Sick of being told "women should lift heavy" and not knowing how to start?

In this episode, I talk about the complexities of menopause and how it affects women’s strength training. I break down what’s actually happening in the body when hormones shift - especially how it impacts the nervous system and introduce a system I use called Asymmetrical Load Tolerance (ALT).

It’s a way to help women maintain strength, coordination, and stability through perimenopause and beyond. I’ll walk you through the physiology, explain the concept of signal loss, and show you how to train in a way that actually works during this stage - not just what the internet says you should be doing.

00:00 Introduction to Menopause and Strength Training

02:33 Understanding the Impact of Menopause on the Nervous System

06:10 The Brain-Body Disconnect During Menopause

09:46 Physiological Changes During Menopause

12:21 Signal Loss and Its Effects on Training

18:09 Introducing Asymmetrical Load Tolerance (ALT)

21:41 Phases of ALT: Preparation, Potentiation, and Consolidation

26:19 ALT for Perimenopausal Athletes

35:01 Conclusion and Final Thoughts on Strength and Menopause

and as promised, here is my email address: [email protected]

References (menopause)

• Sipilä, S. (2014). Estrogen Influences on Neuromuscular Function in Postmenopausal Women. PMID: 25359124

• Kang, S., Park, I., & Ha, M. (2024). Dynamic neuromuscular stabilization training improves stability in middle-aged women. [Published 2024]
• Baumeister, J., Reinecke, K., & Weiss, M. (2016). Effect of joint stabilizers on proprioception and stability. [Published in Journal of Sports Medicine & Physical Fitness]
• Tiidus, P. (2023). Estrogen and Menopause: Muscle Maintenance, Repair, Function, and Health.
• MDPI (2024). Neuromuscular degeneration in postmenopausal women: A review.
• PET Scan Study (2024). Brain estrogen receptor activity changes during menopause: A neuroimaging perspective. [PET imaging study on menopause-related brain changes]
• MDPI (2024). Hormone Replacement Therapy protects skeletal muscle function and coordination in postmenopausal women. [Published 2024]
  

Load Tolerance & Asymmetrical Loading References

• Yan, B., Yao, S., Zhang, J., Li, C., Han, T., Hu, Q., & Lv, K. (2025). Effects of asymmetric load bench press offset training on muscle activation patterns and fatigue in strength-trained athletes. Frontiers in Physiology. DOI:10.3389/fphys.2025.1592477
• Changes in Muscle Activity during Asymmetric Bench Press among Resistance-Trained Individuals (2020). International Journal of Environmental Research and Public Health. Demonstrated greater activation on the loaded side when using 2.5%, 5%, and 7.5% asymmetry at 70% 1RM.
• Saeterbakken, A. H., Solstad, T. E., Behm, D. G., et al. (2020). Muscle activity in asymmetric bench press. European Journal of Applied Physiology, showing differential activation in pectoralis and deltoid muscles during 5% and 10% load shifts.
• Zeng, Z., Shan, J., & Wang, Y. (2022). Asymmetries in muscle strength, proprioception, biomechanics, and posture in unilateral knee osteoarthritis. Frontiers in Bioengineering and Biotechnology. Found that proprioceptive differences correlate with altered joint loading and muscle strength imbalances.
• Heshmati, S., Tabrizi, K. G., et al. (2025). Effects of Asymmetric vs Symmetric Sport Load on Balance & Strength. Sports (MDPI). Compared dominant vs non-dominant side outcomes in female athletes exposed to asymmetrical training.
• Devita, P., Hortobágyi, T. et al. (2018). Mediolateral postural stability when carrying asymmetric loads. Clinical Biomechanics. Demonstrated significant changes in lower-limb joint moments and stability control under uneven load conditions.