{"id":545485,"date":"2026-06-20T16:55:18","date_gmt":"2026-06-20T16:55:18","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/545485\/"},"modified":"2026-06-20T16:55:18","modified_gmt":"2026-06-20T16:55:18","slug":"how-i-built-strength-in-menopause-at-55-with-hybrid-training","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/545485\/","title":{"rendered":"‘How I Built Strength in Menopause at 55 with Hybrid Training’"},"content":{"rendered":"

\"Estimated5 min read<\/p>\n

I\u2019ve been active my whole life, but for most of it, my focus was entirely on cardio. Through my 30s until my late 40s, I ran multiple half-marathons<\/a> and full marathons<\/a>, and completed a triathlon. I used to think that if my heart rate wasn\u2019t soaring during a workout, it didn\u2019t count. I also assumed strength training<\/a> wouldn\u2019t benefit my endurance performance, so I never thought it was worth my time. But all of that changed as I was approaching 55.<\/p>\n

For years, I\u2019d been fighting a silent, exhausting battle with endometriosis<\/a>, a chronic health condition where tissue that is similar to the inner lining of the uterus grows outside the uterus. It had taken a severe toll on my body and drained my physical health and mental resilience, leaving me trapped in a cycle of constant pain and frustration.<\/p>\n

By my mid-50s, I realized something needed to change: I was deep in menopause, juggling a demanding work schedule, and struggling with stubborn weight gain<\/a>. Even though I was running, biking<\/a>, and swimming consistently, I wasn\u2019t seeing the results I wanted and I felt uninspired by my routine.<\/p>\n

Then a friend introduced me to Ultimate Performance<\/a>, a global personal training company, after she had undergone an incredible strength transformation from working with them. In an effort to build more muscle<\/a> definition and lose some weight, I began virtually strength training three days a week with my now-coach, Will Cascalla<\/a>.<\/p>\n

I started working out from home using adjustable dumbbells<\/a> and resistance bands,<\/a> following Will\u2019s series of full-body workouts<\/a> (which included exercises like split squats, glute bridges<\/a>, dead bugs, and overhead presses). As I got stronger and more confident, I started adding in heavier weights.<\/p>\n

I still loved cardio and planned to continue competing in triathlons, but scaled it back to only non-lifting days instead of daily. I also started paying closer attention to my nutrition\u2014I always thought I ate a balanced diet, but I had no real understanding of how much I was supposed to eat. With Will\u2019s help, though, I learned to count macros<\/a> and follow a structured meal plan that balanced protein, carbs, and healthy fats.<\/p>\n

The first few weeks with the new lifestyle changes were tough. But after three months, I\u2019d lost weight and started seeing more muscle definition in my arms, glutes, and core. I was also sleeping better, had more energy than I\u2019d felt in years, and was more focused during the workday. Then, about a year later, I competed in a triathlon and felt more powerful and efficient than I used to when biking, swimming, and running. My race time even dropped by several minutes.<\/p>\n

It took until my mid-50s, but I realized how much strength work could enhance my life, especially when it came to endurance training. That\u2019s how strength training became essential, not optional, for me.<\/p>\n

\"Person<\/p>\n

Debbie Mingoia<\/p>\n

Today, at 59, my workouts revolve around <\/strong>hybrid training<\/strong><\/a>.<\/strong><\/p>\n

I still enjoy competing in triathlons. But lately, I\u2019ve been drawn to HYROX<\/a>, a competition which combines running with functional workout stations (like sled pushes, wall balls, and ski ergs), because it challenges my body in new ways. I competed in my first HYROX race this past spring and plan to race again in the fall. To prepare, my current workout routine blends cardio with functional strength training<\/a>.<\/p>\n

Here\u2019s what my split looks like:<\/p>\n