Coaching Perimenopause and Menopause: What you Need to Know

Coaching women through perimenopause and menopause can be a challenging yet rewarding experience. These stages bring significant hormonal shifts that impact physical performance, emotional well-being, and overall health. Coach360 has partnered with Wild.AI to bring education surrounding coaching strategies for the perimenopausal and menopausal woman.  Wild.AI has seen an uplift in women stepping into the gym for the first time during this transition. But we are also seeing women who have trained their whole lives refuse to let menopause get in the way of the sports they love. Women are incredibly powerful, and coaches need to embrace the opportunities by getting a solid understanding of perimenopause and menopause.

Understanding these changes is crucial for providing the support and guidance athletes need to thrive during this period.

What are Perimenopause and Menopause?

Perimenopause is the transitional phase leading up to menopause, marked by irregular menstrual cycles and a variety of symptoms such as hot flashes, mood changes, and sleep disturbances. This phase can last several years as hormone levels, particularly estrogen and progesterone, begin to fluctuate and gradually decline. 

Menopause is defined as the point when a woman has not had a menstrual period for 12 consecutive months. Symptoms like decreased bone density and brain fog often accompany this. 

These changes can be predictable for some women and completely unpredictable for others. Coaches need to be on the ball and in communication with their team, watching out for the visible signs, but creating a space where women can speak freely about how they feel. 

Inclusivity and Trust

Creating a positive and inclusive team culture is essential for fostering trust and open communication. Women should feel comfortable discussing their needs and concerns. Regular check-ins, anonymous feedback options, and education sessions about perimenopause and menopause can help build this inclusive culture. When women trust their coaches, they are more likely to share important health information, leading to better performance and well-being.

Remember, we’re still in a society that deems women’s issues a taboo subject. We women are fantastic at keeping a brave face and showing the outside world that nothing bothers us. It can be hard to open up, especially if you’re in the first few sessions with a coach. Be gentle with your women and let them lead the conversations. 

Every Experience is Unique

No two women experience perimenopause or menopause in the same way. Symptoms can vary widely in severity and duration, requiring a personalized approach to coaching. Some may struggle with hot flashes and night sweats, while others may face mood swings and anxiety.

Understanding each athlete’s unique experience allows coaches to provide tailored support that addresses specific challenges. Low-impact training, like swimming or cycling, can help in cases of reduced bone density. Adapted HIIT sessions can help maintain high intensity and allow for better recovery between intervals. Reducing the intensity can help when women aren’t feeling their best, but turning it up on days when they feel great can build confidence. This individualized approach helps improve performance outcomes and reduces the risk of injuries like fractures and breaks.

Use Data

Leveraging data can enhance the coaching process during perimenopause and menopause. Tools like the Wild.AI app have specific settings for perimenopause and menopause, so women can track hormonal fluctuations, symptoms, and performance metrics on a daily basis. The app then uses this data to create a readiness score, which helps coaches gauge feelings quickly without asking invasive questions. Coaches with multiple women in their client base can use the Wild.AI coach dashboard to track the data from all their Wild.AI users in one place. This data allows coaches to make informed decisions about training adjustments, recovery strategies, and nutritional advice. This evidence-based approach ensures that training programs are aligned with the athlete’s current physiological state.

Keep up with the Changes

Perimenopause and Menopause are not static phases; they involve ongoing changes that can last for several years. Coaches must stay informed about the latest research and developments in perimenopausal and menopausal health to support their women effectively. Attending workshops, reading up-to-date literature, and consulting healthcare professionals can provide valuable knowledge and strategies for managing menopausal symptoms. Continuous education ensures that coaches can adapt their methods to meet the evolving needs of their athletes.


With the right support and knowledge, the journey through perimenopause and menopause can be smoother. Coaches who prioritize understanding and inclusivity will empower their athletes to thrive during these transitions, both in their sport and in their overall health. Women are powerful. Our bodies are amazing. Coaches can be an excellent ally through this transitional period.

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