Why Your Midlife Workouts Suddenly Feel Heavy (It’s Not You)
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You’re showing up.
You’re doing “what used to work.”
And somehow… you leave the gym anxious, teary, or flat.
Same. In 2022 I was deep in perimenopause and didn’t know it. Training didn’t just feel hard—it felt heavy. That wasn’t failure. It was physiology.
What changed
Testosterone (women have it) influences drive, recovery, strength, mood. When it dips, so does your get-up-and-go.
Estrogen + progesterone shifts hit sleep, temperature, joints, and how fast you bounce back.
Nervous system overload: poor sleep + stress + hot flashes = recovery debt. Piling on more volume makes the debt bigger.
This isn’t about willpower. It’s about using a plan your current body can actually recover from.
Signs it’s hormones (not “laziness”)
You used to love your workout; now 30 minutes feels like punishment
DOMS (delayed onset muscle soreness) lingers longer than it should
Mood tanks post-workout even when you didn’t redline
Sleep is messy and lifts feel sticky
Start here: advocate like a pro
Book the appointment. Ask good questions. Useful labs to discuss with a qualified provider:
Total + free testosterone, SHBG
Estradiol (E2), progesterone
Thyroid panel (TSH, free T4, free T3)
Ferritin, B12, vitamin D
This is not medical advice. It’s a conversation starter so you’re taken seriously in midlife.
What to stop doing (for now)
Chasing more reps, more classes, more sweat to “break through”
Treating rest like a reward you have to earn
Ignoring the basics: sleep, protein, hydration, walks
What to do instead
Shorten the session. Lift heavier with fewer reps.
Plan recovery on purpose.
Eat enough protein so your work actually sticks.
Next: When you’re ready for the “how,” jump to Part 2: Training After Menopause—Small Switches, Big Wins (the 30–45 minute framework that brought my mojo back).
xo Aelie
