In Part 2 of Menopause in the Light, Coach Alex examines one of the most powerful tools women have for navigating perimenopause and menopause: training.
There is no magical “menopause workout,” and the fundamental laws of physiology have not suddenly stopped working. Squats still work. Progressive overload still works. Cardiovascular exercise still matters. But as a woman moves through this season, her training priorities may need to change.The goal is not to punish your body, desperately fight aging, or force your body to look the way it did at 27.
The goal is capacity: the strength and endurance to work, serve, play, travel, love others, and say yes to whatever God places in front of you.In
This EpisodeCoach Alex discusses:
Why strength training should become a priority during perimenopause and menopause
The difference between merely exercising and creating a meaningful training stimulus
Why women are still allowed—and often need—to lift challenging weights
How progressive overload helps preserve muscle, strength, function, and independence
Why walking alone is not a complete bone-strengthening strategy
How resistance training and appropriate impact can help protect bone health
The importance of maintaining power, speed, balance, and the ability to react
Why cardiovascular exercise still matters during and after menopause
Whether women in menopause should perform high-intensity interval training
Why walking remains one of the most valuable forms of daily movement
How to distinguish laziness from genuine under-recovery
What a practical week of training might look like
How husbands and families can help women protect the time required to care for their bodies
Why small beginnings still matter when pain, fear, or years of inactivity make training feel overwhelming
The Fundamentals Remain, but the Priorities ChangeA strong menopause training plan should help a woman:
Build and preserve muscle
Load and protect her bones
Maintain cardiovascular capacity
Preserve power and balance
Move consistently throughout the day
Recover well enough to repeat the process
That may include two or three strength-training sessions each week, regular cardiovascular work, daily walking, appropriate intensity, bone-loading activity, and intentional recovery.The exact schedule will differ from woman to woman.
The principle matters more than the calendar: begin where you are, train intelligently, and gradually ask your body to become more capable.A Deeper Reason to TrainTraining through menopause is not about worshiping the body. It is about preparing it.Your children may still need you.
Your grandchildren may need you. Your husband, church, family, and community may need you. God may call you into work at 60 that you could not have imagined at 40.The goal is not simply to take up less space in the world. The goal is to become strong enough to live out your calling.
As Proverbs 31 describes, a faithful woman “dresses herself with strength and makes her arms strong.” This is a picture of a woman prepared for her work—capable, strong, and ready.Every season of womanhood deserves intentional stewardship. Not only the easy seasons. Not only the young seasons.Get strong. Keep moving. Challenge your heart. Load your bones. Recover intelligently.
Your body adapts to what you ask of it—so make sure you ask something of it.
Continue Your Faithful Fitness JourneyGet the Faithful Fitness BookBegin building a biblical foundation for health, training, discipline, and stewardship with Coach Alex’s 40-day devotional.
Join the Faithful Fitness CorpsTrain inside an intentional Christian community with exercise resources, program-building tools, coaching, challenges, encouragement, accountability, and people committed to becoming stronger together.
Podden och tillhörande omslagsbild på den här sidan tillhör
Coach Alex VanHouten. Innehållet i podden är skapat av Coach Alex VanHouten och inte av,
eller tillsammans med, Poddtoppen.
