Feeling fitter and stronger in menopause isn’t just possible, it’s exactly what your body needs to thrive during this stage of life. If you feel like you’re doing everything “right” but nothing is working, you’re not alone.
For many menopausal women, traditional methods of weight loss and exercise no longer bring results. The good news? There’s a smarter, science-backed way to feel good in your body again.
At Trinity, we speak to hundreds of women in their 40s, 50s and 60s who are putting in loads of effort but seeing no changes. They’re trying to juggle a busy job, family life, and everything else, leaving barely any time for the gym, let alone long workout routines.
Many tell us they’ve tried cutting calories, daily cardio, slimming groups or even weight loss jabs, hoping for a quick fix… but they just end up feeling more tired and frustrated.
If that sounds familiar, this article is for you. We’re going to break down exactly why the old approach doesn’t work anymore, and what does work if you want to start feeling fitter, stronger and more confident, without spending hours in the gym or giving up the foods you love.
Why Exercise Can Be a Challenge During Menopause
Let’s be honest, exercise during menopause feels harder. Your joints ache, your energy dips, and what once felt easy now feels impossible. You may also be experiencing mood swings, menopause symptoms like poor sleep, and more stubborn fat around your midsection.
This is because your body is more sensitive to stress. So when you throw yourself into intensity interval training or hours of cardio, your cortisol levels spike. High cortisol leads to fat storage (especially around the belly), slows recovery, and increases cravings.
So instead of pushing harder, you need to train smarter. Enter LIST: Low Impact Strength Training.
The Secret To Feeling Fitter and Stronger in Menopause
1. Start Strength training
If you want to feel fitter and stronger in menopause, strength training is non-negotiable. As oestrogen levels drop, women naturally lose lean muscle and bone mineral density, which slows metabolism and increases the risk of weight gain and heart disease.
But resistance training helps reverse this. It boosts muscle mass, improves body composition, and supports bone density, making it essential for postmenopausal women.
Not only that, it keeps your bones strong, helps prevent injury, and increases strength for everyday life. We all want to be able to lift our grandchildren, carry shopping, or go on active holidays without worrying if we can keep up.
And no, you don’t have to spend hours in the gym. Low-impact workouts using bodyweight or resistance bands can be just as effective, especially when done consistently.
In fact, a randomized controlled trial showed that menopausal women engaging in regular resistance training saw improvements in both mineral density and fat loss.
“The first challenge was getting over my mindset that, having played sport all my life, there was something else I could do that would have different results. however, the weekly videos were really helpful in explaining the science behind the programme, how it works and why certain approaches to exercise and diet are less effective post-40 due to hormonal changes. I am not sure there are words to describe the transformation I have been through. I am 13.1 kgs (2 stone) lighter. but the consequent mental transformation has been even better. My self-confidence has soared.”
– Rachel Crooks (46), Trinity Client
2. The Two Key Areas: Exercise & Nutrition
If you want to finally lose body weight and feel stronger, you need to focus on two things: exercise that supports your changing body and nutrition that fuels you without causing hormonal chaos.
Exercise in menopause should be focused on building muscle, protecting your bone health, and avoiding burnout. A mix of strength training and gentle movement does this brilliantly. Forget punishing routines, this is about building a body that feels capable and resilient.
And when it comes to eating, it’s not about starving or cutting out all carbs. It’s about learning what your body needs to stay full, feel energised and lose fat sustainably.
3. Managing Stress (Cortisol) for Weight Loss in Menopause
High cortisol makes it harder to lose weight, especially around your middle. When your body feels like it’s under constant attack, whether from extreme dieting or intense cardio, it holds onto fat.
This is why we focus on lowering stress through the right workouts, quality sleep, and balanced nutrition. This sets the stage for better fat loss, more energy, and improved mood.
4. Nutrition: Flexible Eating & The WADS Approach
You don’t have to give up everything you love to achieve weight loss. Instead, we teach a flexible approach that reduces the foods that most commonly affect mood, energy, and cravings: wheat, alcohol, dairy, and sugar.
These foods aren’t banned. They’re simply reduced in a way that still feels enjoyable and sustainable. That way, you can still have a glass of wine or your favourite dessert, without sabotaging your progress.
5. The Key: Eating the Right Amount
Many women unknowingly eat too little, thinking it will speed up weight loss. But this often has the opposite effect, raising cortisol and stalling fat loss.
Eating the right amount means fuelling your body with enough energy to build muscle and stay active, while still being in a slight calorie deficit that supports fat loss. We’ll help you find this balance.
“A year ago, I was at my heaviest—16 stone 13 pounds, with a BMI of over 40, placing me in the “severely morbidly obese” category. Exercise felt impossible, and I was losing mobility fast. I was in a dark place. In 18 months with TRINITY, I’ve lost 7 ½ stone and dropped from a size 20-22 to a size 8-10. I’ve learned how to eat mindfully, manage emotional eating, and enjoy exercise. Strength training, which was entirely new to me, has become something I genuinely love. TRINITY hasn’t just helped me lose weight; they’ve given me the tools and mindset to live a healthier, happier life.
– Lou Marsh (49), Trinity Client
6. How to Control Hunger & Stay Full
Protein and fibre are the key to keeping hunger at bay. Lean meats, tofu, Greek yogurt, and lots of colourful vegetables help you stay full and energised throughout the day.
Aiming for 80% whole, nutritious foods gives your body what it needs to thrive. The other 20% allows for treats and flexibility, so you can still enjoy meals out or snacks with your family without guilt.
7. No Need to Cook From Scratch Every Night
Perfection isn’t required. You don’t need to prep every meal or cook from scratch seven days a week. Flexible eating means finding shortcuts that work for your life—frozen veg, pre-cooked proteins, and quick go-to meals can save time and stress.
8. Consistency: The Secret to Success
Every woman has the ability to change her body composition, feel energised again, and enjoy life more fully. But consistency is what makes that possible.
Menopause can make staying on track feel harder, but the right support changes everything. With expert guidance and accountability, your results become not only possible, but inevitable.
Watch How Rachel Lost 50 lbs In Menopause:
How Trinity Can Help You Feel Fitter and Stronger in Menopause
At Trinity, we’ve helped over 7,000 women lose weight and feel incredible in their 40s, 50s and 60s. Our programme has a 97% success rate because we don’t rely on quick fixes or cookie-cutter plans.
We take a completely different approach. There are no banned foods, no extreme workouts, and no apps that drain your mental energy. Instead, we offer a full lifestyle reset—one that includes tailored exercise, smart nutrition, and compassionate coaching that’s built specifically for women in menopause.
Our expert coaches understand the hormonal and physical changes you’re going through, from mood swings to stubborn weight gain. We support you with a long-term strategy that works with your body, not against it.
Our coaching includes:
- Low-Impact Strength Training (LIST): 3 x 40-45 min sessions/week that tone, strengthen and protect your body without impact
- Step-Based Cardio: Gentle walking goals that support fat loss without exhaustion
- Hormone-Smart Nutrition: Simple, balanced plans that fuel your metabolism and work with your changing hormones
- Personalised Coaching: Weekly check-ins, tailored advice, and support from our expert team
- Mindset & Habit Support: Tools to build confidence, manage stress and stay on track
- Flexible Home Workouts: No gym needed, everything can be done from the comfort of your home
Ready to feel like yourself again?
