Let’s talk estrogen. Not the glamorous, skin-glowing, libido-boosting version you hear about in beauty ads—but the tricky kind that shows up uninvited and overstays its welcome. I’m talking about estrogen dominance, and if you’re postpartum, perimenopausal, or fully menopausal, chances are this hormonal imbalance might be affecting your workouts, your energy, your recovery, and your results.
Whether you’re a gym veteran or just trying to survive your next group class without wanting to crawl into child’s pose for 45 minutes, understanding how estrogen dominance works with (or against) your body is a game-changer.
What Is Estrogen Dominance, Anyway?
Estrogen dominance doesn’t always mean you have too much estrogen. It means your estrogen is high relative to progesterone, kind of like having a loud neighbor and no walls. It throws off the whole vibe.
This imbalance can be caused by:
- Chronic stress (hello, cortisol)
- Poor liver detoxification
- Exposure to endocrine-disrupting chemicals (plastics, skincare, even receipts!)
- Being postpartum (progesterone plummets after birth)
- Perimenopause (progesterone often declines faster than estrogen)
- Hormonal birth control or HRT mismanagement
Symptoms Women Often Dismiss (But Shouldn’t)
Women experiencing estrogen dominance often chalk up the symptoms to “aging” or “being tired,” but the list includes:
- Fatigue (especially after workouts)
- Trouble losing weight (especially around the hips, thighs, and belly)
- Breast tenderness or swelling
- PMS or irregular cycles (or weird symptoms even without a period)
- Mood swings, anxiety, or irritability
- Bloating or water retention
- Sleep disturbances
- Brain fog
And the kicker? These symptoms can show up even if your labs are technically “normal.”
How Estrogen Dominance Messes With Your Workouts
Here’s where things get frustrating. You’re showing up, lifting, running, sweating, but not getting the payoff. Estrogen dominance might be getting in the way in the following ways:
Energy & Motivation Tank
Estrogen imbalance affects neurotransmitters like serotonin and dopamine. This means you might start a workout dragging, or feel too emotionally fried to even put on your sports bra.
Slower Recovery
Too much estrogen promotes inflammation and can increase cortisol. That combo equals sore joints, delayed muscle repair, and a tendency to feel “puffy” rather than strong.
Plateaued Progress
Estrogen dominance is linked to insulin resistance, especially around perimenopause. This makes it harder for your body to use carbohydrates efficiently, and fat storage (especially belly fat) becomes more stubborn, even with strength training.
Exercise Intolerance or Burnout
When estrogen is high and progesterone is low, your stress resilience tanks. Intense workouts (like HIIT or heavy lifting with poor recovery) may feel like they’re doing more harm than good.
What You Can Do About It (In the Gym)
Don’t worry, you don’t have to toss your dumbbells or become a walking yoga mat. With a few smart adjustments, your workouts can actually help rebalance hormones:
Lift Heavy, but Smart
Strength training is still gold. It helps manage insulin, boost metabolism, and protect bone density. But back off the “no pain, no gain” mindset. Prioritize form, tempo, and recovery.
Embrace the Deload Week
If you’re used to powering through, this might feel like blasphemy, but cycling your intensity (a deload week every 4–6 weeks) gives your hormones space to recalibrate.
Shorten & Soften Cardio
Chronic long cardio sessions (especially on an empty stomach) can spike cortisol. Opt for shorter, moderate bursts like a brisk 20-minute walk after meals or a low-impact circuit.
Focus on Recovery Like It’s Part of Training
Sleep, breathwork, mobility, and yes downtime, are crucial. Overtraining when estrogen is high can dig you into a hormonal hole.
What You Can Do Outside the Gym
Your lifestyle choices matter just as much as your reps. Try:
- Support liver detoxification: cruciferous veggies, fiber, and hydration help your body clear out excess estrogen.
- Ditch xenoestrogens: Switch to glass containers, clean personal care products, and avoid fragrances.
- Manage stress intentionally: Walking, laughter, therapy, journaling. Whatever gets you out of “fight or flight.”
Postpartum Women: You’re Not Exempt
After childbirth, progesterone crashes. That’s why you might feel anxious, have poor sleep, or notice your body holding fat in new ways even if you’re nursing or moving regularly.
Keep workouts short, restorative, and rhythm-based (think stroller walks, core work, bodyweight resistance) while giving your hormones time to stabilize. Intensity can come later.
The Perimenopausal Puzzle
Perimenopause is a time of hormonal seesaws. Your estrogen may actually surge before it crashes, which can be especially confusing. You’re not imagining that rollercoaster. Here, consistency in movement, sleep, and blood sugar balance becomes your hormonal lifeline.
In Menopause? All Hope is Not Lost.
You still benefit immensely from strength training, but with a twist: protein timing, managing inflammation, and listening to your recovery cues become more important than chasing PRs.
This isn’t about doing less. It’s about doing it better, with intention.
Bottom Line: You’re Not Broken, You’re Bioindividual
Estrogen dominance is common, but it’s not something you just “have to live with.” Your workouts can be a tool, not a trigger. It starts with understanding that the same program that worked for you at 25 may need adjusting at 45, 55, or six weeks postpartum.
At Lioness Fitness, we believe in training with wisdom, not just willpower.
Sources
- Dr. Lara Briden – The Period Repair Manual
https://www.larabriden.com/ - Dr. Sara Gottfried – The Hormone Cure
https://www.saragottfriedmd.com/ - Journal of Women’s Health (NIH)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539846/ - Institute for Functional Medicine
https://www.ifm.org/ - Precision Nutrition – Hormones and Training
https://www.precisionnutrition.com/