Perimenopause & Menopause Strength Training in Dallas

I'm Raven “Rae” Marsh, a Dallas strength coach who works with women in perimenopause (the transition leading up to your final period) and post-menopause (the years after). Whether you've lifted for years or never touched a barbell, I build your training around where your body is now: your strength, your joints, your energy, your schedule and your health history.

What I do for women in perimenopause and menopause

I build your program around where you are right now

Energy, sleep and recovery can change from one week to the next at this stage, so your plan is not fixed. Your training covers strength work, core and stability, and cardio, and I adjust it when your body tells us to.

I help you build and keep muscle

Muscle is the center of the plan. We lift with progressive overload: I add weight in the smallest steps, and only when your last sessions hit the target effort with clean form. If a set felt too hard or your form slipped, we hold the weight. That keeps you progressing without getting hurt.

I train you for bone, not just the scale

Heavier, well-coached lifting is one of the best-studied ways to support bone density after menopause. We build toward loads that challenge you, with technique first, and add power or impact work only when you and your provider are comfortable with it.

I track what is actually changing

My in-person clients get a monthly InBody scan at Recess so we can see lean mass and body fat, not just a number on the scale. Every client gets a monthly progress report, and we use the trends to adjust your training and nutrition.

I give my clients nutrition guidance from the start

Protein and calorie targets are built from your InBody scan and your goals, and I explain why so you can make decisions on your own. Nutrition guidance is included for every in-person client, and for remote clients on the Strength + Nutrition and Pre/Post-Natal tiers.

I coach your form in real time

Knowledge and cueing are my strengths. I watch how you move, correct it on the spot and teach you what each exercise is for, so you build confidence in the weight room rather than just following a list.

I work alongside your care team

I'm not a clinician and I don't diagnose or treat medical conditions. If you have low bone mass, heart concerns or other conditions, I ask for your provider's input first and train within their guidance. I can help you bring specific observations to your doctor, and I'll refer you to the right specialist, such as a pelvic floor physical therapist, when something is beyond my scope.

I suggest recovery options that fit your week

Recess has a sauna, cold plunge and compression boots. I include them in your program as optional suggestions, never requirements.

Who it's for

Women in perimenopause, women past menopause, and women who aren't sure which stage they're in. Beginners are welcome. My clients range from their 20s to their early 70s, and I adjust the program to your stage rather than handing you a one-size-fits-all plan.

How to get started

Apply to train so we can talk through your goals, your history and what you want from training. If you have low bone mass or a medical condition, we start by getting your provider's input.

The research behind how I train

I build programs from the evidence, and I'm honest about where it is strong and where it is limited.

Muscle is lost and fat is gained across the transition

In the Study of Women's Health Across the Nation (SWAN), women lost lean mass and gained fat mass from two years before to two years after the final menstrual period. Greater lean mass loss was associated with lower hip bone density and a higher risk of fracture afterward. This is observational research, so it shows an association, not proof of cause.

Strength training can improve bone density

A 2025 meta-analysis of 17 randomized trials (690 postmenopausal women) found that resistance training improved bone density at the lumbar spine, femoral neck and total hip, with the clearest results from heavier training (70% of one-rep max or more) about three times a week. The trials varied a lot, so treat the exact numbers with caution.

In the LIFTMOR trial, 101 postmenopausal women with low bone mass did supervised heavy lifting and jump training twice a week for 8 months. Spine bone density rose about 2.9% in the training group and fell about 1.2% in the comparison group, strength and function improved, and there was one minor adverse event. Those women were screened and closely supervised, so this is not a reason for everyone to start with heavy loads.

What strength training does not treat: hot flashes

The Menopause Society's 2023 position statement does not recommend exercise as a treatment for hot flashes, and says hormone therapy is the most effective option. I train you for strength, bone and function, and I'll point you to your doctor for symptom treatment.

Sources: Shieh et al., Journal of Bone and Mineral Research, Menopause-Related Changes in Body Composition Are Associated With Subsequent Bone Mineral Density and Fractures: Study of Women's Health Across the Nation (2023). Zhao et al., Journal of Orthopaedic Surgery and Research, Optimal resistance training parameters for improving bone mineral density in postmenopausal women: a systematic review and meta-analysis (2025). Watson et al., Journal of Bone and Mineral Research, High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial (2018). The North American Menopause Society, Menopause, The 2023 nonhormone therapy position statement (2023). Most trials studied postmenopausal women, so the evidence specific to perimenopause is thinner.

Related training

You can also read about PMOS (formerly PCOS) training and strength training for teen girls. Looking for something else? See my pages on prenatal personal training and postpartum personal training in Dallas, or browse all services and pricing. My blog covers the research behind how I coach, and the free workout builder gives you a starter plan.

Where I train

I coach in Dallas, TX, out of Recess Fitness Club (5706 E Mockingbird Ln, Dallas, TX 75206). In-person sessions are at Recess. New to Recess? Your first session is a free trial. Already a Recess member? Book with me through Recess. Lower Greenville, Lakewood, Knox-Henderson, SMU, University Park and Highland Park are all a short drive from Recess. Not in Dallas? I also offer remote coaching.