5 Ways Menopause Affects Your Recovery — and What to Do About It
Let’s be honest: recovering from a workout in your 40s and beyond doesn’t feel quite the same as it did in your 20s. You might feel a bit sorer. A bit flatter. Or like it takes forever to bounce back. It’s not in your head — menopause really does change how your body recovers.
But it’s not all doom and gloom. When you understand what’s going on, you can tweak your approach and get better results (without needing to train like a 25-year-old bro with a shaker bottle collection).
I’ve got women going through menopause who are in the best shape of their lives — not because they push harder, but because they train smarter. And you can too.
Here are five ways menopause affects your recovery — and what to do about it:
1. Hormonal Shifts Can Slow Down Muscle Repair
Oestrogen plays a role in muscle recovery and inflammation control. When levels start dropping during perimenopause and menopause, you might notice more DOMS (delayed onset muscle soreness), and that “bouncy” post-training feeling might disappear.
👉 What to do: Prioritise protein (especially post-workout), strength train consistently (not excessively), and make sure your workouts are supporting recovery — not smashing you into the ground.
2. You Might Not Sleep as Well
Thanks to night sweats, anxiety, or just your brain deciding to solve the world’s problems at 2am, sleep often takes a hit during menopause. And since recovery happens while you’re sleeping, poor sleep = slower repair.
👉 What to do: Protect your bedtime like it's sacred. Think cooler rooms, less late-night scrolling, consistent routines, magnesium if needed — and don’t feel guilty for needing more rest.
3. Cortisol Gets a Little Spicy
Menopause can throw your stress hormones out of whack. High cortisol can interfere with muscle repair, fat loss, sleep, and leave you feeling wired and tired.
👉 What to do: Don’t underestimate the power of rest days, walks in nature, or even deep breathing. Managing your overall stress load helps your body recover — and keeps training sustainable.
4. Inflammation Might Stick Around Longer
With lower oestrogen, your body can become more sensitive to inflammation. This means you might feel puffier, achier, or take longer to bounce back after intense sessions.
👉 What to do: Eat anti-inflammatory foods (think: colourful veg, omega-3s, good fats), stay hydrated, and avoid smashing yourself in the gym day after day. Recovery is training.
5. Muscle Building Takes More Effort
Menopause can accelerate muscle loss (thanks, sarcopenia). That means your usual efforts might not give you the same results, and your recovery needs to factor in the extra muscle-building workload.
👉 What to do: Focus on progressive strength training, keep your protein high, and don’t skip the boring stuff — mobility, warm-ups, cool-downs. It all adds up.
Final Thoughts
Menopause doesn’t mean giving up on progress. It just means getting smarter with your training and recovery. Rest is no longer optional — it’s essential. You don’t have to push harder to see results, but you do have to be more intentional.
I’ve seen it firsthand: women who thought their best years were behind them are now getting stronger, feeling better, and thriving through menopause.
