Stronger After 40: My Free Guide to Staying Strong Through Peri and Post-Menopause

Dana Wotton
May 14
3 min read

Because hot flushes shouldn’t be the only thing turning up the heat.

Search‑friendly quick win: Landed here after googling free perimenopause workout guide or online personal trainer UK for women over 40? You’re in exactly the right place. 👋

Why This Free Guide Will Be Your Midlife Power‑Move

Peri-menopause often feels like Mother Nature pressed shuffle on your hormones—one day you’re smashing kettlebell swings or getting a PB on your 5k, the next you’re reading the NHS site wondering if night sweats count as cardio. Declining oestrogen can chip away at bone density, muscle mass and mood stability. Strength training is the comeback tour your body’s been waiting for, and my brand‑new FREE Stronger After 40 Guide puts you in the headline slot.

Science‑Backed Perks (The Tea ☕️)

Muscle is your metabolic BFF. We can lose up to 8% each decade after 30, but resistance work reverses that trend.
Bone armour. Strength training sparks osteoblast activity, slashing fracture risk.
Mood boost. Lifting weights raises serotonin and dopamine—think Jaffa Cakes for your brain, minus the sugar crash.
Blood‑sugar balance. More lean mass = steadier glucose, fewer mid‑afternoon biscuit raids.

What’s Inside the Free Stronger After 40 Guide

Strength Training for Beginners Sample Programme —You don’t need hours in the gym, just 2-3 sessions per week can transform how you feel.
The Stronger After 40 Nutrition Blueprint — Learn the basics on how to support your hormonal health, energy and recovery and why protein is so important.
Lifestyle and Recovery Strategies for Feeling Your Best — My top 3 strategies to help you navigate peri and post-menopause.

How to Use the Guide for Maximum Gains

Schedule workouts like board meetings. Pencil in those three sessions and guard them like the last Yorkshire pudding.
Prioritise recovery. Swap punishment‑cardio for restorative walks on high‑symptom days.
Fuel the fire. Aim for 25g-30g of protein per meal - yes, that may mean another scoop of Greek yoghurt.
Join the convo. Pop into my private Facebook community, Rise with Dana - Stronger After 40 Women’s Group, to celebrate PBs, discuss coping strategies for peri and post-menopause and vent about hot flushes with a group of lovely, like-minded women!

Common Myths, Busted!

“Lifting heavy will make me bulky.” If it were that easy, every gym in the world would look like an action movie set. What you’ll actually gain: definition, confidence and a metabolism that refuses to ghost you.

“Cardio torches more fat.” Cardio burns calories during; strength training keeps burning after thanks to EPOC (Excess Post-Exercise Oxygen Consumption) - lift now, Netflix later, burn all day.

“It’s too late to start.” Some of my strongest clients picked up their first dumbbell in their 50’s. Your body is always updatable.

Download Your Free Guide & Start Lifting Like a Boss

Peri-menopause isn’t a pause; it’s a pivot. Click below, grab your Stronger After 40 Guide, and let’s trade hot flushes for hot PBs.

💪Download the Stronger After 40 Guide (Free)💪

Ready for Personal Coaching Once You’ve Got a Taste for Strength?

If you’re hungry for tailored programming, regular feedback and catch up sessions and a coach who knows peri‑ to post‑menopause physiology inside‑out, my Online Personal Training options are here.

Why Work With Me 1:1

Train anywhere. From Aberdeen to Aylesbury, in the gym or at home - I will work with you to design a program that suits you and your goals..
Expert coaching without London prices. Receive personalised programming, nutrition, health and lifestyle support, and weekly check‑ins.
Flexible scheduling. Sessions fit around the school run, commute or that 3 p.m. Teams call.

👉 Curious? Peek at the packages here: Online Personal Training UK with Rise with Dana