Menopause and Perimenopause Fitness

This page collects every Wits & Weights episode for women lifting through perimenopause, menopause, and the years after, grouped by topic with the newest first. You'll find weight gain and belly fat, HRT and testosterone, bone density, and how to train for each stage.

If you're not sure where to start, pick one of the five episodes below, then browse the topic that matches your question.

Start here

• Perimenopause Doesn't Cause Weight Gain (Your Metabolism Is Fine)

• Should Women Take Testosterone to Build Muscle in Menopause?

• Menopause Strength Training and the Bone Density Myth

• Creatine for Women in Menopause (Dosage, Bone, and Brain Research)

• Stop Blaming Menopause for Muscle Loss (Here's What's Really Happening)

Pregnancy, Postpartum, and Your Cycle

• Breastfeeding and Body Composition (Nursing, Lifting, and Fat Loss)

• Lose Weight Through PMS, Your Cycle, and Even Perimenopause

• Why Women in Their 30s Should Learn About Menopause (Zora Benhamou)

• Does Cycle Syncing Your Workouts & Nutrition Actually Work? (Jillian Greaves)

• The Truth About Post-Partum Recovery and Empowering Women After Childbirth with Peter Lap

HRT, Testosterone, and Hormones

• Q&A - HRT Weight Gain, Deadlift Injuries, Recomp When Lean, Getting Mom to Lift

• Should Women Take Testosterone to Build Muscle in Menopause?

• Does HRT Cause Weight Gain or Help Fat Loss After 40? (Dr. Maria Sophocles)

• The Metabolic Storm of Menopause and HRT Timing for Fat Loss & Muscle (Karen Martel)

• Lifting Weights vs. Hormone Replacement Therapy (HRT) for Fat Loss Over 40

• Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-Semple

• The Truth About Testosterone for Women's Health with Karen Martel

• Hormones and Weight Loss During Perimenopause with Karen Martel

Menopause, Weight, and Belly Fat

• Carb Cycling, Workout Carb Timing, and the Menopause Carb Myth

• Creatine for Women in Menopause (Dosage, Bone, and Brain Research)

• Perimenopause Doesn't Cause Weight Gain (Your Metabolism Is Fine)

• Menopause Strength Training and the Bone Density Myth

• The 20-Minute Fix for Menopause Belly Fat

• Stop Blaming Menopause for Muscle Loss (Here's What's Really Happening)

• Q&A - Women Over 50 Strength Training and Fat Loss (Pam Sherman)

• 5 Ways to Reverse Menopause Belly Fat (New Science)

• 5 Steps to Overcome Menopause Weight Loss Resistance

• Why Perimenopause Fat Loss Feels Harder After 40 (Brooke Davis)

• How She Lost 100 Pounds in Perimenopause and is Building Muscle Over 40

• Why Women Over 50 NEED To Lift Heavy Weights in Menopause

• Why Women Get Bigger, Leaner, and Sexier But Not "Bulky" From Lifting Heavy Weights

• Q&A w/Jeff Hoehn - Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep

• 5 Fat Loss Mistakes Women Need to Avoid (What To Do Instead)

• Menopause and Weight Gain, Brain and Heart Health, and Empowering Women with Alison Bladh

Strength Training for Women

• 5 Ways Intermittent Fasting Backfires for Women Over 40

• The Lost Legacy of Women's Strength (Anne Marie Chaker)

• Why Women Over 40 Don't NEED to Lift Heavy to Fight Osteosarcopenia (Megan Dahlman)

• How Women Can Build More Muscle and Gym Confidence (Holly Baxter)

• Why Women NEED to Bulk for Long-Term Strength and Longevity (Niki Sims)

• Surprising Advice Women Over 50 NEED for Strength, Health, & Longevity with Pam Sherman

• Strength, Power, and Vitality for Women at Any Age with Cheryl Ilov

• Energy, Workout Nutrition, and Performance-Based Strength for Women Over 40 with Steph Gaudreau

• Q&A - Strength for Women 40+, Safe Lifting, 3 vs. 4 Day Splits, Workout Nutrition

Put it into practice

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