Strength Train or Rest? How to Listen to Your Body in Menopause

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If you’ve ever found yourself wondering, “Should I push through this workout… or should I rest?” — you’re not alone.

In midlife, that question carries more weight than it used to. What once felt like motivation can suddenly feel like pressure. What once felt empowering can start to feel confusing. And when hormone imbalance enters the picture, even your best efforts at menopause exercise or strength train routines can feel unpredictable.

I want to talk to you today—not as someone handing you a rigid plan—but as a coach who has been walking this road right alongside you. This isn’t a “do more” message. It’s a wisdom message. A discernment message. A listen-to-your-body message for the woman navigating menopause with faith, grit, and a whole lot of responsibility on her shoulders.

Because sometimes the bravest thing you can do in midlife… is pause.

When Menopause Changes the Rules of Exercise

There’s a moment most women don’t expect.

You’re still showing up. Still prioritizing protein. Still trying to move your body. Still committed to strength training because you know it matters for muscle, metabolism, and bone health. And yet—your body responds differently than it used to.

In menopause and perimenopause, estrogen drops. And estrogen isn’t just about reproduction—it’s protective. It supports joints, ligaments, muscles, and connective tissue. When estrogen declines, injury risk goes up. Recovery slows down. Inflammation lingers longer. And suddenly the workouts that once energized you can leave you sore, depleted, or injured.

This doesn’t mean strength train principles no longer apply.

It means they must be applied wisely.

Menopause exercise is not about pushing harder. It’s about learning when to press and when to pause.

My Body Forced Me to Listen (Even When I Didn’t Want To)

I want to share something personal—because I know many of you will recognize yourself in this story.

For nearly two years, I’ve been dealing with a glute, hamstring, and labral tear that started with a pickleball injury. And yes—midlife bodies are more vulnerable to these injuries because of hormone imbalance. But what made things worse wasn’t the injury itself.

It was my stubbornness.

I didn’t give myself enough time to heal. I kept coming back too soon. I told myself, “I’ll just modify.” I pushed when I should have paused. And eventually… my body turned up the volume.

That’s something I want you to hear clearly:
If you don’t listen to your body, it will get louder.

After imaging, treatment, and a PRP injection, I was told to rest. Truly rest. Eight weeks minimum. And instead of honoring that, I made a decision—one that felt harmless at the time—to go horseback riding.

What followed was an accident that set me back even further.

I share this not to scare you—but to free you. Because so many midlife women carry quiet shame when their body “fails.” This isn’t failure. This is feedback.

Strength Train or Rest? Asking the Right Question in Menopause

Here’s the reframe I want you to take with you:

The question is not “Should I work out or not?”
The question is “What is wise for my body in this season?”

There is always something you can do—but what that “something” looks like will change across seasons.

For some women, that means:

• Ten minutes instead of forty
• Upper body instead of full body
• Walking instead of lifting
• Mobility instead of intensity
• Rest now so strength can return later

And for some women, it truly is a season of restoration before more.

That doesn’t mean you’ve lost your discipline.
It means you’re practicing discernment.

How I’m Supporting My Body While Resting (Without Spiraling)

One of the biggest fears women have when they’re forced to slow down is this:
“I’m going to lose all my progress.”

That fear can trigger discouragement, emotional eating, or a full stop altogether. I had to actively manage my mindset around this—and here’s how I’m doing that.

What I Can Do Right Now

Instead of focusing on what’s off the table, I’m anchoring into what’s still available:

• Gentle walking in short intervals once swelling decreases
• Standing vibration plate work (no dynamic movement)
• Upper body strength training
• Prioritizing protein at every meal
• Extra amino acids to support healing
• Ice, red light therapy, and recovery practices
• Giving myself 8–12 weeks instead of rushing the process

That shift—from loss to stewardship—changes everything.

And friend, this matters deeply for belly fat and hormone balance. Chronic stress, frustration, and self-criticism elevate cortisol. Cortisol makes fat loss harder—especially in menopause.

Resting wisely is not quitting.
It’s regulating your nervous system so your body can heal.

Faith, Frustration, and Letting Go of Shame

I want to say something gently—but clearly.

There is room for grief in seasons like this.

I journaled. I cried. I got frustrated. I was mad at myself. I had moments of “Why did I do that?” And then I had to release it.

Scripture reminds us that wisdom is better than strength—and humility always precedes growth. Midlife is an invitation to trust God not just with our goals… but with our limits.

Gratitude became my turning point.

Thank You, Lord, that it wasn’t worse.
Thank You that healing is possible.
Thank You for support, provision, and time.

When we move into gratitude, our body follows.

What This Means for You and Your Menopause Journey

If you’re reading this and thinking, “I’m injured… exhausted… caregiving… overwhelmed… off-schedule…” I want you to hear this clearly:

You have not lost your power.

You are not behind.

And this season does not disqualify you from fat loss, strength, or health.

Menopause exercise isn’t about grinding—it’s about aligning. Strength train seasons will return. But only if you honor the restoration seasons first.

If you need help navigating this balance—knowing when to push, when to pause, and how to support hormones without overdoing it—that’s exactly what I walk women through inside my Midlife Fat Loss Formula and coaching programs.

You don’t have to figure this out alone.

Midlife strength is not proven by how hard you push—it’s revealed by how wisely you listen. In menopause, rest can be strategic, movement can be gentle, and progress can still happen even when your body asks for a pause. This season isn’t stopping you—it’s shaping you.