Train With Your Body

How our bodies respond to exercise can differ greatly from one person to the next. Hormonal fluctuations, different life stages, and common issues such as pelvic floor symptoms or reduced core function can all influence how we feel and perform when we train.

Training that takes these differences and your current physical status into account can help you achieve better results, stay consistent, feel more confident, and reduce the risk of injury. Learning to adapt your training to your individual needs allows you to work with your body rather than against it.

Why Generic Programmes Don’t Always Work

While some women may move through the month without noticing hormonal symptoms, others may experience fatigue, low mood, or reduced strength. Add in the physical changes that occur during different life stages, and it becomes clear that a one-size-fits-all approach often falls short.

Pelvic floor problems, for example, are common yet frequently unreported or unnoticed, making certain types of exercise challenging. A weak core often further compromised during pregnancy and postpartum can contribute to poor posture, discomfort, or difficulty performing everyday movements.

Starting with the basics, such as learning how to properly engage the core and breathe effectively, is essential before progressing to exercises like squats or crunches. Skipping these foundations can place unnecessary strain on the body and, in some cases, make existing issues worse. While quick “5-minute ab blast” videos certainly have their place, they are unlikely to address these fundamentals which helps explain why many people unknowingly develop problems further down the line.

Why Strength Training Matters

Progressive strength training should sit at the core of any well-rounded programme. Building lean muscle supports metabolism, physical function, and bone density - all of which are particularly important for women, who are at greater risk of bone loss over time.

Exercises such as Pilates, walking, and HIIT can be valuable additions to your routine, especially if they are activities you enjoy. However, they shouldn’t completely replace the need for progressive overload, which is essential for building strong bones and resilient joints.

Importantly, effective training doesn’t mean doing the same workouts week after week. Hormonal changes, energy levels, and life circumstances can all affect how strong, coordinated, and well-recovered you feel. Some days may be ideal for lifting heavier weights, while others may call for lighter sessions, mobility work, or additional recovery. Learning when to push and when to adapt allows for consistency and long-term progress.

It Really Shouldn’t Be a Chore

Training should be sustainable, enjoyable, and enhance your life - not leave you feeling exhausted or disconnected from your body. Often, adapting the way you train can be the missing piece in making exercise feel supportive rather than draining.

Equally important is prioritising rest, recovery, and adequate nutrition. These elements work alongside training to help your body adapt, grow stronger, and stay healthy over time.

If you’d like to chat about anything above or feel you could benefit from tailored coaching, please get in touch - I’d love to hear from you!

References: American College of Sports Medicine (ACSM). ACSM’s Guidelines for Exercise Testing and Prescription. NICE. Postnatal care and physical activity guidance. NHS. Pelvic floor health and women’s health information. McNulty KL et al. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women. Sports Medicine.