Last Updated on October 23, 2024 by Cristian Fry

Menopause is a natural part of life for women, but it can be really tough, especially when you’re trying to lead a group exercise class. How do you keep your energy up when you’re dealing with hot flashes or aching joints?

Here are some simple tips to help you handle symptoms, create a supportive space, and adjust your classes so you can stay healthy and motivated.

For more help, sign up for a free EMD UK membership to watch our webinar on this topic, hosted by our CEO, Gill Cummings-Bell. 

Whether it means incorporating recovery, focusing on self-care, or otherwise, these tips can help you keep leading classes with confidence during menopause.

Key Takeaways

  • Listen to Your Body: Change your schedule and class activities based on how you feel each day.
  • Recovery is Important: Make sure you get enough sleep and use active recovery to fight tiredness.
  • Stay Cool and Hydrated: Keep cool and drink water to handle hot flashes and stay energised.
  • Create a Supportive Space: Build a caring environment for both you and your participants.

Practical Tips for Teaching with Confidence During Menopause

1. Understanding Menopause and How It Affects Teaching

Menopause doesn’t happen overnight—it’s a gradual process that brings physical and mental changes.

Learning about the stages—peri-menopause, menopause, and post-menopause—can help you understand what’s happening with your body.

Menopause has over 50 symptoms – some well known ones are hot flashes, night sweats, tiredness, and brain fog. Knowing these symptoms can help you handle them while teaching.

Key Symptoms to Know:

  • Hot Flashes and Night Sweats: These can make exercising uncomfortable.
  • Fatigue and Brain Fog: Energy levels can change, and it might be hard to remember routines.
  • Joint and Muscle Pain: Pain can affect how you move and which exercises you feel comfortable showing.

Tip: Keep a symptom journal to track how you feel each day. Keeping track of your symptoms can help you make changes to your schedule when needed.

2. Adjusting Your Schedule and Classes to Match Your Energy Levels

Menopause can affect your energy, so it’s smart to plan when and how you teach.

Knowing when you feel your best can help you decide which times are good for more challenging classes and when it’s better to keep it gentle.

Tips for Scheduling:

  • Find Your Peak Energy Time: If you feel more energetic in the late morning, schedule tougher classes for that time.
  • Stay Flexible: Some days, you might feel tired suddenly. If you have the option to, consider swapping classes or teaching more relaxing sessions like yoga or stretching.
  • Example: If mornings are tough because you didn’t sleep well, switch your early HIIT class for a gentle movement session or Pilates to save your energy.

3. Make Recovery and Self-Care a Priority

Recovery is not just important during menopause—it’s key to staying healthy and keeping up with teaching.

Make sure you get enough sleep, rest, and manage stress to avoid burnout.

Ways to Recover Well:

  • Active Recovery: Include gentle activities like stretching, walking, or yoga in your weekly routine.
  • Sleep Tips: Sleep problems are common during menopause. Keep your room cool and establish a bedtime routine to help wind down before bed.
  • Self-Care: Mindfulness, meditation and other forms of self care can help manage stress and reduce brain fog.

4. Hydration, Nutrition, and Cooling Techniques: Stay Comfortable

Staying cool and hydrated is really important when dealing with menopause symptoms, especially during intense classes.

Tips to Stay Cool and Comfortable:

  • Drink Water Regularly: Always keep water with you, and consider adding electrolytes to replace what you lose when you sweat.
  • Cooling Gear: Wear layers you can easily take off, use cooling towels, and make sure your studio is well-ventilated.
  • Eat Well: Eat foods that help reduce inflammation to manage joint pain, and avoid caffeine or spicy foods that might make hot flashes worse.

5. Building a Supportive Environment with Honesty and Empathy

Being open about menopause can make it easier to manage and helps build trust with your class participants.

Everyone appreciates an instructor who is real about their struggles. It really helps you connect with your clients, and vice versa.

Ways to Create a Supportive Space:

  • Be Honest: Let your participants know if you need a quick break during a hot flash, and encourage them to listen to their bodies too.
  • Set a Positive Tone: Remind everyone that it’s okay to take breaks and modify movements as needed—this applies to both you and your students.
  • Ask for Feedback: Get suggestions on how to make classes more comfortable, like adding joint-friendly options or adjusting the room temperature.

When participants see that you’re human too, it helps create a real sense of community and encourages them to be open about their own challenges.

Teaching Classes During Menopause: Final Thoughts for Group Fitness Instructors

Teaching while managing menopause might need some changes—listening to your body, focusing on recovery, staying cool and hydrated, and keeping communication open are all important.

By taking care of yourself and being honest with your students, you stay healthy and set a great example for your participants. They’ll see that even during tough times, strength and resilience can shine through.

To learn more, sign up for a free EMD UK membership and check out our exclusive webinar led by our CEO, Gill Cummings-Bell. You’ll get more tips and strategies to support you during this important stage of your life.