By Bree Graham
For many women, turning 40 is a milestone, often filled with confidence, self-assurance, and a deeper sense of self. But it’s also the age when whispers of “the change” start becoming reality. Menopause, the natural end of a woman’s reproductive years, typically occurs between 45 and 55, but symptoms can begin years earlier during a phase known as perimenopause. While menopause is a biological certainty, its impact on health, wellness, fitness, and overall quality of life can be significant—and varies widely from woman to woman, but rest assured – We all feel it!
Hormones in Transition
The most typical quality of menopause is the gradual decline in oestrogen and progesterone, the two main ‘female’ hormones that regulate not just the menstrual cycle but a range of other functions. This hormonal shift can lead to hot flashes, night sweats, and sleep disturbances among others—all of which affect daily life and energy levels. But the changes run deeper.
Health & Wellness Concerns
Menopause brings increased risks for certain health issues. Bone density begins to decline, raising the risk of Osteoporosis, Cholesterol levels may rise, potentially impacting heart health and weight gain, especially around the abdomen, is common—even for women who haven’t changed their eating or exercise habits. These shifts can feel frustrating, but awareness is empowering. Regular screenings, a balanced diet rich in calcium and vitamin D, and support from Trainers and Medical Professionals can help manage these changes proactively.
Fitness: Adapting for Strength and Wellbeing
Many women over 40 notice a decline in muscle mass and metabolism. Workouts that once maintained their weight and strength may no longer be as effective due to the decline in hormones. This is the time to reassess your fitness routine. Strength training becomes essential—not just to maintain muscle but to support bone health. low-impact cardio and mobility-based workouts can also help manage weight, improve flexibility, and reduce stress.
Mood Matters
Mood swings, anxiety, and even depression can surface or intensify during menopause, sometimes catching women off guard. This emotional turbulence is often tied to fluctuating hormone levels, compounded by sleep disruptions and the life changes common at this age—career shifts, aging parents, or children leaving home etc. Talking openly about Mental Health, seeking support from professionals, and building a network of understanding friends can make a significant difference.
Redefining Quality of Life
Despite the challenges, menopause can also be a liberating time. Many women describe it as a turning point—a time to focus on themselves, their goals, and their well-being. With the right information, support, and self-care, menopause can be reframed not as an ending, but as a powerful new beginning. At Vision Personal Training, we see Menopause as exactly that and we are here to help you navigate the challenges and feel empowered throughout the journey! After all, ageing is inevitable—but how you navigate it is entirely your own choice
Feel StrongHER: The Fitness Program Every Woman Over 40 Needs Right Now
If you’re over 40 and feeling like your body is suddenly operating on a whole new setting, you’re not alone. We know this new chapter can feel like a minefield. But what if there was a way to feel strong, supported, and in control again?
Introducing strongHER—a brand-new program launched by Vision Personal Training specifically for women navigating perimenopause and menopause!
It’s not just another cookie-cutter workout plan with false promises. It’s a smart, science-backed approach to wellness that meets you where you are and helps you move forward with confidence.
This phase of life demands more than quick-fix solutions or one size fits all fitness classes. Hormonal changes affect everything—from how your body stores fat to how it builds muscle and even how you recover. strongHER is built with those exact needs in mind.
Strength-based training forms the foundation of our program, helping you protect lean muscle mass and support bone density—two key health concerns during menopause. This isn’t about lifting heavy for the sake of it; it’s about building lasting strength for life while also reducing the risk of health concerns such as Osteoporosis and High Cholesterol.
Tailored nutrition support ensures your eating habits are aligned with your body’s hormonal shifts and energy needs. You’ll learn how to fuel yourself to feel better, think clearer, and maintain a healthy weight, while still enjoying the menu.
Cardio that works with your body, not against it. Say goodbye to overtraining and burnout. Our approach helps you maintain fitness without draining your already taxed system and it’s built specifically for your body!
1:1 coaching with trainers who get it. Our team is specifically trained in menopause support, so you’re never alone or misunderstood. Whether you’re brand new to fitness or already active, you’ll have someone guiding you every step of the way.
So, if you’re feeling the shift—or just starting to—know that there is support with us here at Vision Personal Training. strongHER isn’t about fighting your changing body, it’s about working with it to become stronger, clearer, and more confident than ever. Menopause may change your body, but it doesn’t have to steal your strength or diminish your confidence!
It’s time to train smarter, not harder. It’s time to feel strongHER.
