Strong Women Through the Shift

Hormones, Strength & Recovery Strategies for Active Women in Midlife

Your body isn’t broken. Your physiology is changing, and your strategy needs to change with it.

Many active women reach their late 30s and 40s and start noticing things feel different. Recovery takes longer, strength gains slow down, joints feel more sensitive, and workouts that used to energize you now leave you exhausted.

Hormonal shifts during perimenopause and menopause change how the body responds to training, stress, and recovery, but most women are never taught how to adjust their strategy.

In this 90-minute workshop, physical therapists and women’s health specialists Charlotte Walters and Amy Spivey will help active women understand what’s happening in their bodies and how to adapt their training, nutrition, and recovery so they can stay strong and active for decades to come.

Event Details

Date: April 14
Time: 6:30 PM
Location: McHone Performance Training
Duration: Approximately 90 minutes with time for Q&A.
RSVP: Free to attend
This workshop is for active women who want to better understand how hormonal changes influence training, recovery, and long-term strength.

What You'll Learn

During this workshop, we’ll cover:

• Why strength, endurance, and recovery change in midlife
• What’s happening hormonally during perimenopause and menopause
• Why your old training strategy may stop working
• How to adjust your workouts to support muscle, joints, and energy
• Nutrition strategies that support hormones and recovery
• The role of sleep, stress, and nervous system regulation
• When hormone replacement therapy (HRT) may be worth discussing with a provider

Workshop Schedule

The workshop is structured around five key pillars for training and recovery in midlife:

1. Nervous System Regulation
How stress and recovery influence hormonal balance and performance.

2. Nutrition for Hormone Support
Fueling your body with adequate protein, balanced meals, and proper energy intake.

3. Strength Training for Longevity
Why intentional strength training becomes essential for muscle, bone, and metabolic health.

4. Recovery as Part of Training
Sleep, hydration, mobility, and rest strategies that support long-term performance.

5. Strategic Supplementation
Evidence-informed supplements that may support strength, recovery, and hormonal health.

Who This Workshop Is For

This workshop is designed for active women ages 35 and older who:

• Feel like their body has changed but aren’t sure why
• Want to maintain strength, energy, and mobility long-term
• Enjoy hiking, running, lifting, or staying active outdoors
• Want to better understand how to train during perimenopause

Join us for an informative and empowering evening and leave with practical strategies you can apply immediately.