27/07/2025
Menopause isn’t the end of strength or energy, it’s the perfect time to build it.
Women use to just "accept the changes" that come with perimenopause and menopause, but you absolutely can take control of your health, strength, and energy during this transition. Here’s why we focus on these 6 pillars at Base:
1. Strength Training
Studies show women can lose up to 8% of muscle per decade after 30, and this accelerates during menopause due to hormonal changes. Strength training not only prevents this loss but can increase muscle mass and bone density, reducing osteoporosis risk and keeping your metabolism strong.
2. Sprint & HIIT Training
Research links a high VO₂ max (your ability to use oxygen during exercise) with lower all-cause mortality. Even short HIIT sessions can improve VO₂ max, insulin sensitivity, and hormonal balance. Plus, our plyometric work (like jumps) adds impact — essential for maintaining bone density.
3. Nutrition & Protein
Protein supports muscle repair and helps maintain lean mass, which is critical for metabolism. Women in midlife benefit from 1.6–2g of protein per kg of body weight per day, plus balanced meals with whole carbs and healthy fats.
4. Fibre & Gut Health
A healthy gut microbiome helps regulate estrogen levels and supports digestion, mood, and immunity. Fibre (25-30g/day) feeds good bacteria and improves hormone clearance.
5. Carbohydrates
Carbs are your body’s main source of energy, especially around training. Whole carbs like oats, sweet potato, and quinoa replenish energy stores and support recovery.
6. Sleep & Recovery
Sleep is when your body resets hormones, repairs muscle, and balances cortisol. Magnesium, calming evening routines, and managing stress are as important as your workouts.
💡 Science-backed fact:
A 2020 review in Frontiers in Physiology found that combining resistance training with protein-rich diets and adequate recovery significantly improves muscle mass and function in women over 40 , reversing age-related decline.
