“I know I should exercise… I just don’t have the energy.”
This is one of the most common frustrations we often hear from women in our clinic.
They want to run.
They want to get back to the gym.
They want to feel strong again.
They know they are barely doing more than a few thousand steps a day.
But instead, they feel exhausted, flat, unmotivated and often frustrated with themselves for not doing more.
Let us be clear:
This is not a lack of willpower. This is hormonal.
What’s Really Happening?
During perimenopause and menopause, fluctuating and declining hormones are responsible for so much more than a change to your periods and causing hot flushes. In fact there are over 60 varying symptoms attributed to the menopause!
They directly impact:
- Energy levels
- Sleep quality
- Muscle recovery
- Joint health
- Mood and motivation
So when women say they feel like they’ve “lost their drive,” they might be right.
Their physiology has changed.
Why Exercise Suddenly Feels So Much Harder
Many women find themselves caught in a cycle:
- Too tired to exercise
- Push through anyway
- Feel worse afterwards
- Take longer to recover
- Lose motivation further
- Make poor food choices
Where HRT Fits In
Hormone Replacement Therapy (HRT) needs to be part of this conversation.
HRT is recognised as a first-line, gold standard treatment for menopausal symptoms according to NICE guidelines and is probably so much safer than you realise. It is not right for everyone, but for many women, it can be transformative. Our women we see in clinic have often reviewed us so positively for the transformation it provides to their lives.
By supporting hormone levels, HRT may:
- Improve energy
- Support better sleep
- Reduce aches and pains
- Enhance recovery
- Restore motivation
- Improve mood
- Help with concentration and brain fog
For many women, it is the step that makes exercise feel possible again. We know it can feel a little ‘silly’ – how can taking some hormones change so much, but when the balance is right, you just know. You look back and wonder how you ever coped before. We all take painkillers for a sore head, so why not medicate for debilitating, never-ending aches, pains and life changing symptoms.
Simply Menopausal is your private local clinic that provide HRT and support you through your own GP to provide this on prescription. Our advice is trusted and recognised, Aly Dilks is a registered and qualified nurse and follows NICE guidelines when it comes to prescribing, so you know you can trust her advice.
Nutrition: Fuelling Energy and Balance
Alongside movement and HRT, nutrition plays a key role in supporting wellbeing during menopause. A balanced diet rich in protein, healthy fats, fibre, and micronutrients helps maintain muscle mass, bone density, and stable energy levels. It is not about cutting foods out of your diet and feeling hungry, it is important to eat the correct foods to fuel your body and give you energy.
Mindful eating, hydration, and timing meals to sustain energy throughout the day amplify the benefits of exercise and social connection, making nutrition an essential part of thriving in this stage of life.
Whether you decide to take HRT or not, ensuring you make the correct food choices plays a vital part in our health and wellbeing as we age. We work alongside Jenny Bazely, our registered menopause dietitian to support women who are keen to get their health and diet on track alongside HRT support too. Remember, diet is not about cutting out the good stuff necessarily or restriction, it’s about what you eat and what’s on the menu in your day to day life.
Movement Matters, but the Type of Movement Matters Too
When energy is low, the goal isn’t to do everything, it’s to do the right things and the things you enjoy.
Different types of movement offer different benefits, and combining them can be incredibly powerful in midlife.
Any changes, however small, will still make a HUGE difference long term.
Walking is often underestimated yet it is one of the most powerful and accessible forms of exercise. It’s free, convenient, and supports cardiovascular health, bone strength, and weight management. It can be done alone, with friends, or as part of an organised group. Did you know the goal of 10k steps a day was created by a pedometer company, there is no set goal, just more, more than your usual, taking that extra long route home, walking to the post office instead of driving, it all adds up.
From there, many women build into other forms of movement:
- Running clubs help rebuild fitness, confidence, and stamina
- Strength training becomes essential for maintaining muscle mass, supporting bone density, improving metabolic health, and preventing injury
- Yoga and Pilates restore flexibility, improve posture, support pelvic floor health, and help regulate the nervous system
- Gym-based classes and training provide structure, variety, and professional guidance
- Swimming and cycling offer low-impact, joint-friendly ways to stay active and support overall movement and cardiovascular health.
As we age, natural hormonal changes including a decline in testosterone contribute to loss of muscle mass and strength. While replacing testosterone as part of HRT can be transformative for some women, strength training remains essential for all to maintain resilience, function, and long-term health.
Why So Many Women Turn to Classes, Clubs & Communities
Something we see repeatedly is women joining classes or clubs even when they feel exhausted. And these are often the women who manage to keep going. Classes give us the reason to turn up, if we leave it to ourselves we’re often the last one on the list of commitments within our families to prioritise.
This isn’t just about discipline. It’s about connection.
Being part of a group provides:
- Accountability – you’re more likely to show up
- Structure – removing the mental effort of planning
- Encouragement – especially on low-energy days
- Friendship – knowing you’re not alone
The Second Spring
Menopause is often described as a woman’s second spring. But for many, it doesn’t feel that way at first. With the right support, whether that’s HRT, the right kind of movement, or simply being around the right people, things can shift. Energy returns. Confidence grows. Movement becomes enjoyable again.
And that’s when this stage of life truly becomes what it has the potential to be:
A springboard, not a struggle to make the rest of your life the best of your life.
