Fit By Strength Through Menopause
From Stuck to Strong
A practical starting point for women in perimenopause and menopause who are tired of being told to just do more cardio and eat less. No fads, no shame — just the training and nutrition basics that actually hold up.
- Why strength training matters more now than it ever has
- How to train around fatigue, joint aches and broken sleep
- Protein and recovery targets that are realistic for a busy life
- A simple first-four-weeks plan you can start this week
Written by Mark Saker
Personal trainer & menopause coach, Bexhill-on-Sea
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Four things nobody told you
Part One
What's actually changing
Oestrogen, muscle and bone — a plain-English look at what shifts during perimenopause and why the old approach stops working.
Part Two
Lift, don't shrink
Why resistance training beats endless cardio for body composition, bone density, mood and sleep — and how heavy is heavy enough.
Part Three
Eating to support it
Protein targets, fibre, and the small changes that make the biggest difference — without weighing every meal or cutting out food groups.
“I spent two years thinking I'd just have to put up with it. Six months of proper strength work later and I'm lifting more than I did in my thirties.”
— Client, Bexhill-on-Sea