'I've had mixed advice about whether HIIT is or isn't good for menopausal women. Please help clear up what I should be doing!'

This month Sean Murphy, Ultimate Performance personal trainer, shines a light on how to HIIT train during midlife

- Sean Murphy

There’s a lot of confusion about whether women should avoid high-intensity training during menopause, but it's not as simple as saying yes or no.

What matters is how often it's done, how well recovery is managed and how it fits within a structured plan.

Hormonal changes through perimenopause and menopause can affect recovery, sleep and energy levels. That doesn’t mean high-intensity work should be avoided, rather, it just needs to be programmed intelligently. When managed well, HIIT supports cardiovascular health, helps maintain muscle and improves metabolic control. Cortisol will always rise during harder sessions, but that’s a normal part of how the body responds to exercise. With good recovery and consistency, training helps regulate it across the day.

Strength training should sit at the centre of any programme at this stage of life. That is why Ultimate Performance has launched its ‘Stronger, for Life’ campaign - to encourage women who are either perimenopausa,l or approaching the perimenopausal period of their lives, to lift weights. Strength training is what drives meaningful change in strength, muscle, bone and long-term health. High-intensity and aerobic work have their place around that foundation, but they shouldn't replace it. The goal isn't to eliminate intensity, it's to use it with purpose.

How often to do HIIT work