Personal trainer shares biggest exercise mistakes women make during menopause

A personal trainer has revealed the most common blunders women make when exercising during the menopause. Many women approaching this stage of life react to weight gain and dwindling energy levels by pushing themselves harder than ever in the gym.

However, according to personal trainer Kate Brennan, this approach can actually do more harm than good. As hormones begin to shift during perimenopause — the transitional period leading up to menopause — and menopause itself, Brennan explained that many of the fitness strategies that served women well in their 30s and 40s simply lose their effectiveness.

Kate Brennan, founder of Kate Brennan Coaching, said: “One of the biggest mistakes I see women make during perimenopause is believing they simply need to exercise harder. I hear the same thing all the time: ‘I’m doing more than ever, but I’m getting nowhere’.”

Numerous women respond by piling on extra cardio sessions, cutting back on food and attempting to torch as many calories as possible. Yet Brennan warned this frequently leaves them feeling utterly drained while still battling weight gain, particularly around the midsection.

She said: “The temptation is always to do more. But in my experience, this is often the moment women need to stop fighting their bodies and start working with them instead.”

One of the most significant changes she advocated was prioritising strength training above endless cardio sessions. Brennan continued: “Many women believe they need to run more or spend longer on the cross trainer to lose weight. In reality, I often see the biggest improvements when strength training becomes the backbone of their routine.”

She suggested targeting two to four strength sessions per week, incorporating bodyweight exercises or compound movements including squats, deadlifts, chest presses and overhead presses.

She went on: “Don’t think about how many calories you can burn. Instead, ask yourself how much muscle you can build. Muscle supports your metabolism, bone health, balance and overall strength as you get older.”

Another frequent error is overlooking the body’s requirement for rest.

Brennan continued: “Many women have spent years believing consistency means never missing a workout. But during menopause there are times when your body genuinely needs recovery rather than another high-intensity session.”

She urges women to evaluate how they feel following the initial few minutes of activity.

She explained: “If you feel better after five or ten minutes, carry on. If you’re still completely drained, change the plan. A walk, mobility session or rest day may be exactly what your body needs.”

Walking is another form of exercise Brennan considers vastly underappreciated. She explained: “Many women are already juggling careers, families, poor sleep and hormonal changes. Replacing one or two hard workouts each week with a brisk walk can improve recovery while keeping you active without placing additional stress on the body.”

She further urged women not to overlook power training, which plays a vital role in maintaining balance, reaction speed and muscle function as they get older.

Brennan said: “This doesn’t mean hours in the gym. A few minutes of movements like squat jumps, step-ups or short sprint intervals a couple of times a week can make a real difference.”

Ultimately, Brennan’s view is that the women who achieve the finest long-term outcomes are not necessarily those who push themselves the hardest in training.

She added: “Recovery isn’t the reward for exercise – it’s part of the programme. The women who get the best results stop trying to punish their bodies and start supporting them instead. Perimenopause doesn’t mean you need to do more. It simply asks you to do what your body needs most.”