10 exercise questions with  Kate Ivey from Kate Ivey Fitness about how to stay fit and well during peri and post menopause.

10 Peri to Post Menopause Exercise Questions with Kate Ivey

1. To start, what exactly do you mean by peri to post menopause?

A: Perimenopause is the transition period leading up to menopause when hormone levels start fluctuating, often causing symptoms like irregular periods, sleep disturbances, and mood changes.

Menopause is officially reached when you haven’t had a period for 12 months, and post-menopause refers to everything after that.

This stage of life brings hormonal changes that can impact energy levels, metabolism, muscle mass, and overall health.

2. What happens to the body during peri to post menopause?

A: To put it simply, hormone levels shift significantly. The hormones we once relied on for muscle growth, bone strength, insulin sensitivity, and recovery—like estrogen and progesterone—start to decline.

This can lead to muscle loss, reduced metabolism, an increased risk of osteoporosis, and changes in fat distribution.

However, the right type of exercise can help counteract these changes, keeping women feeling stronger, healthier, and more energised.

3. What do you do for peri to post-menopausal women, and how did you get into it?

A: I’m the founder of DediKate, an online fitness community designed for busy women. After seeing how many of our members were struggling with the changes brought on by peri to post menopause, I decided to dig deeper into the research.

I completed Dr. Stacy Sims’ Exercise and Menopause course and was blown away by how much the right kind of exercise can transform women's health during this phase.

This led to the launch of DediKate Thrive in June 2024, a specialised program designed for peri to post-menopausal women, offering research-backed workouts for all fitness levels.

4. What type of exercise should peri to post-menopausal women be doing and why?

A: The key focus should be on strength, speed, and power, as these are the areas most affected by menopause-related hormonal changes. The best types of exercise include:

Heavy lifting (strength training with weights)

High-Intensity Interval Training (HIIT)

Sprint Interval Training (SIT)

These styles of training create enough of a stimulus to promote muscle growth, maintain metabolism, and improve insulin sensitivity—even with lower estrogen levels.

5. HIIT and Sprint Interval Training sound intense! Can you explain what they are and if anyone can do them?

A: Absolutely! HIIT (High-Intensity Interval Training) involves short bursts of high effort, followed by rest or lower-intensity movement.

For example, working hard for 30 seconds, then resting for 30 seconds, repeated for 10–20 minutes. Sprint Interval Training (SIT) is similar but focuses on short, all-out efforts (10–30 seconds), followed by longer recovery periods.

The great news is that both can be modified for any fitness level—whether through sprinting, cycling, or even fast-paced walking. The key is pushing to your personal high intensity.

6. I’ve heard that HIIT isn’t suitable for peri to post-menopause. Is that true?

A: This is a common misconception! HIIT is great for peri to post-menopausal women—when done correctly.

The key is keeping workouts short to reach high intensity without prolonged stress hormone spikes.

Long HIIT sessions can lead to excess cortisol, which can be counterproductive for women in this stage of life. A good guide is to keep the work part of your HIIT workout to 20 minutes or less.

7. What about traditional cardio like jogging or cycling—can it still be part of a workout routine?

A: Yes, but with balance. Traditional cardio like jogging, cycling, or aerobic workouts is great for cardiovascular health and mental well-being, but it shouldn’t be the main focus.

As we age, strength, power, and high-intensity training become even more important for maintaining muscle, metabolism, and bone density.

Think of it this way—cardio is great for your heart and mind, but strength training and interval training keep your body strong and capable.

8. As women get older, shouldn’t they be slowing down?

A: Not necessarily! The idea that women should take it easy as they age is outdated.

In fact, research shows that challenging your body with strength and power exercises helps maintain independence, mobility, and energy levels as you get older.

It’s not about pushing beyond your limits—it’s about training smartly to stay strong and capable for decades to come.

9. Is it ever too late to start? And what about beginners?

A: It’s NEVER too late! Women in their 50s, 60s, and beyond can still build strength, increase fitness, and feel amazing.

The body adapts at any age!

Beginners can start with bodyweight exercises, light weights, and modified HIIT, gradually building up intensity and resistance over time. The key is to just start—your future self will thank you!

10. Any final tips or advice for peri to post menopausal women?

A: Oh, there’s so much I could share, but here are two key takeaways:

1. Focus on quality over quantity. Rest and recovery are just as important as training. The best guide for exercise intensity? It should feel either easy or hard—if it’s stuck in the middle (not easy enough for recovery, not hard enough for real benefits), it’s time to reassess!
2. Something is always better than nothing. If you’re ever feeling overwhelmed about what you should or shouldn’t be doing, go back to basics. Build consistent habits first—then refine your training as you go.