How to Hire a Coach: A Guide for Women Starting Strength Training & Navigating Menopause

How to Hire the Right Coach for Strength Training During Menopause: A Guide for Women 40+

Feeling overwhelmed when it comes to strength training? I get it. There is a lot of information out there. It’s certainly not helpful when you’re also navigating menopause symptoms. Between the fatigue, weight gain, mood swings and loss of muscle mass… strength training is the top solution to managing your health. Hiring the right fitness coach during perimenopause can make all the difference. Especially if you are a beginner 40+.

Why Strength Training is Essential in Midlife

During the hormonal transitions, oestrogen drops and this is a key hormone for bone and muscle building. The old saying if you don’t use it, you lose it? Especially applies to muscle loss after 40. Strength Training may have once been for how you see yourself in the mirror, but now? Lifting weight will benefit your metabolism, mood and hormones. It doesn’t just ease your menopause symptoms; It’s your lifeline.

Let me tell you something: You are never too old to start!

Challenges Women Face Starting Strength Training After 40

It can be intimidating to start something new. “What if I get hurt?” or “I don’t want to do it wrong and look stupid.” Are entirely valid thoughts! Gym culture doesn’t make it easy for us, either. The typical gym images show thin, white, fit people. I may be white, but I’ve never been thin enough to have visible abs! You may also be experiencing new symptoms like joint pain or hot flashes.

If you’re interested in learning how to start weightlifting in your 40s, do it safely and hire a certified coach!

What to Look for in a Coach for Midlife Women

Not all trainers and coaches are created equal. You will want a certified trainer with experience with peri/menopause, and strength training for older adults. This includes core and pelvic fitness specialty. To find the right fitness coach, call them or book an appointment to get to know them. Ask them about the customization they offer for energy levels, symptoms and goals. Ask how they will support you- is everything in person? virtual? combination?

The best coach for menopausal women, is the one who listens to them. Don’t just pick the cheapest!!

Questions to Ask Before Hiring a Coach

You may have your own list of questions to ask a personal trainer, but I’ve started a few for you:

“Have you worked with women in menopause before?”

“How do you handle workouts during fatigue or flare-ups?”

“Will you help with goal setting and motivation?”

“Do you offer assessments or progress tracking?”

You’ll want to write these things out when thinking about how to hire a strength coach.

Red Flags to Watch Out For

Sadly, some personal trainers offer a generic, one-size-fits-all program and have dismissive attitudes toward menopause symptoms. Steer clear of coaches who have no experience with beginners or older adults. Run if they overemphasize weight loss only and promote HIIT and “calorie burning”. This is bad fitness coaching and may indicate they will not focus on strength training or your own personal needs.

Budgeting & Setting Expectations

This topic is varied depending on your situation and values. The costs range from in-person, online, group, and private coaching. Value should take precedent vs the price. For example, hiring the cheapest coach you can find may not come with the support you need. When you don’t have the support you need, you may find yourself alone when you need motivation the most. Community centres sometimes offer personal training at a low price, but may not have a trainer that can meet your needs as a person with menopause symptoms. Understand to see real progress, you need to work with a trainer consistently for at least 3 months to see results. What’s a realistic budget? An hour or week with a trainer can range from $50-500/week depending on where you life or who you have access to. I suggest budgeting at least $200/month for personal training.

Final Tips + Encouragement

You don’t need to be fit to start, that’s what coaching is for! When you find a coach that ticks all the boxes for you, focus on consistency. And remember: menopause is a season, not a stop sign. Give yourself grace as you navigate your health all over again.

If you want to have a conversation about coaching or personal training, I offer free consults.

Fill out the form to start the conversation.