Why Overtraining and Under-Fuelling Backfire Post-Menopause (And What to Do Instead)

Ladies, let’s have a real talk. If you’re post-menopause and trying to chase every new fitness trend, endless cardio sessions, or the 'eat less, move more' mantra, it’s time to hit pause. Overtraining and under-fuelling aren’t badges of honour—they’re fast tracks to frustration, muscle loss, and unwanted fat gain.

Here’s the deal: staying active and consistent with your workouts is still important. But at this life stage, it’s not about more is better—it’s about being strategic. Your training, rest days, and nutrition need to work together in harmony, not against you.

Why Overtraining Backfires

Many women fall into the trap of thinking: 'If a little exercise is good, then more must be better.' The truth? Muscle doesn’t grow during your workouts—it grows after your workouts. When you challenge your muscles, you create tiny stress signals in your tissue. But the actual strengthening happens when you rest and refuel. Overtraining simply keeps your body in a constant state of stress, which leads to:

• Increased inflammation

• Greater muscle breakdown

• Fat storage, especially around the midsection

So, more workouts do not equal more results—especially post-menopause.

Why Under-Fuelling Is Just as Dangerous

On the flip side, eating too little is just as counterproductive. Many women think that if they eat less, they’ll automatically slim down. But depriving your body of nutrients creates an internal stress environment that:

• Reduces your muscle retention

• Weakens your bones

• Drains your energy

• Promotes fat storage

In other words, under-fuelling sabotages all the hard work you put in at the gym.

The Post-Menopause Strategy for Real Results

So, what actually works? Think more but smarter. At this stage, your body needs:

• A bit more workout stimulus – slightly heavier or more challenging training to signal your body to maintain and build muscle.

• A bit more protein – to provide the building blocks your muscles need to repair and grow.

• A bit more recovery – adequate rest days and sleep to let your body adapt and strengthen.

This is the path to seeing results again—not endless workouts or extreme diets, but a dialled-in, intelligent approach that honours the changes your body is going through.

Ladies, post-menopause isn’t the end of your fitness story—it’s a chance to train smarter, eat strategically, and finally see the results that last. Your body deserves strength, energy, and vitality, not punishment.

XO Jane