Perimenopause and Menopause: What’s Changing in Your Body and How to Feel Strong Through It
- FittCoaching
- Nov 17
- 4 min read
Perimenopause and menopause can feel like someone quietly changed the settings on your body. Your sleep shifts, your energy fluctuates, your cravings feel different, and the things that “used to work” for fitness or weight loss suddenly don’t feel as effective.
You are not doing anything wrong. Your body is going through a real transition, and it deserves support, not pressure.
This is a straightforward look at what is happening inside your body and how the right mix of strength training and nutrition can help you feel steady, strong and capable again. This is also how our coaches at FittCoaching support women in this stage of life every day.
What Happens During Perimenopause and Menopause
Menopause is defined as twelve months without a menstrual cycle. Perimenopause is the transition leading up to it. The length of this transition is different for everyone, but most women feel physical and emotional changes during this time.
A few natural changes happen in the background:
Hormone fluctuations
Estrogen, progesterone and testosterone shift during this stage of life. These hormones play a role in sleep, recovery, temperature regulation, motivation, and how your body uses and stores energy. The ups and downs can affect:
how rested you feel
how your hunger cues work
where your body stores fat
your workout recovery
your mood or stress tolerance
These changes are normal. They are not a sign of failure or loss of control.
Age related muscle changes
Everyone, not just menopausal women, begins losing muscle as they age if they are not actively strength training. When muscle decreases, energy burn decreases. This is one reason midlife weight management feels different than it did at twenty five.
Shifts in sleep and stress
Many women notice lighter sleep, night waking or more stress reactivity. This can influence cravings, energy and consistency. These things make healthy habits feel harder, even when motivation is high.
None of this means your goals are out of reach. It simply means your body needs a slightly different strategy.
How FittCoaching Supports Women in Perimenopause and Menopause
Our approach is simple. We help you build muscle, support your nutrition and stay consistent in a way that works with your life, not against it.
Here is how we do that.
1. Strength Training That Protects Muscle and Builds It Back Up
Muscle becomes even more important during midlife. It helps with energy, balance, metabolism, confidence, bone health and long term independence. Strength training can improve how you feel almost immediately.
Your coach will create workouts that fit your current lifestyle and comfort level. You do not need intense routines or long hours at the gym. You need safe, progressive strength work that supports your joints and recovery. This is the foundation of feeling strong again.
2. Nutrition That Supports Satiety, Energy and Fat Loss
Midlife nutrition is not about restriction. It is about stability and support. Your body benefits from:
higher protein intake
meals that balance blood sugar
fiber for digestion and fullness
steady hydration
realistic portions that support your goals
Your coach will help you understand what kinds of meals keep you satisfied, help control cravings, support sleep and make fat loss more predictable if that is your goal. We do not cut out food groups or ask you to do diets that feel impossible to maintain. We focus on consistency and balance.
3. A Plan That Adjusts When Life Changes
This stage of life often overlaps with a lot of responsibilities. Many women are raising kids or teens, supporting aging parents, maintaining careers or managing households. That creates a real mental load.
We do not expect perfection. We expect life to happen. Your coach adjusts your plan so you do not have to start over every time things get busy. You get clear guidance, check ins and support that make the process feel manageable instead of overwhelming.
4. Support That Helps You Feel Understood, Not Judged
Perimenopause and menopause can come with emotional ups and downs. You might have days where motivation drops, or stress feels heavier. You also might have weeks where you feel amazing.
Your coach helps you navigate both. You get space to talk about what is happening, and you get practical adjustments that help you stay on track. This is not a one size fits all season, and we treat it with the care it deserves.
You Deserve to Feel Strong and Confident Through This Transition
Menopause is a natural part of life. Your goals do not disappear because your hormones or energy feel different. With the right training and nutrition, women in this stage often feel stronger and more capable than they have in years.
At FittCoaching, we help women build muscle, support their metabolism and feel good in their bodies again. You do not have to figure this out alone.
If you’re moving through this chapter and want a plan that actually fits your life, you can book a strategy session with us. It’s a simple conversation where we learn about your goals, what you’re struggling with and what kind of support would help you feel your best. You deserve to feel strong and steady, and we’re here to help you get there!
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