Beginner’s Guide: Gaining Confidence at the Gym in Menopause and Perimenopause
With a new season comes a chance to reset. For many women in perimenopause or menopause, that might mean finally carving out time for yourself and getting back to the gym. If it’s been a while, or if the thought of walking through those gym doors makes you uneasy, you’re not alone.
I haven’t always felt comfortable in a gym. In school, I dreaded gym class. I was never the fastest runner, I struggled with sit-ups, and I was usually the last one picked for teams. That stuck with me into adulthood.
The fitness industry hasn’t always helped either. The images we see are often 20-somethings with flat stomachs and perfect tans. We almost never see older women, different skin colours or average shapes. When you don’t see women your age, stage, or experience level represented, it’s easy to feel like you don’t belong.
I used to feel self-conscious walking into the gym. Everyone seemed to know what they were doing. There was always a loud guy grunting through chest presses and a woman in matching spandex running on the treadmill while reading a novel. I stuck to the elliptical or the machines I already knew because it felt safer.
But after years of using and working in gyms, I’ve learned how to find confidence in that space, and I want to share what worked for me so you can feel at home there too.
Take a Deep Breath and Focus on Yourself
The truth is, most people aren’t watching you. And if they are, they might just be glad to see another woman prioritizing her health. Still, the feeling of being judged can creep in.
Here’s a quick grounding practice:
Inhale slowly through your nose, expanding your chest.
Exhale gently through your mouth.
Repeat until you feel centered.
Come back to your breath any time you feel anxious or unwelcome.
Start Simple and Build Confidence
You don’t need fancy moves or complicated machines to begin. Start with exercises you know and trust:
Walk on a treadmill at a comfortable pace.
Grab a pair of light dumbbells (5–10 lbs) for bicep curls and overhead presses. You can progress as you get comfortable.
Try sit-to-stand squats from a bench.
Spend time stretching on a mat.
That alone can make a 40-minute workout: 20 minutes of walking, 10 minutes of strength, and 10 minutes of stretching. That’s a start, and I consider that progress!
Practice at Home First
If gym mirrors feel intimidating, start at home. Use YouTube tutorials or a printed program and practice in front of your own mirror. This helps you feel prepared and confident with your form before stepping into a gym setting. If you want some guidance on this, book a free consult with me.
Use Affirmations to Boost Self-Confidence
Menopause can bring changes in mood, energy, and body image. Affirmations are powerful reminders of your worth and strength. These are some of my favourites:
I am strong.
I am capable of amazing things.
My body deserves care and attention.
Working on myself is never wasted.
Say them out loud, write them in a journal, or repeat them quietly when you feel self-doubt creeping in.
Try a Class for Community and Support
Group classes can be energizing. They provide accountability, community, and expert guidance from an instructor. Let your instructor know if you have pelvic floor concerns, joint pain, or hesitations. They can offer modifications so you feel safe and supported.
Bring a Friend or Ask for Help
Going with a friend can ease nerves and make workouts more fun. Don’t have someone to go with? Ask gym staff for guidance. Many gyms offer tours or beginner sessions. You may even want to consider hiring a coach or trainer who understands the unique needs of women in midlife.
You Belong Here
There was a time when I didn’t feel like I belonged in a gym. I compared myself to younger women who looked effortlessly put together, and it made me want to shrink back. But over time, I realized that the gym isn’t about looking perfect, it’s about showing up for yourself and just feeling good!
If you’re in perimenopause or menopause, your body is going through changes that deserve care, strength, and attention. You belong in a gym. You are worthy of good health. You are strong, capable, and more resilient than you may realize.
Questions? Fill out the form and I’ll get back to you. (No, really.)
