February 25, 2025

Hormonal Changes and Aging – A Guide for Women

Tired, stiff, or just ‘off’? Here’s what your hormones have to say.

Hormonal shifts through perimenopause, menopause, or other life stages can hit hard—energy crashes, brain fog, stubborn fat, and sleep chaos. But these changes aren’t a sentence to feeling awful.

With the right tools, you can feel strong, capable, and yourself again.

What happens to women’s hormones as they age

The hormonal shifts women face aren’t linear—they’re a rollercoaster. The first drops can show up years before menopause, often catching you off guard. You’re training, eating well, and doing everything “right,” but your body isn’t playing ball. Here’s what’s going on:

Oestrogen and progesterone decline

In perimenopause (which can start in your 40s or late 30s), oestrogen and progesterone fluctuate wildly.

Estrogen controls mood, metabolism, and skin elasticity, while progesterone helps with sleep and calm.

As these drop, the ripple effects hit hard: mood swings, brain fog, hot flushes, and slower recovery. By menopause, oestrogen levels can fall by up to 90%.

Testosterone decline

Yes, women have testosterone too—it’s crucial for muscle retention, energy, and libido. It also declines with age, making it harder to maintain muscle tone and strength.

Cortisol increase

With less oestrogen to buffer stress, cortisol spikes more easily. Elevated cortisol pushes your body to store fat (especially around the middle) and disrupts sleep. This is why “eating less and training more” backfires—it stresses your body into holding onto fat.

Recognising the signs

You may be in the middle of hormonal shifts if you notice:

Sudden weight gain (especially around your middle)
Muscle loss despite regular training
Brain fog and forgetfulness
Sleep issues (falling asleep or staying asleep)
Joint pain and slower recovery from workouts

What you can do about it

Strength training isn’t optional—it’s essential

Strength training isn’t about ‘toning’—it’s about retaining muscle and bone density.

After 40, women lose muscle faster, and that muscle loss accelerates after menopause.

Lifting weights counters this and protects your bones, lowering the risk of osteoporosis.

The key:

Focus on compound lifts (squats, deadlifts, presses) 2–4 times a week.
Don’t be afraid to lift heavy. Strength, not soreness, is the goal.
Prioritise rest between sets—muscle growth needs recovery.

At Foundry, we specialise in personal training that’s built around you. Many of our clients are in their 40s, 50s, and beyond—people who want to get stronger without being thrown into a generic group class. You’ll get tailored, expert coaching that meets you where you are and builds strength that lasts.

Fix your sleep, fix your hormones

Poor sleep is both a symptom and a cause of hormonal imbalance. As progesterone drops, falling asleep gets harder. Night sweats (thanks, oestrogen dips) disrupt what little sleep you get. But sleep is vital—it’s when your body repairs itself and regulates your hormones.

What helps:

Cut back on alcohol: Even one glass of wine can disrupt sleep architecture during menopause.
Magnesium glycinate: Supports relaxation and sleep.
Evening wind-down: Try a warm bath or reading—no screens.

If your sleep needs extra support, our partner HMN24 offers supplements and resources specifically designed to optimise sleep and metabolism. Their tools can help you fall asleep faster, stay asleep longer, and wake up more refreshed.

Eat to fuel, not to shrink

Calorie restriction is a trap during menopause. It slows your metabolism further and triggers more cortisol. Instead, focus on fuelling your body to train well and recover properly.

Prioritise protein

1.2–2.0g per kg body weight is ideal. Protein preserves muscle and keeps you full. Build meals around lean meats, eggs, fish, or plant-based sources like lentils and tofu.

Don’t ditch carbs

Carbs are fuel—especially if you’re strength training. Include quality carbs like sweet potatoes, quinoa, and oats to support your workouts and balance cortisol.

Include omega-3s

Omega-3 fatty acids from salmon, flaxseed, and walnuts reduce inflammation, help joint pain, and support brain health.

Not sure where to start? Our partner The Good Prep offers expert-designed meal plans and ready-made meals to support your hormones, recovery, and training goals—without the stress of planning and cooking.

Supplements that help

Some supplements can ease symptoms and support your body through hormonal changes:

Magnesium glycinate

Aids sleep and calms the nervous system.

Vitamin D + calcium

Crucial for maintaining bone density—especially post-menopause.

Collagen

Supports joint health and skin elasticity.

HRT (Hormone Replacement Therapy)

HRT can be a game-changer for some women. It can reduce hot flushes, improve sleep, and prevent bone loss. If you’re curious about HRT or other medical interventions, consult a menopause specialist.

Get expert guidance—and real data

Hormones are complex, and guessing gets you nowhere. Testing gives you answers. Get a full hormone panel and body composition analysis to understand where you stand.

Our partner Hooke Clinic offers:

Comprehensive DEXA scans (for body composition and bone density)
Full blood panels (hormones, thyroid, and cortisol)
Medical assessments and personalised interventions

This data gives you—and us—a clear picture of what’s happening under the hood, helping you make informed choices about your health and fitness.

The bottom line

Your body is changing, but your strength, energy, and confidence don’t have to disappear. With the right personal training, sleep habits, nutrition, and expert support, you can feel stronger, clearer, and more energised—no matter what your hormones are up to.

At Foundry, we specialise in personal training tailored to your needs—especially for women who don’t want to be thrown into a ‘one-size-fits-all’ group workout. Our coaches understand how to help you build strength for life, at your pace and on your terms.