Navigating Menopause and Weight Gain: What’s Really Going On and How to Take Back Control

Most women eventually face but rarely talk openly about it — menopause and weight gain.

If you’ve noticed your body changing... maybe you’re gaining weight around your midsection, sleeping less, or feeling “off”, you’re not alone!

At Young Fitness, and inside my home gym Los Campeones in Brooklyn Park, I work with women every day who are walking through this chapter. And I want you to know something right now…

You’re not broken.

You’re not failing.

Your body is simply asking you to work with it...not against it!

So lets dive into what’s happening in your body... and learning how to work with it, not against it.

Menopause and Weight Gain: Why It Happens and How to Take Your Power Back

During menopause, estrogen levels drop, and that single shift impacts almost everything: your mood, sleep, metabolism, muscle mass, and even how your body stores fat.

You might find that what worked in your 30s just doesn’t work anymore, and that’s not your fault!!

Your body is simply operating under a new set of rules.

But you can still lose weight, gain strength, and feel incredible.

It just requires a smarter, more supportive approach.

1. Build Muscle to Boost Metabolism

As estrogen drops, women naturally lose muscle mass, and with it, metabolic efficiency. Strength training becomes your best friend during this stage.

Ways to Start:

✅ Begin with bodyweight workouts: squats, pushups, lunges, and planks are powerful.

✅ Add resistance bands or dumbbells (2–3 times a week).

✅ Focus on compound lifts that hit multiple muscle groups: think squats, deadlifts, and presses.

✅ Prioritize protein with every meal to support muscle repair and growth.

You’re not just building muscle here, you’re building protection.

Muscle is your metabolism’s insurance policy.

The more you have, the easier it is to manage your weight.

2. Prioritize Daily Movement — Not Just Gym Time

When energy dips, it’s tempting to move less, but daily movement is key for hormone balance, stress reduction, and overall health.

Ways to Start:

✅ Aim for 7,000–10,000 steps per day. Break it up with short walks after meals.

✅ Take “movement breaks” during the day: stretch, stand, or walk while on calls.

✅ Try yoga or Pilates a few times a week to improve flexibility and reduce joint stiffness.

✅ If you sit a lot, set a reminder to stand up every 30–60 minutes.

Don’t overcomplicate it!!

It’s not about perfect workouts, it’s about consistent movement.

Move your body every day, in any way you can.

3. Balance Your Nutrition to Support Hormones

What you eat affects how you feel, especially during menopause. The right nutrients can help balance hormones, stabilize energy, and manage weight.

Ways to Start:

✅ Eat protein with every meal: chicken, eggs, Greek yogurt, or lean beef.

✅ Add healthy fats (avocado, olive oil, nuts) for hormone production.

✅ Load up on fiber: fruits, veggies, whole grains to aid digestion and fullness.

✅ Stay hydrated. Dehydration can worsen fatigue and cravings.

✅ Limit alcohol (I knowww, I'm sorry) it disrupts sleep and spikes estrogen fluctuations.

This isn’t about restriction. It’s about support. You’re fueling your body to feel your best, not punishing it.

4. Manage Stress and Sleep

High stress = high cortisol, which can make weight loss feel impossible.

And poor sleep?

It can throw your hunger and satiety hormones completely off.

Ways to Start:

✔️ Create a nighttime wind-down routine: dim lights, stretch, avoid screens 30 minutes before bed.

✔️ Try magnesium glycinate before bed (with your doctor’s approval) to promote relaxation.

✔️ Practice breathwork or short guided meditations (try YouTube or Calm app).

✔️ Prioritize self-care: journaling, nature walks, or simply saying “no” more often.

You can’t out-train a stressed, sleep-deprived body. Rest is NOT LAZY, it’s a huge part of recovery, health, and hormone balance.

5. Give Yourself Grace, But Stay Consistent

Menopause is a chapter... not a setback.

Your body’s changing, but it’s still capable, strong, and worth showing up for.

Ways to Start:

✔️ Keep a “habit tracker”: check off daily movement, hydration, protein, and sleep.

✔️ Connect with supportive communities or friends who understand what you’re going through.

✔️ Focus on progress, not perfection... every small step counts.

✔️ Remind yourself: you’re not starting over. You’re just training a new version of yourself.

You don’t need to overhaul your life overnight. Think small steps.

You’re Not Alone in This!

If you’re reading this and it feels like you’re fighting an uphill battle, I want you to know something: you’re not broken.

You’re not lazy.

And you’re definitely not alone.

Your body is simply changing, and it’s asking you to meet it where it’s at... with patience, effort, and care.

This season might look and feel different, but it’s not the end of your strength, it’s the beginning of a new one!!

If you’re ready to make that change, not from frustration or guilt, but from a place of self-respect...I’m here to help you do it the right way!

Because this journey doesn’t have to be lonely, and it doesn’t have to be complicated.

You deserve to feel strong, capable, and confident again.

And if you’re ready to start, I’ll be here!

At Young Fitness, we don’t quit.

We adapt, we grow, and we keep showing up, no matter what season of life we’re in.