Forget six-day gym schedules and restrictive routines. For many women in perimenopause, during or postmenopause, it's not always motivation that's lacking, it's confidence. And the fear of starting, failing or looking out of place? It's bigger than any fitness plan. But strength training is one of the most powerful things you can do in midlife, and you don't have to feel ready to begin, you just have to start small.

Whether you're juggling shift work, parenting or fighting fatigue, you can find a solution that works for you. Here's how to move through fear and build strength, confidence and energy, one step at a time.

The midlife muscle shift

As oestrogen declines during perimenopause and menopause, so does its protective effect on muscle, bone and mood regulation. This impacts sleep, energy, recovery, appetite and how your body stores fat. Many find their usual workouts stop delivering results and can even leave them feeling more depleted.

Doctors report a reduction in lean muscle mass by 3-8% per decade starting around age 30. However, a recent University of Exeter study comparing the effect of resistance training on muscle strength and mass before, during and after menopause revealed that the menopause does not affect a woman's ability to build muscle. Those who took part saw a 19% increase in lower body strength, a 21% increase in flexibility and a 10% increase in dynamic balance, mobility and stability. Before, after and during menopause, resistance training becomes essential.

Home is where the start is

Night-shift worker? Teenager keeping you up late? Forget the 'best time to train' advice. The best time is the one you can stick to. That might mean 10 minutes before bed, or two 5-minute sessions split across the day.

Oestrogen affects how we sleep, fuel and recover - all of which impact motivation. You might feel fired up one week and flat the next, so it's important to track how you feel and work around it.

Schedule workouts around your actual life. If you can get up 20 minutes earlier, brilliant. If you can add a five-minute fitness moment to your diary or phone calendar, great. Don't beat yourself up. This is about creating a low-friction routine that works even on hard days.

Time it right

Night-shift worker? Teenager keeping you up late? Forget the 'best time to train' advice. The best time is the one you can stick to. That might mean 10 minutes before bed, or two 5-minute sessions split across the day.

Oestrogen affects how we sleep, fuel and recover – all of which impact motivation. You might feel fired up one week and flat the next, so it's important to track how you feel and work around it.

Schedule workouts around your actual life. If you can get up 20 minutes earlier, brilliant. If you can add a five-minute fitness moment to your diary or phone calendar, great. Don't beat yourself up. This is about creating a low-friction routine that works even on hard days.

Try one new thing

If the gym feels too daunting, book a one-off session with a trainer or try a local women-only strength class. The right trainer will support your starting point.

Menopause can often feel isolating, so a group activity is a chance to meet others, share experiences and potentially find an accountability partner.

Look for a class that supports midlife women or a coach trained in menopause-specific programming. And if that's not for you, just try one new move at home this week. Add a resistance band. Swap a bodyweight squat for a weighted squat.

To ease menopausal joint aches and pains, you could also add some light Pilates or yoga to your routine – however light stretching daily before bed is also a good option. The key is to just do a little bit daily to build trust and confidence in yourself.

Rethink, rebuild, recover

Many of us focus on how we look, but in midlife we should focus on function. Your muscles protect your bones, support hormone balance and aid long-term health. Strength should be more about carrying your shopping without back pain. It's climbing stairs without feeling out of breath.

I recommend 1-2 days recovery between workouts. I call them 'progress days' because this is when your body repairs and builds muscle.

Protein is key to repairing and building muscle, but you also need a varied diet, to stay hydrated and – as I always tell my clients – to eat enough. Cutting calories alone won't build muscle.

Plan ahead for days when intense menopausal fatigue hits. I keep snacks like boiled eggs in the fridge and tubs of nuts in the car for when those moments strike.

Progress at your own pace

Midlife strength is about impact over image. It's reclaiming agency, energy and resilience at a time in life when you've often spent years putting others first.

Yes, it can feel scary to start. But go slow, begin small and know that every rep and every recovery day can help you take control of your life and health, and manage your own experience of menopause.

Train with Kate at owningyourmenopause.com

Take charge of your heart health

KNOWLEDGE IS POWER, AND BOOTS HAS THE TOOLS TO SUPPORT YOU

We all know about hot flushes and brain fog. But what about the silent, unseen changes happening within? Menopause can increase the risk of developing heart disease and high blood pressure, which often don't have any symptoms initially.

The decline in oestrogen that happens during menopause can not only cause hot flushes and night sweats: it can impact cholesterol, weight distribution and how your blood vessels function, increasing risk factors for developing heart disease and high blood pressure. This isn't meant to alarm you, but to empower you. Knowledge is power, and the first step to taking control is understanding your numbers. Boots is here to help you do just that.

Knowing your numbers is easier than you think. The Boots Wrist Blood Pressure Monitor, £36, is clinically validated for peace of mind. It's easy to use at home, providing clear readings of your blood pressure and even detecting an irregular heartbeat. It's your first line of defence, putting vital health insights right on your wrist where you can see them.

Support your body from within with Boots Cod Liver Oil + Garlic Capsules, £8.25 (two-month supply). This powerful supplement features cod liver oil, which contains DHA and EPA which helps maintain healthy heart function.* It's also fortified with vitamin D to support normal bone and muscle health, making taking these capsules a simple daily habit for helping your heart and bones.

Your next step

For an insight into your health, start with a free 15-minute Health MOT in a Boots store offering the service (England only). This service** includes a blood pressure check, giving you professional guidance and the confidence to make informed choices about your wellbeing. You have the power to positively influence your heart health, and it begins with awareness, supported by the right tools. Book your free 15-minute Health MOT at your local Boots store today at boots.com/healthhub

*The beneficial effect is obtained with a daily intake of 250mg of EPA and DHA. Always read the label. **England only, over 40s without history of hypertension. Most stores. Subject to availability.