Strong at 50- How One Woman Beat Perimenopause and Rebuilt Her Body

At 49, I Lost 7kg in Perimenopause with Strength Training – And Gained So Much More

“There’s this notion that when you get to a certain age, you can’t do anything anymore – that’s so untrue.”

There’s a story we’ve been told for too long: that ageing means slowing down, accepting fatigue, softness, and struggle as part of the midlife package. But one woman’s journey through perimenopause proves that it doesn’t have to be that way.

At 49, she lost 7kg, rebuilt her strength, and rediscovered her confidence — not through restriction or endless cardio, but through the power of consistency, strength training, and self-belief.

A Lifelong Love of Movement
She was active from the start — growing up with a mum who swore by Jane Fonda workouts and a dad who ran Fun Runs and Ironman races. Watching him compete sparked something powerful: “I realised exercise was going to be a huge part of my life.”

Through school, early adulthood, and motherhood, running became her therapy — her “natural Prozac”, as she called it. It kept her grounded during dark winters and long days at home with a baby. But by her mid-40s, things started to shift.

When Perimenopause Hit, So Did the Pause Button
At 45, the workouts that once fuelled her started to drain her. Running felt exhausting. CrossFit led to niggling injuries. The scale crept up. Her body — once reliable — now felt foreign.
“I was frustrated. What had always worked for me suddenly didn’t. My body was changing, and I had to change with it.”

So, she made a radical shift: slower cardio, daily walks, more protein, and a commitment to strength training four to five times a week. She swapped intensity for intention — and the results were transformative.

Strength Over Strain
Her new programme focused on progressive overload — gradually increasing weights and volume.
Upper body days: shoulders, chest and triceps, back and biceps.

Lower body days: glutes, hamstrings, quads and calves.
Cardio: walking 30–50 minutes after each lift — gentle, restorative, and joyful.

She fuelled her training with around 130g of protein a day, cut alcohol entirely (“I’ve been sober ever since and feel amazing”), and stayed consistent — not perfect, but steady.

Within months, she’d lost 15 pounds (7kg). More importantly, she’d gained clarity, confidence, and control.

The Mindset Shift That Changed Everything
Looking back, she credits three key mindset shifts for her transformation:

She stopped telling herself it was too late.
“I made these changes right before my 50th birthday. I wanted it to be my best year yet — and it was.”
She stayed consistent.

Lifting, walking, eating well — non-negotiable daily habits. Even on low-motivation days, she showed up.
She practised patience.

“Society tells women things should happen quickly. But building strength takes time. Once I trusted the process, everything changed.”

Now 51, Stronger Than Ever
Today, she’s not just fitter — she’s fulfilled. She’s a certified personal trainer, designing strength programmes for women her age who want to feel strong, not small.

“I feel joy, confidence, and freedom in my body. I move better, sleep better, and I’m proud of the woman I’ve become.”

Your Turn – Find Your Strength at Temple Vitality
Perimenopause doesn’t have to mean losing control of your body — it can be the start of rediscovering it. At Temple Vitality, we help women in midlife rebuild strength, balance hormones, and restore energy through personalised programmes that combine medical insight, nutritional guidance, and movement designed for real women, not twenty-year-olds.