As we get older, it becomes harder for our bodies to build and keep muscle. For women, this is especially true during menopause, where women can lose up to 10 percent of lean muscle mass. Lean muscle helps boost metabolism and helps increase our insulin sensitivity.

That’s why lifting heavy weights is so important. It helps your body build muscle, burn more calories, keep your bones strong, and support heart health. It’s not going to make you bulky, it’s going to prevent you from becoming weak and frail.

Short, powerful sprint-style intervals (think 30 seconds or less) are your secret weapon.  They help your body use insulin better, burn stubborn belly fat, make your cells more energized, and give you a natural boost of growth hormone after you work out. Unlike long cardio sessions, these short bursts don’t spike cortisol (a stress hormone that’s already higher during menopause). That means you’re working with your body, not against it—training smarter, not harder.

Plyometrics enhance coordination, joint strength, and muscle elasticity—key for staying active and agile. When combined with lifting and sprinting, they help you move with power, confidence, and ease, now and for years to come!