How I Train Peri and Post-Menopausal Women
- Hailey Babcock
- Apr 23
- 2 min read
Updated: Apr 24
Below, I’ll outline the best practices for training peri- and postmenopausal women, based on my 15 years of experience working with women over the age of 35 and integrating evidence-based scientific principles.
What makes me unique? I collaborate with industry experts that are much smarter than me for all of my programs and courses. I seek out the best and bring them onboard to educate YOU on all things programming, nutrition, hormones, recovery, and more!
And while I rely on these leaders, I also have my own views that I want to share. While I am not a medical physician and I don’t hold a PHD, I have over 32,000 women from all of the world that have bought a program from me which gives me a hell a lot of real life experience working with these women in my community.
Here are my non-negotiables for training peri and post menopausal women:
1. There are no absolutes. There isn’t one way to train a woman at this age. We can give broad recommendations, but there are a ton of variables to be considered to determine what is best for her.
2. There is no one “diet” and no exact macros or calories for someone in menopause - there is a “range” and there are also many questions about an individuals preferences and tolerances that could change the ratios.
3. I train peri/post menopausal women in all rep ranges. I believe and follow the principle of progressive overload and periodized training over a calendar year. We get different benefits from different ranges. AND YOU HAVE TO EARN THE RIGHT TO LIFT HEAVY
4. Women should train in all cardio zones. There is a time and place for all zones. But you need a solid base of cardio before adding intervals to your programming.
5. Never discount something that works for you. If something is working for you, why would you change anything?!!
6. If you haven’t been lifting regularly with good programming for at least a year, you are a BEGINNER. If you have a year under your belt you are most likely an INTERMEDIATE. If you have at least 18-24 months, you are likely ADVANCED. Don’t rush these stages.
7. Every female should complete a foundations program yearly.