If you’re anything like me—smack in the middle of your Masters athlete era and navigating the hormonal rollercoaster of perimenopause—you’re not about to let that slow you down. But here’s the truth: what used to work in your 20s and early 30s? It’s probably not cutting it anymore.

After 15+ years in the personal training and CrossFit space, I’ve seen the patterns. The injuries. The burnout. And I’ve narrowed it down to three non-negotiables that every woman in this stage of life needs to prioritize to keep training hard without falling apart.

Let’s get into it.

1. Stability Rules All

Look—I get it. You want to move fast, lift heavy, and hit the sexy MetCon workouts. But if your body isn’t stable at its foundation, you’re building strength on sand. And eventually? It crumbles.

Here’s the unfiltered truth:

Most people are sitting all day with glutes that are MIA, jumping into training with poor mechanics, then blaming age when their back gives out. Spoiler alert—it’s not the number on your birth certificate. It’s your lack of activation and movement prep. 

Ask yourself:

• Do your glutes actually fire, or is your back doing the heavy lifting?

• Are you actively training your imbalances side to side?

• Do you prioritize form—really drill it—until it’s second nature?

• Are you incorporating focused accessory work to target weak spots (like glutes, rhomboids, and lower traps if you sit at a desk)?

Foundational strength isn’t cute—but it will keep you in the game longer than any highlight-reel workout ever could. 

My best advice here is to have a proper warmup with each workout that activates your core, opens up range of motion after a day of sitting (no static stretching, however!), and moves you through movement patterns with no weight.  Remember: As you go through your warmup be intentional.  Ensure you are activating the proper muscles & using proper form.

2. Protein is Queen 

Perimenopause is not the time to slack on protein. In fact, your body needs more of it—not less—to stay strong, lean, and emotionally steady.

Here’s what adequate protein does for you in this phase:

• Preserves Muscle Mass: As estrogen dips, muscle loss accelerates. Protein slows the decline and supports recovery (in conjunction with the proper training program).

• Supports Bone Density: Helps you fight off osteoporosis like the powerhouse you are.

• Balances Hormones: Amino acids = raw materials for hormone production.  Research shows adequate protein can reduce perimenopause symptoms due to the hormone supportive benefits.

• Reduces Cravings + Boosts Satiety: Stay full longer, ditch the mood swings

• May Improve Mood: Some studies even suggest it helps with depression & anxiety symptoms common in perimenopause. 

Not hitting your protein target? That’s the fastest way to derail your progress and feel like a hormonal mess.

My best piece of advice is to aim for a MINIMUM of 0.8 grams of protein per pound of bodyweight per day.  The best way to make sure you are hitting your targets is to track.  MyFitnessPal has a free version that is more than effective at helping you track to ensure you are hitting enough calories to support you health, hormones, and goals.

3. Get Laser-Focused on Your Goals

 Random whiteboard workouts are not a strategy. If you don’t know what you’re training for, you’ll keep spinning your wheels—and burning out while doing it.

Getting crystal clear on your goals allows you to:

• Build a plan that actually supports your vision

• Eat for the outcome you want (maintenance or deficit—not both at once)

The truth is the body is not capable of building muscle and losing weight at the same time, therefore if you don't have a plan you will struggle to meet your goals.  Muscle is metabolically active tissue, meaning it needs a surplus of calories to be built.  

You want muscle? You need calories and progressive overload.

You want fat loss? You need a deficit—with strength maintenance built in to prevent muscle loss.

You want both? Cool. Do them in strategic phases—not simultaneously.

This is the phase of life where wisdom meets grit. Use both.

Train Smarter in Midlife

Midlife doesn’t mean slowing down—it means training smarter.

You’re not here to fade quietly into the background. You’re here to push limits, defy expectations, and rewrite the playbook on what it means to age.

So, let’s get honest:

What’s actually holding you back right now?

Is it a lack of clarity, support, or the right plan for where your body’s at? 

If you’re ready to reclaim your strength, fuel your fire, and feel like an athlete again—this is your sign.

Let’s build your next-level strategy: strong, smart, and built to last.

Email [email protected] to discuss options for a training program that works for you and your goals!

See you on the podium,

Coach ABE