Hormones, Hot Flushes & Heart Health: What You Need to Know About Fitness during Menopause

Menopause is something every woman experiences, but very few of us are truly taught about.

For most, it starts gradually, a few changes in mood, sleep, or recovery that don’t make much sense at first. Then the penny drops... your hormones are shifting.

But this stage of life doesn’t have to feel confusing or out of control.

With the right approach to training, nutrition and recovery, you can move through menopause feeling strong, confident, and in tune with your body.

At TNA, we work with women every day who are navigating this transition, and thriving through it. This blog cuts through the noise to help you understand what’s happening and how to train smarter for your body, health and hormones.

So what is really going on?

During perimenopause and menopause, your oestrogen and progesterone levels fluctuate, before gradually declining. These hormonal shifts can affect everything from mood and sleep to recovery after exercise, which is why what used to work for you might suddenly feel harder. You might notice changes in body composition, slight drops in muscle tone, more fatigue, or brain fog that makes focusing tougher. Sleep can also become unpredictable, and energy levels can dip.

All of this is completely normal. We’ve worked with hundreds of women through every stage of menopause, and what we’ve seen time and time again is that the right approach to training can make all the difference.

So, how exactly does exercise help your body through this phase?

💥 Hot Flushes

Regular exercise helps regulate your body’s temperature control system over time. It improves blood flow, reduces inflammation, and supports hormone balance, all of which help reduce the intensity and frequency of hot flushes.

😴 Poor Sleep

Exercise promotes deeper, more restorative sleep. It also helps to stabilise your circadian rhythm, especially when paired with morning movement or natural light exposure.

😤 Mood Swings & Anxiety

Movement triggers the release of endorphins, dopamine and serotonin (your “feel-good” brain chemicals). It also reduces cortisol (your stress hormone), meaning regular workouts can literally buffer your mood against hormonal fluctuations.

🧠 Brain Fog & Focus

Strength training, in particular, has been shown to boost brain function, memory and concentration, partly due to improved blood flow, and partly thanks to its impact on neuroplasticity (the brain’s ability to adapt).

⚖️ Weight Gain

Muscle mass naturally declines with age and hormonal changes, but resistance training preserves lean muscle, boosts metabolism, and helps your body use energy more efficiently.

🫀 Heart health

Resistance training strengthens the heart and muscles,

Cardio improves blood pressure, cholesterol and insulin sensitivity.

Daily movement supports circulation, reduces stress, and keeps your body feeling energised.

So... What’s the Best Way to Train During Menopause?

The old “eat less, do more cardio” advice? Completely counterproductive.

At TNA, here’s how we help you train smarter, not harder, building strength, supporting hormones and giving your body what it actually needs during this stage of life.

✅ Strength Training That’s Joint-Friendly and Purpose-Driven

We focus on building lean muscle, improving bone density, and protecting your joints. No endless burpees or punishing bootcamps, just smart, progressive programming that respects your body.

✅ Cardio for Heart Health, Not Exhaustion

Rather than endless high-intensity sessions, we focus on structured conditioning that improves your heart health and energy without draining your adrenals.

✅ Mobility & Recovery Built Into Every Session

Every session prioritises movement quality and recovery. You’ll leave feeling better, not broken. That includes warm-ups, cooldowns, and practical guidance on sleep and stress.

✅ Nutrition & Accountability That Supports Hormones

We help you nail your protein intake, balance your blood sugar, and stop the "starve-binge-repeat" cycle that many women fall into. Our coaching team supports you with structure and real world solutions. No fads, no guilt, just balance that lasts.

The bottom line 💛

Menopause is often the moment women realise it’s time to start looking after themselves, and for many, it’s where their fitness journey begins.

At TNA, we help women over 30 train smarter, eat better, and feel their absolute best without the guesswork. Every phase of life deserves a different kind of support, and that’s exactly what we’re here to provide.

So whether you’re just starting out or looking to rediscover your strength, we’re with you every step of the way. Join our 6 week program today.