Whilst the term 'middle-age' can carry a lot of negative connotations with it, for many people this stage of life also marks the start of some of their most important professional years - they have made their way to the peak of their careers, finally finding themselves as leaders in their fields, and may even be in a position of more financial freedom.

Unfortunately for many, this ALSO coincides with the onset of menopause - the stage of life where women's menstrual cycles come to an end, which is often accompanied by a laundry list of hormonal and physical changes to contend with (we've spoken about this at length in some of our previous newsletters and web articles, if you want to know more).

Professionally, this can be more than an inconvenience - but there are tools that can make this stage of life far more bearable for the working woman!

The Impact of Menopause on Working Women

As women approach their 40s and 50s, many begin to experience the physical and emotional changes that accompany menopause. While the transition itself is a natural and inevitable part of ageing, the symptoms can have a significant impact on various aspects of life, including work.

Hot flashes, fatigue, sleep disturbances, mood swings, and a decline in cognitive function are just a few of the challenges many women face during this time.

For those still navigating careers, menopause can feel like a double burden — trying to manage demanding job responsibilities while coping with disruptive symptoms.

However, recent research suggests that physical activity, particularly strength training, can be a powerful tool in mitigating many of these symptoms, improving quality of life, and enhancing work performance during this stage of life.

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The Effects on Career and Productivity

The average age of menopause is 51, however, peri-menopause — the period leading up to menopause — can begin as early as the mid-40s, often leading to symptoms that can last for years. The transition typically culminates 12 months after a woman’s last period, but the effects can continue long after.

For many women, the symptoms of menopause interfere with both their personal and professional live.
Some of the most reported challenges are:

• Hot Flashes and Night Sweats:
  Hot flashes are one of the most commonly reported symptoms, affecting about 75% of women during menopause. These sudden waves of heat can be particularly disruptive in a work environment, causing discomfort, embarrassment, and distraction.
• Fatigue:
  Many women experience overwhelming tiredness during menopause, with sleep disturbances contributing significantly to daytime fatigue. The National Institute of Ageing reports that about 60% of women going through menopause report trouble sleeping, which can lead to reduced productivity and focus at work.
• Mood Swings and Anxiety:
  Hormonal fluctuations can lead to irritability, mood swings, and even anxiety and depression. For women in the workplace, this can affect their ability to handle stress, manage relationships, and maintain performance under pressure.
• Cognitive Changes:
  “Brain fog” is a commonly reported symptom during menopause, which can manifest as memory lapses, difficulty concentrating, and trouble staying on task. Cognitive decline during menopause can be especially challenging for women in high-stress or fast-paced work environments.

While many of these symptoms can be managed through hormone replacement therapy (HRT) or other medical interventions, exercise — especially strength training — has proven to be one of the most effective ways to mitigate their impact.

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Strength Training: A Powerful Tool for Menopause Relief

Exercise has long been praised for its numerous health benefits, but emerging research highlights the particularly positive role strength training can play in alleviating menopausal symptoms.

Strength training involves activities that improve muscle strength and endurance, such as weightlifting, resistance exercises, or bodyweight exercises.

Here’s how regular strength training can help women navigate the challenges of menopause:

1. Hormonal Balance and Mood Regulation

Strength training can have a direct impact on hormone regulation, which is crucial during menopause. Resistance training stimulates the release of endorphins, the body’s natural “feel-good” hormones. This can improve mood and reduce feelings of anxiety and depression, which are often heightened during menopause.

A study published in JAMA Internal Medicine found that women who participated in strength training exercises experienced a significant reduction in symptoms of depression and anxiety compared to those who did not engage in regular physical activity.

Furthermore, strength training can help stabilise cortisol levels, the hormone responsible for stress, which may help women manage work-related stress more effectively.

2. Improved Sleep

Exercise is one of the most effective ways to combat sleep disturbances, a problem for many menopausal women. Strength training can promote better sleep by reducing the frequency and intensity of hot flashes and night sweats.

Studies have shown that women who engage in regular physical activity report better quality sleep and fewer sleep disturbances. One randomised controlled trial published in Sleep Health found that postmenopausal women who participated in strength training three times a week experienced a 60% improvement in sleep quality.

Improved sleep translates into better daytime alertness, cognitive function, and overall productivity at work.

3. Increased Energy and Reduced Fatigue

As menopausal symptoms like fatigue and tiredness can be particularly overwhelming, strength training offers a sustainable way to boost energy levels. Research has shown that regular strength training increases overall stamina and reduces feelings of fatigue, which can be invaluable for maintaining productivity at work.

According to a study in The Journal of Strength and Conditioning Research, women who engaged in resistance training reported improved energy levels and reduced fatigue compared to those who led a sedentary lifestyle.

4. Muscle Mass Preservation and Bone Health

One of the more concerning long-term effects of menopause is the loss of muscle mass and bone density due to decreased oestrogen levels. This can lead to an increased risk of osteoporosis and fractures.

Strength training helps to preserve and even build muscle mass, counteracting the natural decline that occurs with age. Strength training also stimulates bone growth and helps prevent bone loss.

The National Osteoporosis Foundation notes that weight-bearing exercises, including strength training, are crucial for maintaining bone density and preventing osteoporosis-related fractures, which are more common post-menopause.

(You can also check out our previous deep-dives into the impacts of strength training on osteoporosis and sarcopenia for more details)

5. Cognitive Benefits

The cognitive changes many women experience during menopause can be particularly disruptive in the workplace, where focus and mental clarity are essential. Strength training has been shown to have a positive impact on brain health, tackling some of the frustrating symptoms of menopause like memory loss and brain fog.

According to research published in Frontiers in Ageing Neuroscience, resistance training can help improve memory, increase mental sharpness, and protect against cognitive decline. This can make it easier for women to stay on top of tasks, manage stress, and perform well at work.

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How to Get Started with Strength Training

For women new to strength training, it’s important to start slow and gradually increase intensity to build confidence and avoid injury. Here are a few tips for getting started:

• Consult a professional: Consider working with a certified personal trainer, especially if you have any underlying health concerns or haven’t exercised in a while. A trainer can design a program tailored to your needs and goals.
• Focus on compound exercises: Compound exercises, like squats, deadlifts, and lunges, work multiple muscle groups at once, maximising the benefits of your workout in a shorter amount of time.
• Work on gradual load increase: Begin with lighter weights or bodyweight exercises and gradually increase the load as your strength improves to build confidence and maximise your outcomes.
• Consistency is key: Aim to strength train at least 2-3 times per week for the best results.

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Conclusion

Menopause can pose significant challenges, particularly for women juggling the demands of work and personal life. While menopause is a natural phase, it doesn’t have to derail your professional and personal well-being.

Strength training is a powerful, research-backed tool that can alleviate many of the most common symptoms of menopause, from hot flashes and fatigue to cognitive decline and mood swings.

By incorporating strength training into your routine, you can help minimise these symptoms, improve your overall health, and continue to perform at your best—at work and beyond.

If you would like some guidance from our expert team in your journey with menopause, or just to take action for your health and longevity, you can book a complimentary call with one of our team below!

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