Menopause and confidence in sport
You’ve trained for years and you know what you’re doing. Then perimenopause arrives, and suddenly you’re doubting yourself on the start line.
You’re far from the only one, and you can build your confidence again. Here are four simple routines to try. Make a track about your sport.
You’re far from the only one
Women in Sport asked 427 women about menopause and exercise. Just under a third of the women had become less active, and low confidence was one of the reasons they gave. Most of the women still wanted to stay active.
A 2026 UK study of 613 female horse riders found two in three felt less confident riding during menopause. One in five had thought about giving up riding altogether.
Why your sport can feel different
A bad night’s sleep makes even an easy session feel hard. Nerves you’d normally shrug off can hang around all morning before a race or a match. The NHS lists poor sleep and anxiety as common menopause symptoms, and neither one means you’ve lost your ability.
Four things to try before your next session
- Write down one thing you’re good at. Before you start, jot down one skill you’ve built over the years. You’ll start the session remembering what you can do.
- Have a tired-day plan. Decide now what a shorter session looks like. After a rough night, you can swap to the shorter session guilt-free. Rest counts as training.
- Breathe out for longer. For a minute before the start, breathe in for four and out for six. A longer out-breath helps you settle.
- Pick one cue word. Choose one word, like ‘steady’, and say your word to yourself on the start line.
Our free practice sheet has more start routines for your sport.
A track about your sport
Tell us about your sport and what’s changed for you, and we’ll write 20 affirmations around your answers. You can play your track before training or on the way to an event.
Make my sport trackA track costs from £7, and you keep the file. A track makes a lovely Christmas present for a friend who loves her sport. Send a track as a gift.
Support every week
The Sport Confidence Membership is £19 a month. You get up to four new tracks a month and a 5 minute reset called ‘Menopause and my sport’ for the days your confidence dips. See the Sport Confidence Membership.
Run a club?
Talking about menopause openly helps women keep coming to training. You’re welcome to share this page with your members, and we’ll happily write a short paragraph for your newsletter. Just email hello@buildyourinnervoice.com.
When to speak to a GP
If symptoms are affecting your daily life or your sport, talk to your GP. We’re a wellbeing tool, not a medical service, and our tracks support your confidence only.
If you need to talk to someone now, free, any hour:
UK and Ireland Samaritans, 116 123
United States Suicide and Crisis Lifeline, call or text 988
Anywhere else findahelpline.com lists the number for your country.
Common questions
Can I keep doing my sport during menopause?
The NHS recommends regular exercise during menopause. Your GP can advise on what’s right for you.
Does a track replace my coach?
No. Your coach works on your training, and your track works on your confidence.
Sources: Women in Sport, Menopause, Me and Physical Activity (2018). Prescott and others, Menopausal symptoms and equestrian participation, Sport Sciences for Health (2026). NHS, Things you can do to help with menopause symptoms.