FitBtch x NHS: Menopause & movement

Last week, Kelly gave a presentation for the NHS Norfolk & Suffolk on menopause and movement for Menopause Awareness Month. It was an hour session covering what actually matters when it comes to exercise in menopause.

She got some brilliant questions and we thought it was worth turning into a blog to help even more of you midlife minge-owners. So here we are. Real questions from real women with some properly helpful answers.

And also, fk yeah Kelly you absolutely legendary SLAG!

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1. “Some days I feel flat as a pancake - how do I stay consistent?”

First up, this is totally normal.

In perimenopause and menopause, there are (more than a few!) days when it feels like someone’s flicked your energy switch off. The mistake most women make is thinking that if they can’t go hard, they might as well not bother at all.

I tell my clients: on those low days, you just need a plan B.

Maybe it’s swapping a planned workout for a walk, a bit of mobility, or an easier session. It still counts. These completely knackered phases do pass, and the goal is to keep moving through them rather than stopping completely. Consistency isn’t about perfection. It’s having a backup for the days when your tank is empty.

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2. “What about supplements like creatine and marine collagen?”

Let’s start with creatine.

It’s one of the most well-researched supplements out there – and for good reason. It helps with high-intensity exercise (think lifting, sprinting, anything explosive) by improving energy production for those short bursts of effort.

More recently, studies are showing positive effects on brain health and cognition, which is HUGE for menopausal women.

So yes, creatine is worth your attention.

As for marine (or any) collagen, my honest take? The research is underwhelming.

The marketing sounds great, but if you’re already eating enough protein, your body has what it needs to produce collagen naturally.

So before you drop £££ on supplements, look at the basics first: your food, training, recovery, sleep. Supplements come last.

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3. “I love Zumba. Is that enough exercise?”

Zumba gets a big thumbs up from me.

It’s fun, social, gets your heart rate up and includes impact, which is brilliant for bone health. The community and enjoyment side are massive for actually sticking to it, too.

Does it tick every single box? Not quite. It doesn’t include resistance work for muscle strength.

But as part of your week, it’s a great piece of a bigger perimenopause fitness puzzle.

Keep doing the things you enjoy, because that’s what keeps you moving long-term.

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4. “I do loads of cardio. Do I still need to lift weights?”

Short answer: yes.

Longer one: cardio is non-negotiable for heart health, especially as cardiovascular disease risk rises after menopause. But to support your bones, muscles and metabolism, resistance training is key. It helps preserve lean muscle, improves bone density and makes daily life easier as we age.

Think of cardio and strength as partners, not competitors. You really need both.

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5.  “Can I exercise with a prolapse?”

Yes... but it’s all about strategy.

Many women with prolapse can train safely and effectively, but it needs to be done with awareness and good guidance. It’s not about a list of “safe” or “unsafe” exercises, it’s about how much pressure your body can manage and how you control it.

If you’ve got a prolapse, my advice is to work with a women’s health physio so they can help you identify the right loads, positions and breathing techniques for you. Avoiding exercise completely isn’t the answer, learning how to manage it is. And we have a killer Pelvic Floor Restore course that will really help.

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Kelly's final thoughts:

The biggest takeaway I want everyone to have from my presentation is this:

Movement in menopause isn’t about doing more. It’s about doing what works for you.

You don’t have to smash the flaps out of every session or chase bougie wellness trends.

You just need to move regularly, lift something a couple of times a week, look after your recovery and build health and nutrition habits you can sustain around all the other bs a midlife woman has to manage.

You know where to find us for all of the above!

PS. We've just added a special discount code for NHS workers, so if you're interested in joining us, email info@fitbtchpower.com from your work address and we'll send you a code for £20 off our annual memberships.