Resistance training & hormonal balance

The shift that saved me

Yesterday, I was talking with my rehabilitation doctor and found myself saying something I’d never really articulated before:

“I don’t eat or exercise randomly. I don’t do what I feel like.’ I’ve done so much research that I mostly eat and move based on what my body needs. I prioritise functionality over fad. I try and test.”

That hasn’t always been true.

In my 40s, IVF hormones kicked my butt. I spent most of my perimenopause years doing IVF, so I never noticed the usual symptoms creeping in. And then, after my last round, I went straight into menopause.

That shift was brutal. Depression I couldn’t shake, anxiety that seemed to come from nowhere, self-doubt that crept into everything.

Luckily, I was already on a path of growth, self-improvement, and intuition. But even then, the workouts that used to nourish me (yoga, Pilates, long walks) suddenly started to drain me.

What didn’t I realise? My hormones were shifting. And my body was craving strength. Not another flow class.

So, I started to research.

Why hormones matter (especially after 35)

Hormones are chemical messengers. They’re produced by glands like the ovaries, adrenal glands, thyroid, and pituitary, and they travel through the bloodstream, telling your body what to do.

They control everything: metabolism, energy, sleep, mood, sex drive, and bone health.

When they’re in balance, you feel like yourself. When they’re not — nothing feels right.

It’s complex because your hormones don’t work in isolation. They’re part of a web. One shift affects the whole system.

Here are some of the biggest factors that can throw them off (and what that looks like):

• Stress & Cortisol

  Chronic stress raises cortisol. High cortisol disrupts sleep, increases belly fat, tanks progesterone, and leaves you anxious or wired-but-tired.

• Sleep (or lack of it)

  Poor sleep lowers melatonin and growth hormone levels, disrupts insulin, and makes it harder to regulate appetite and mood.

• Nutrition & Blood Sugar

  Constant sugar spikes and crashes disrupt insulin, which in turn disrupts estrogen, testosterone, and cortisol levels. Balanced blood sugar is the foundation of hormonal balance.

• Movement (too much or too little)

  Over-exercising raises cortisol and can deplete progesterone. Under-exercising reduces growth hormone and testosterone, making you feel weaker and more fatigued.

• Toxins & Endocrine Disruptors

  Everyday chemicals (plastics, pesticides, skincare ingredients) can mimic or block natural hormones, especially estrogen, leading to imbalances over time.

• Ageing & Reproductive Shifts

  From your mid-30s onward, estrogen and progesterone naturally decline. Perimenopause and menopause accelerate those changes, and the symptoms can range from subtle to dramatic.

How it feels when hormones are out of balance

Hormonal imbalance isn’t always obvious. Often, it feels like “something’s off”, but you can’t put your finger on it. Common signs include:

• Mood changes → anxiety, low mood, irritability, loss of confidence.

• Sleep disruptions → trouble falling asleep, waking up at 3 am, or never feeling rested.

• Energy crashes → wired-but-tired, or drained even after rest.

• Weight changes → especially stubborn belly weight that doesn’t respond to diet or cardio.

• Hot flashes/night sweats → classic menopause signals, but they can start in perimenopause.

• Brain fog → trouble focusing, memory lapses, or just feeling “off.”

• Low libido → not often talked about, but very common.

If several of these feel familiar, it might not be “you doing something wrong.” It could be your hormones.

The missing link in wellness culture

A huge global shift is happening in the wellness world. For decades, we’ve been taught that softer is safer. Yoga, Pilates, barre, long walks, cardio that “burns calories.”

I fell for that and for good reason. Yoga is an ancient system of health and philosophy. Pilates has tradition and intelligence. Walking is medicine for the mind.

I tried all the other styles too. But I didn’t want to be yelled at in a spin class or pushed through a soulless body-pump workout. So I dismissed it. Yet deep down my body was still craving something more.

That’s when I started experimenting and eventually created my own method, blending what I loved: Yogalates. Movement that was functional, intentional, and designed for me.

And here’s the other missing link: we’ve been trained to hand over our authority to “experts.” To look for validation, advice, and prescriptive answers instead of doing our own research and trusting our bodies.

In today’s sensationalist Instagram/TikTok culture, the message is always: “Do these 3 hacks and your life will change.”

It sells. It goes viral. But it isn’t sustainable.

Worse — it creates fear. Fear of standing up for ourselves. Fear of listening to our intuition. Fear of saying, “I know my body better than anyone.”

What actually works is trial, error, and responsibility. Own your choices. Researching, testing, adjusting. That’s where freedom comes from — in your health, and in your life.

What resistance training does for hormones

Here’s what the research shows:

• Boosts growth hormone & testosterone → lifts mood, energy, and supports lean muscle.

• Improves insulin sensitivity → less sugar crashing, cravings, and midsection weight gain.

• Supports bone density → critical for women in perimenopause and menopause.

• Regulates cortisol → especially when paired with recovery and nervous system work.

It’s not about bodybuilding or pushing until exhaustion. It’s about using strength as medicine.

Why it’s empowering beyond the body

Resistance training has shifted more than my hormones. It’s changed me.

Getting stronger physically created a ripple effect:

• I trust myself more.

• I feel clearer in my decisions.

• Boundaries feel easier to hold.

• I show up differently in life and business.

It’s not about aesthetics. It’s about resilience. About building a body and mind that can handle life’s curveballs — without crumbling.

And the truth is: you’re not too late. You’re right on time.

What my routine looks like now

I move daily — even when I don’t want to or don’t “feel like it.” It is the consistency that matters more than the intensity.

• Short, smart strength sessions 2–3 times a week.

• Still keeping Pilates, mobility work, and walking — because I love them.

• No crazy HIIT. Just progressive strength with intention.

• Working with my cycle, not against it. (And though I no longer have one, I always recommend women who do adjust their training to sync with it.)

It’s simple. It’s sustainable. It’s doable. And it’s made all the difference.

✨ If you’ve been feeling like you’re “doing everything right” but nothing’s working — maybe it’s not you. It could just be your hormones. And maybe your body is quietly asking for strength.

You don’t have to figure it out alone.

👉 Join my 28-Day Wellbeing Program to start building the foundations of strength, balance, and energy in a way that’s simple and sustainable.

Or, if you’re ready for something more personal, book a 1–2–1 session with me and we’ll explore how to create a routine that actually works for you — your body, your hormones, your life.