Active health and exercise professionals have a unique opportunity to support clients during the menopause transition. Mish Wright, Head of Education at Women's Fitness Education and 2023 AUSactive Educator of the Year, offers valuable recommendations to consider when developing programs for women in perimenopause and menopause:
- Importance of Prevention: Thinking about prevention is crucial for women in their 30s and 40s. Engaging in resistance training during this period builds and maintains bone density and muscle mass, which is essential for a healthy transition into menopause.
- Considering Pelvic Floor Function: Women who have had no issues during pregnancy or postpartum may still experience pelvic floor problems during perimenopause. Changes in the body during this time can make pelvic floor dysfunction more prominent.
- Recovery is Crucial: The most effective workout program can fall short if you haven't factored in recovery. As estrogen levels decline, clients may find themselves sore after workouts that previously felt manageable. Highlighting recovery strategies is essential to maximise results and promote overall well-being.
- Continuing Education: While lived experience is valuable, it’s not sufficient to effectively support your clients through this stage. Engaging in ongoing education allows you to gain a deeper understanding of broader experience and the latest research. This knowledge will empower you to provide more informed guidance, addressing your client’s needs with empathy and evidence-based practices.
- Referral: Collaborating with a medical professional who specialises in menopause and an allied health team, including a pelvic health physiotherapist, can greatly enhance the support you provide to your clients. By referring clients to these experts, you ensure they receive comprehensive care that considers all aspects of their health, facilitating a holistic approach to managing symptoms and improving overall well-being.
Final Thoughts
Mish believes that you don't have to be an expert to be empathetic when working with clients in this stage of life. Engaging in ongoing education is essential for providing the support and understanding that your clients need during this pivotal stage of life.
To learn more from Mish about training women during perimenopause and menopause, don’t miss our new iLearn webinar launching this Friday for World Menopause Day.
Not everyone who experiences menopause identifies as a woman. While the term woman is used throughout this article, it is important to include and respect individuals who do not identify as women experiencing menopause.
AUSactive members can access a range of high-quality professional development in women’s health by visiting the Continuing Education Directory.
If you are looking for qualified and registered exercise, fitness or active health professional who can help you with your fitness journey throughout stages of menopause, visit the Australian Register of Active Health Professionals and find a registered professional near you.
Authors Michelle Healey & Lucas Dickson (Industry Standards and Development team, AUSactive)
Recognition AUSactive would like to thank Mish Wright for her expert contribution to this article.
About Mish
Mish Wright is a multi-award-winning educator and Head of Education at Women's Fitness Education. She is a passionate advocate for change in the fitness industry, particularly around women's health. Mish was recognized as AUSactive Educator of the Year in both 2021 and 2024, and Educator of the Year for New Zealand in 2023. Mish also received the 2024 FUEL Woman of the Year award for her advocacy. Her women’s health courses for fitness professionals are sold in five countries and have reached thousands of participants worldwide.
https://womensfitnesseducation.com.au/personal-trainer-courses
About AUSactive
AUSactive is a not-for-profit industry association and is Australia’s peak body for the exercise and active health sector, and our goal is to activate Australians to move more. AUSactive represents individuals and businesses across modalities ranging from gym classes to yoga, Pilates, aqua and functional fitness.
AUSactive provides industry leading active health, exercise and fitness registration for a broad range of movement and fitness modalities.
References
- 1. Davis, S & Magraith (2023). Advancing menopause care in Australia. Medical Journal of Australia. https://www.mja.com.au/system/files/issues/218_11/mja251981.pdf
- 2. HCF Australia (2023). Menopause Matters. A report into the impacts of menopause and perimenopause on Australians. https://www.hcf.com.au/pdf/general/2023/HCF_REPORT_MANAGING_MENOPAUSE.pdf
- 3. Australasian Menopause Society (2024). Menopause what are the symptoms? https://www.menopause.org.au/health-info/fact-sheets/menopause-what-are-the-symptoms
4. Australian Institute of Health and Welfare (2024). Osteoporosis and minimal trauma fractures. https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis
- 5. Alblooshi S, Taylor M, Gill N. (2023). Does menopause elevate the risk for developing depression and anxiety? Results from a systematic review. Australas https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10088347/
6. M. Hybholt. (2022) Psychological and social health outcomes of physical activity around menopause: A scoping review of research. Maturitas. https://www.sciencedirect.com/science/article/pii/S0378512222001669
