While menopause brings a host of physical and emotional challenges, research continues to show that regular exercise is one of the most effective tools for managing its symptoms. As part of Menopause Awareness month in October, we’re sharing the inspirational stories of two Lincolnshire women, Karen and Caron,

The pair are both finalists in the Active Change Category for this year’s Lincolnshire Sport & Physical Activity Awards, and have been recognised for their remarkable transformations they have made, overcoming health conditions and personal obstacles alongside menopause symptoms to reclaim their strength, confidence, and health. Their journeys show that exercise is not just about physical health; it's a lifeline for managing menopause symptoms, building resilience, and reclaiming confidence.

From Modest beginnings to Powerlifting Podiums: Karen’s Story

Karen’s transformation is nothing short of inspirational. From modest beginnings - where her gym visits involved “just lying on the floor and trying to do a sit-up” - to now preparing to compete in powerlifting qualifiers, Karen has used physical activity to completely reshape her life, physically and mentally.

Her journey began with Aquacise classes at Louth, a gentle, low-impact form of exercise she took up to help manage arthritis. The classes gave her the confidence and consistency she needed, but what followed was more than she ever expected. Karen has since lost four stone, improved her overall health, and discovered a passion for strength training.

At first, Karen didn’t even know what a barbell was. But with the encouragement of a fellow gym user, Steve, who offered advice and support, she stepped into the weightlifting area - once a space she avoided. That simple support turned into a mentorship. Karen now lifts heavy and lifts proud. Her confidence, she says, has “gone through the roof.”

Managing Menopause Symptoms

Managing menopause symptoms alongside her training, Karen has remained honest and determined. On HRT, she’s learned to adapt her workouts around her hormone cycle.

“When I start my progestogen patch that week, I know I won’t lift as much,” she says.

Rather than let this discourage her, it has empowered her and Steve to work together—proving that training can and should flex around women’s health needs.

But this hasn’t held her back. It’s become part of the learning process, not just for Karen but also for Steve.

“The hot sweats, the brain fog! Steve has been very patient.”

Together, they’re adapting and learning how training and menopause interact. Proof that the gym isn’t just about fitness but understanding and support.

Karen has gone from hiding at the back of the gym to owning her place in the weightlifting corner with pride. She recently hit a personal best deadlift of 130kg and 55kg bench and has entered Iron Maidens in Nottingham at the beginning of next year

Her transformation has become a beacon for others. She and Steve often pause training to help others to start lifting, so they too can build a passion. Karen has also recently qualified as a Gentle Aquacise instructor. She now uses her story to inspire others, showing that age, arthritis and menopause are not limitations-they’re part of the journey.

Reclaiming Strength After Stroke: Caron’s Journey

At nearly 59, Caron, a secondary school teacher from Lincolnshire, has also reshaped her life through the power of movement. Following two mini strokes, she faced a stark wake-up call: if she wanted to change her life, she had to do it herself.

With support from an NHS Lifestyle Coach, Caron joined One You Lincolnshire’s “Exercise on Prescription” programme and began attending Magna Vitae’s inclusive fitness community at Meridian Leisure Centre. Starting with small dietary changes and Slimming World, she lost a stone and a half and gradually made her way back to the gym—a place that once felt out of reach.

Personal Training sessions helped rebuild her confidence, with support from her her trainer Liezi, being a game changer for Caron.

Liezi encouraged me to go upstairs in the gym and try some of the machines…Memory and coordination is slightly affected from what I’ve been through, but Liezi was brilliant at going over things, reminding me. She kept it simple and focused. It was great.

Despite ongoing challenges from her strokes, including reduced coordination and memory issues, Caron committed herself to group classes like yoga, Pilates and spinning.

Her results speak volumes:

• She’s gone from a size 18 to a size 10.

• Lost 4 stone and reduced her body age by six years.

• Increased her muscle mass by 16%.

• Regained the confidence to swim again—something she had previously avoided.

But Caron’s biggest achievement is her mindset. Exercise has become her emotional anchor, helping her cope with work stress, menopause symptoms, and the complexities of life. Yoga, in particular, has played a crucial role in strengthening her mental resilience. She says:

“Your mind is a bigger battle than your body”

Today, Caron is a motivator for others, regularly sharing her story and offering support to newcomers at the gym.

Exercise and Menopause: A New Narrative

Karen and Caron show that exercise doesn’t just alleviate physical symptoms of menopause, which can include pain, fatigue or weight gain, it’s a tool for empowerment. Being active can improve mood, boost confidence, and build community.

More importantly, their journeys highlight the importance of tailoring fitness around women’s hormonal changes, rather than pushing through them. Whether it’s adjusting strength training to match HRT cycles or using yoga to ease anxiety, their approaches reflect a growing awareness that women deserve exercise spaces that work with their bodies.

In a stage of life often defined by loss—of energy, identity, or control-Karen and Caron have found strength, purpose, and pride. Their message is loud and clear: menopause may bring change, but it also brings opportunity. And with consistency, courage, and community, anything is possible.

Supporting Women in Midlife to be Active

Find out more about how to support women to be active during midlife and menopause on our Knowledge Hub.