At Zenith Human Performance, continuing education is a core part of how we improve the care we provide to our clients. Recently, our team took part in an in house professional development session focused on menopause, women’s health, and the role of strength training during midlife.
The session was led by Jess Teasdale, who delivered an excellent and highly practical presentation on the physiology of menopause, the symptoms many women experience, and how evidence based training can support health during this transition.
The goal was simple. Improve our understanding so we can better support the many women we work with who are navigating perimenopause, menopause, and post menopause.
What Is Menopause?
Menopause is defined as the permanent cessation of menstruation, confirmed after 12 consecutive months without a menstrual period when no other medical cause is present.
For most women this occurs between ages 45 and 55 and is driven primarily by declining ovarian function and falling hormone levels, particularly estrogen.
However, menopause itself is only one moment in a longer biological transition.
Women typically move through several stages:
Premenopause
The reproductive years when hormone cycles are relatively stable.
Perimenopause
A transitional phase that can last four to ten years, where hormone levels fluctuate significantly and symptoms often begin.
Menopause
The point when a woman has gone twelve months without a period.
Post menopause
The years after menopause when hormone levels stabilize at lower levels.
Understanding these stages helps explain why many women begin experiencing changes long before menopause itself.
Common Symptoms of Menopause
Every woman’s experience with menopause is different. Some experience very few symptoms, while others notice significant changes.
Some of the most commonly reported symptoms include:
- Hot flashes
- Night sweats
- Sleep disruption
- Mood changes
- Brain fog
- Vaginal dryness
- Urinary incontinence
- Irregular menstrual cycles
One important point from the research is that hormones fluctuate significantly during perimenopause, which is why symptoms can appear inconsistent and unpredictable.
Education and awareness are key so women understand these changes are normal and manageable.
Why Menopause Matters for Health and Fitness
One of the most valuable parts of Jess’s presentation was highlighting how menopause can affect long term health and physical performance.
As estrogen levels decline, women may experience changes such as:
- Increased visceral fat accumulation
- Reduced muscle mass and strength
- Decreased bone density
- Increased cardiovascular risk
- Greater likelihood of osteoporosis
- Increased risk of depression and anxiety
Bone health is particularly important. Research shows women can lose five to ten percent of bone density in the first five years after menopause, which increases the risk of fractures later in life.
These changes highlight why exercise and strength training become even more important during midlife.
Why Strength Training Is So Important During Menopause
One of the clearest messages from the research is that strength training is one of the most effective tools for supporting women through menopause.
A systematic review examining the effects of resistance training in menopausal women found several meaningful improvements including:
- Increased lean muscle mass
- Increased leg strength
- Improved bone mineral density in the spine and hip
- Improved pelvic floor strength
- Reduced hot flashes
- Improved power and physical performance
In most studies, women performed full body resistance training two to three times per week for at least twelve weeks.
Strength training helps counter many of the physiological changes that occur during menopause by:
- Preserving muscle mass
- Supporting bone density
- Improving metabolic health
- Enhancing confidence and body image
- Reducing injury risk
This is why properly structured resistance training becomes a cornerstone of long term health for women entering midlife.
The Role of Hormone Replacement Therapy (HRT)
Jess also covered the role of Hormone Replacement Therapy (HRT).
HRT is typically prescribed for two main reasons:
- Relief of menopausal symptoms
- Prevention or treatment of osteoporosis
For some women, HRT can significantly improve symptoms such as hot flashes, sleep disruption, and mood changes.
However, HRT is not appropriate for everyone and comes with potential risks. Decisions around hormone therapy should always be made in consultation with a physician who understands a patient’s full medical history.
The important takeaway is that HRT is one potential tool, but lifestyle strategies such as training, sleep, and nutrition remain foundational.
Supporting Women Through Menopause
One of the biggest takeaways from this professional development session was the importance of education and individualized support.
Menopause is something every woman will experience, yet many still feel unprepared or unsupported when it arrives.
By improving our knowledge as coaches and clinicians, we can better help women:
Navigate this stage of life with more clarity and control
Stay strong and active
Maintain muscle and bone health
Improve confidence and energy
A Big Thank You to Jess Teasdale
We want to thank Jess Teasdale (https://zenithyyc.com/about-us/jess-teasdale/) for leading such a thoughtful and well researched professional development session for the Zenith team.
Her work helps ensure the coaching and care we provide continues to evolve with the science and the real needs of our clients.
At Zenith Human Performance, our goal is not just to help people train harder. It is to help them move better, feel stronger, and stay healthy at every stage of life.
And that includes supporting women through menopause with knowledge, empathy, and evidence based training.
Interested to learn more? Contact Zenith today.
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