If you're a menopausal or masters athlete, you've probably realized that what worked for you in your 30s doesn't always cut it anymore. Recovery takes longer, muscle mass doesn’t stick around like it used to, and high-intensity workouts can feel like they drain you more than they build you up. So when it comes to structuring your training, what’s the best approach?
Two of the most common training models are periodized training and pyramidal training. Both have their place, but understanding how they align with your body's changing needs is key to getting the most out of your training.
What is Periodized Training?
Periodization is all about structured phases. Training is divided into specific blocks that focus on different adaptations, such as endurance, strength, speed, or race preparation. This method is widely used to ensure athletes peak at the right time while avoiding burnout and injury.
Why Periodized Training Works for Masters and Menopausal Athletes
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Allows for strategic recovery so the body has time to adapt
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Reduces injury risk by gradually progressing workload
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Customizable to account for hormonal fluctuations and recovery needs
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Keeps training fresh by shifting focus throughout the season
What is Pyramidal Training?
Pyramidal training prioritizes a high volume of low-intensity work, a moderate amount of medium-intensity work, and a small portion of high-intensity training. It’s a model that many endurance athletes naturally follow because it allows for high mileage without excessive strain.
Why Pyramidal Training Works for Masters and Menopausal Athletes
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Promotes cardiovascular efficiency without excessive fatigue
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Easier on joints and muscles, making it more sustainable
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Encourages fat utilization and supports metabolic health
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Less stress on the body compared to high-intensity-heavy approaches
What Does Stacy Sims Recommend?
Dr. Stacy Sims, a leading expert in female physiology, doesn’t strictly advocate for one approach over the other. Instead, she emphasizes strength training, HIIT, and individualized recovery to counteract the effects of menopause.
Her key recommendations include:
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Heavy resistance training to maintain muscle mass and bone density
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Short bursts of high-intensity work to keep metabolic and cardiovascular health strong
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Smart recovery strategies to accommodate slower recovery times
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Flexible periodization that adapts to your current hormonal state and energy levels
Which One is Best for You?
The truth is, there’s no one-size-fits-all answer. Many masters and menopausal athletes benefit from a hybrid approach—using elements of periodized training to structure their season while following a pyramidal model for weekly intensity distribution.
What matters most is listening to your body, prioritizing strength, and being strategic with intensity. This stage of life isn't about grinding yourself into the ground. It's about training smarter so you can keep running, lifting, and thriving for years to come.
If you're unsure how to adjust your training to fit your changing physiology, I can help. As a coach specializing in menopausal and masters athletes, I work with runners and strength athletes to find the best approach for their goals. Whether you're looking for structured programming, strength guidance, or a personalized plan that adapts to your needs, let’s chat and get you on a plan that actually works for you.
