Why strength training is your key now

Dear Power Woman,
The menopause brings with it many changes - hormonal, physical and mental. But here's the good news: you don't have to passively surrender to these changes. On the contrary: with targeted strength training, you can make a strong statement - for your well-being, your strength and your future.

1. what happens in the body?

As oestrogen and progesterone levels fall, the following processes in the body shift, among others:

• Muscle loss increases, which means that you lose muscle mass faster if you don't do anything about it.

• Bone density decreases, which increases the risk of osteoporosis - and this begins to increase around the menopause.

• The metabolism changes: fat is stored more easily, especially in the abdominal area, insulin sensitivity can decrease.

This means that if you don't take action now, these processes will happen faster than many people think. But: you have influence - and I'll show you how.

2. why strength training is so important now

Strength training is not "just" another sport - it is a central tool. What it brings:

• Muscle strength & everyday safety: Carrying shopping bags, bending down, climbing stairs - much easier with strong muscles.

• Bone health: Mechanical stimulation through vigorous exercise promotes bone formation and slows down bone loss.

• Metabolic activation: More muscle mass = more resting metabolic rate. Strength training helps to keep the metabolism in balance.

• Fall/injury prevention: Better muscles, balance and strength reduce the risk of limitations in old age.

3. how to build up your strength training smartly

Here comes your plan: clear, clear - individually adaptable, depending on your status. With your experience and goals (lean stomach, defined bottom), you are already well on your way - this topic is the ideal complement.

Recommendation:

• Start with 2 strength training sessions per week specifically for large muscle groups.

• If you want to go full throttle: 3 sessions per week with a clear increase will bring noticeable results.

• Technique execution before load: Clean movements are more fundamental than immediate high weight.

• Progressive load: Increase the weight, repetitions or variations as soon as you are confident.

• Pay attention to your body: sleep, stress, hormone status (e.g. because of your thyroid/Hashimoto's) - all of this influences your training results.

4. sample exercises - also ideal for at home

You know that equipment is not absolutely necessary. Body weight, band, dumbbell - that's often enough.
Here are my favorites:

• Squats - strengthens legs & bottom, stabilizes the torso.

• Glute bridges / hip lifts - targeted glutes & hamstrings, back-friendly.

• Rowing with a band or dumbbell - back & posture.

• Push exercises (e.g. push-ups or bench press with band/dumbbell) - chest, shoulders, triceps.

• Farmer's walk or carrying exercises - grip strength, core stability, suitability for everyday use.

5. nutrition & regeneration - your success booster

For your training to have a lasting effect, you need companions:

• Eat a protein-rich diet: For muscle building and maintenance, approx. 1.2 - 1.6 g protein per kg body weight per day - depending on the intensity. Store - Shape Up

• Take regeneration seriously: Quality of sleep, stress reduction, rest days - all of these things determine whether you get stronger or stagnate.

• Keep an eye on your hormone status: Your thyroid levels and possible signs of Hashimoto's: It makes sense to consult with a specialist so that your training has the best possible effect.

• Calorie balance & macros: As your metabolism changes, targeted calorie and macro planning can make sense - for example, during your lean build phases.

6. your mindset & empowerment

It is not an "emergency program", but a conscious decision: "I actively shape my body, my strength and my well-being." You are not a victim of hormonal changes, but a designer of your life.
If you have less energy, have trouble sleeping or feel less motivated, remember: every little session counts. Regularity wins over perfect training sessions.

Conclusion

For many women, the menopause is not an exclusion criterion for strength, definition and vitality - on the contrary: it is a new starting point. With targeted strength training, you can give your muscles, bones, metabolism and quality of life a boost right now.
If you like, we can work together to develop a weekly training and nutrition plan specifically for your current goals (lean stomach, plump bottom, hormone-friendly) - finely tuned to your brand, your coaching activities and your lifestyle. Are you in? 💪