Menopause changes more than your cycle. It reshapes how your body responds to movement, recovers from effort, and builds strength. Around 80% of women experience symptoms like hot flashes and night sweats, while declining oestrogen affects bone density, muscle mass, and joint health.
The good news? Exercise during menopause remains one of the most powerful tools for managing symptoms and protecting long-term health. The key is knowing what to adjust, what to prioritise, and how to build a menopause workout that truly works for your changing body.
Why Your Body Responds Differently Now
Hormonal shifts during menopause create real physiological changes that affect how you train and recover. Understanding these changes helps you work with your body rather than against it.
According to the Endocrine Society, women can lose up to 20% of bone density during and immediately after menopause. Muscle mass naturally decreases (a process called sarcopenia), metabolism slows, and joints may become more vulnerable to strain. Sleep disruption and energy fluctuations add another layer of complexity.
A thoughtful menopause fitness routine accounts for these shifts. Rather than pushing through discomfort or sticking rigidly to old habits, the focus moves toward strategic movement that builds strength, protects bones, and supports hormonal balance.
Best Exercise Types for Menopause
Not all exercise delivers equal benefits during this life stage. Research points to specific activities that address the unique challenges menopause presents, from bone loss to mood changes. Here are the most effective options to include in your routine.
Strength Training
Resistance training stands out as perhaps the single most important exercise after menopause. Research published in Frontiers in Physiology recommends strength training two to three days per week at moderate to high intensity for optimal bone health. Weight-bearing exercise stimulates bone remodelling and helps counteract the accelerated bone loss that occurs when oestrogen declines.
Focus on compound movements targeting major muscle groups: squats, deadlifts, rows, and presses. Use dumbbells, resistance bands, machines, or your own body weight. Progressive overload (gradually increasing weight or repetitions) remains essential for building strength safely. Start with weights you can lift for 10 to 12 repetitions with good form, then progress from there.
Cardiovascular Exercise
Heart health becomes increasingly important as oestrogen's protective cardiovascular effects diminish. The NHS recommends 150 minutes of moderate-intensity aerobic activity weekly, which translates to about 30 minutes on most days.
Cycling, dancing, elliptical training, and aerobics classes all qualify as effective cardio options. Mix steady-state sessions with occasional interval training (short bursts of higher effort followed by recovery) to challenge your cardiovascular system in different ways. The variety also keeps your menopause workout engaging over time.
Walking and Swimming
Sometimes the simplest activities prove most sustainable. Brisk walking counts as moderate-intensity cardio while being gentle on joints. Aim for a pace where you can talk but not sing. Walking outdoors adds mood-boosting benefits from natural light exposure, which can help regulate sleep patterns disrupted by menopause.
Swimming and water aerobics offer excellent low-impact alternatives, particularly valuable if joint discomfort makes land-based cardio uncomfortable. The water provides natural resistance while supporting your body weight, making it ideal for women managing arthritis or recovering from injury.
Yoga and Mind-Body Practices
A systematic review in BMC Women's Health found evidence that yoga improves physical, urogenital, and total menopause symptoms. Beyond symptom relief, yoga enhances flexibility, builds balance (reducing fall risk as bone density decreases), and provides stress management tools that help regulate cortisol levels.
Tai chi and Pilates offer similar mind-body benefits. Pilates particularly strengthens the core and pelvic floor, addressing issues like incontinence that some women experience during menopause. Even 20 to 30 minutes of practice several times weekly can make a noticeable difference.
Balance Training
Falls become a greater concern as bone density declines, making fractures more likely. Dedicated balance work helps maintain proprioception (your body's sense of position in space) and reduces fall risk. Simple exercises like single-leg stands, heel-to-toe walking, and standing on unstable surfaces challenge your balance system effectively.
Incorporate balance challenges into your daily routine: stand on one foot while brushing your teeth, practice getting up from a chair without using your hands, or try standing yoga poses. Small, consistent efforts build significant stability over time.
Building Your Weekly Routine
Creating a sustainable exercise routine after menopause requires balancing multiple training goals while allowing adequate recovery. A well-structured week might include the following elements:
- Two to three strength training sessions (40 to 45 minutes each)
- 150 minutes of moderate cardio spread across the week
- One to two flexibility or yoga sessions
- Daily balance exercises integrated into your routine
Listen to your body throughout this process. Energy levels fluctuate during menopause, so adjust intensity accordingly. Some days call for a challenging strength session; others may suit gentle yoga or a leisurely walk. Recovery becomes increasingly important, so aim for seven to nine hours of quality sleep and stay well hydrated throughout the day.
Supporting Your Fitness Journey with Natural Relief
Managing menopause symptoms effectively makes maintaining a consistent workout routine much easier. When hot flashes, muscle tension, or poor sleep interfere with your training, natural support can help bridge the gap.
Glow by Hormone University offers hormone-safe, naturopathic products designed to support women through every life stage. For post-workout muscle recovery and relaxation, the Super Rich Magnesium Body Lotion combines transdermal magnesium with collagen-boosting ingredients to ease tension and support restful sleep.
The Menopause SOS Cream contains wild yam and vitex to help balance hormones naturally, addressing hot flashes, night sweats, and energy fluctuations that can derail your fitness goals. When your symptoms are managed, staying consistent with your menopause fitness routine becomes far more achievable.
Ready to Support Your Menopause Fitness Routine?
Finding the right balance of movement, recovery, and symptom management makes all the difference in how you feel during this transition.
Explore the full range of Glow by Hormone University products to support your wellness journey naturally.
Frequently Asked Questions
1. What is the best type of exercise during menopause?
A combination of strength training, moderate cardio, and yoga provides the most comprehensive benefits. Strength training protects bone density, cardio supports heart health, and yoga helps manage stress while improving flexibility.
2. How often should I exercise after menopause?
Aim for 150 minutes of moderate aerobic activity weekly, plus strength training two to three times per week. Include daily balance exercises and one to two flexibility sessions for a well-rounded routine.
3. Can exercise reduce hot flashes?
Research shows mixed results. Some studies suggest regular physical activity may reduce hot flash severity, though evidence remains inconclusive. Avoiding intense cardio in hot environments can help prevent triggering episodes.
4. Does a menopause workout help with weight gain?
Yes. Strength training builds metabolically active muscle tissue, which helps counteract the slowing metabolism that accompanies menopause. Combined with cardio and balanced nutrition, regular exercise supports healthy weight management.
5. Should I avoid high-intensity workouts during menopause?
Not necessarily. However, modification may be needed. High-impact activities can strain joints, and intense exercise in heat may worsen vasomotor symptoms. Focus on controlled intensity and listen to your body's signals for the best results.
