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July 03.2025
3 Minutes Read

Rediscovering Fitness: How Strength Training Helped Me Combat Perimenopause Weight Gain

Fit woman in athletic wear smiling confidently, strength training backdrop.


Strength Training: A Transformational Journey at 49

By embracing strength training, Alicia Erickson, now 49, has transformed her life not just physically, but mentally as well. The notion that one must slow down or give up when reaching a certain age is vividly dismantled by her story, reminding us that powerful change is possible through dedication and the right approach to fitness.

The Challenge of Perimenopause and Weight Gain

As women navigate through perimenopause—a natural transition in life often accompanied by hormonal changes—many find that traditional forms of exercise become less effective. Alicia experienced this firsthand. At 45, her beloved CrossFit workouts and running began feeling overwhelming, leading her to gain weight rather than shed it. It's a common story echoed by many women in similar situations, who often feel frustrated by changes in their bodies that seem beyond their control.

From Running to Strength Training

Faced with these challenges, Alicia made a pivotal decision to pivot her fitness journey. Shifting from high-intensity workouts to a regimen focused on strength training allowed her to regain control over her physical well-being. With a structured program that involved training four to five days a week using Mind Pump and JorryFitt workout systems, Alicia not only lost 15 pounds but also started emphasizing body recomposition, where muscle is built and fat is reduced. The emphasis on strength training has been backed by research highlighting its benefits, especially for women in midlife, as it supports bone density, metabolism, and overall wellness.

Importance of Nutrition and Self-Care

In conjunction with her new exercise routine, Alicia honed in on nutrition, targeting a daily intake of 130 grams of protein while maintaining a caloric deficit. This approach transforms traditional weight loss strategies, focusing on high-quality macronutrients over mere calorie counting. What makes Alicia’s journey even more inspiring is her decision to cut alcohol from her lifestyle—a choice that has brought her a sense of clarity and wellness. It’s a powerful reminder for many women that lifestyle changes can have profound impacts on health and wellness, supporting both physical transformation and mental clarity.

The Journey Toward Becoming a Personal Trainer

Alicia's journey is not solely about weight loss or fitness; it also reflects an internal transformation leading to her desire to inspire others. After years of photography, she recognized a gap in representation for women her age in the fitness industry. Earning her certification as a personal trainer through the National Academy of Sports Medicine at 50 showcases not only her passion for fitness but also her commitment to empowering other women to embrace their strength training journeys.

Strategies for Success: What Women Can Learn

Through her experience, Alicia embodies the core values of empowerment and resilience. Here are strategic takeaways for women navigating similar life stages:

  • Find Your Exercise Passion: Connecting with an exercise form that brings joy is essential. Whether it’s strength training, yoga, or walking, finding what resonates with you makes fitness sustainable.

  • Focus on Nutrition: Quality nutrition plays a vital role in wellness. Make deliberate choices that foster energy and health, rather than simply trying to lose weight.

  • Utilize Community and Support: Engaging with a supportive community can make a world of difference. Use your experiences and goals to inspire others.

  • Set Realistic Goals: Transformation takes time. Celebrating small victories ensures measurable progress toward your ultimate objectives.

Embracing Change: The Road Ahead

Alicia’s journey reflects a powerful narrative about aging, fitness, and self-acceptance. As women approach their 40s and beyond, it is crucial to lead a lifestyle that prioritizes health and embraces change. Every step taken towards strength, both physical and emotional, can lead to monumental shifts—not only in your fitness journey but in your entire outlook on life.

Take Charge of Your Wellness Journey

If Alicia's story resonates with you, consider taking actionable steps toward your fitness journey. Incorporating strength training, focusing on proper nutrition, and surrounding yourself with supportive communities can be transformative. Begin today: You too can redefine your narrative and inspire others to follow.


Wellness

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