Becoming Her means choosing strength — not just physical but emotional, mental, and spiritual. In this season of my life, I’m learning that movement isn’t about chasing perfection; it’s about honouring this body that’s carried me through so much. This post is a love letter to the strength we build as we evolve, especially through menopause.
Menopause is a natural transition, but the hormonal shifts – declining estrogen, progesterone, and testosterone – can impact everything from muscle mass and metabolism to bone health, energy levels, and mood. These changes often bring challenges like:
- ✔ Weight gain, especially around the abdomen
- ✔ Muscle loss, leading to reduced strength and mobility
- ✔ Weaker bones, increasing the risk of osteoporosis
- ✔ Fatigue and mood swings
- ✔ Joint stiffness and aches
- ✔ Increased stress and anxiety
The good news? Exercise is one of the most powerful tools to counteract these changes, improve overall well-being, and help you feel like yourself again.
But embracing lifelong fitness isn’t about chasing perfection – it’s about nurturing and cherishing the body you inhabit. Each movement you choose, whether it’s strength training, yoga, walking, or cycling, builds resilience, aligns your mind with positive energy, and strengthens your body from the inside out. Over time, this consistent practice leads to mental clarity, emotional stability, and unshakable confidence, reinforcing the truth that you are your strongest ally.
Fitness isn’t just about preserving youthfulness; it’s about thriving at every age with grace and assurance. When we invest in movement, we cultivate a deep sense of self-worth, painting life with vibrancy and intention.
If you’re looking to kick-start or elevate your fitness journey, begin by asking yourself:
- What kind of movement excites or inspires me?
- Do I want to continue with something familiar or explore something new?
- What experience do I want from my workouts?
Setting an intention can guide and motivate you.
In this guide, we’ll explore:
- ✔ How menopause affects fitness, metabolism, and body composition
- ✔ The best types of exercise for midlife women
- ✔ Science-backed benefits of movement
- ✔ How to create a balanced routine that supports long-term health
Let’s dive in!
How Menopause Affects the Body & Why Exercise is Essential
1. Metabolism & Weight Gain
During perimenopause and menopause, oestrogen levels fluctuate and decline, leading to a slower metabolism. Many women notice:
- Increased fat storage around the abdomen.
- Difficulty losing weight, even with the same diet and activity level.
- A drop in lean muscle mass burns fewer calories at rest.
🡪 Exercise helps by boosting metabolism, preserving muscle mass, and supporting weight management.
2. Bone Health & Osteoporosis Prevention
Oestrogen plays a key role in bone density, and its decline can lead to weaker, more brittle bones—increasing the risk of fractures.
🡪 Weight-bearing exercises like walking, resistance training, and Pilates help strengthen bones and reduce osteoporosis risk.
3. Muscle Strength & Joint Health
Menopause-related muscle loss (sarcopenia) can lead to weaker joints, reduced mobility, and a higher risk of falls.
🡪 Strength training builds and maintains muscle, improving balance, posture, and overall mobility.
4. Cardiovascular Health
Menopause increases the risk of heart disease, as oestrogen helps regulate cholesterol, blood pressure, and blood circulation.
🡪 Cardio workouts (walking, swimming, cycling) strengthen the heart, improve circulation, and help maintain healthy blood pressure.
5. Mood, Stress & Brain Health
Menopausal hormone fluctuations can increase anxiety, stress, brain fog, and depression.
🡪 Exercise boosts serotonin and endorphins, improving mood, mental clarity, and emotional well-being.
The Best Types of Exercise for Menopausal Women
A balanced fitness routine should include:
- ✔ Strength Training (2-3x per week) – Maintains muscle mass, boosts metabolism, and supports bone health.
- ✔ Cardio & Aerobic Exercise (3- 5x per week) – Supports heart health, improves stamina, and helps with weight management.
- ✔ Flexibility & Mobility Training (Daily) – Reduces joint stiffness, improves posture, and enhances mobility.
- ✔ Mind-Body Movement (2- 3x per week) – Reduces stress, improves mental well-being, and supports hormonal balance.
Let’s break each category down:
1. Strength Training: The Key to a Toned & Strong Body
Strength training is essential during menopause to:
- ✔ Build lean muscle (which naturally declines with age).
- ✔ Boost metabolism to help prevent weight gain.
- ✔ Supports bone density and prevents osteoporosis.
- ✔ Improve posture & joint stability.
🡪 Best Exercises:
- Bodyweight Training – Squats, lunges, push-ups.
- Resistance Bands – Great for joint-friendly strength building.
- Dumbbells & Kettlebells – Weighted exercises to maintain bone and muscle strength.
2. Cardio for Heart Health & Weight Management
Cardio exercise helps to:
- ✔ Strengthen the heart & improve circulation.
- ✔ Burns calories & prevents excess weight gain.
- ✔ Reduce menopause-related stress & anxiety.
🡪 Best Cardio Exercises:
- Brisk Walking (30-45 minutes, 3- 5x per week)
- Cycling or Swimming (Low-impact options for joint health)
- Dancing (A fun way to boost cardiovascular fitness!)
3. Flexibility & Mobility: Preventing Stiffness & Improving Joint Health
As oestrogen levels drop, joints become stiffer and more prone to aches and injuries.
🡪 Best Flexibility Exercises:
- Yoga & Pilates – Improves flexibility, core strength, and posture.
- Foam Rolling & Stretching – Relieves muscle tension and enhances mobility.
4. Mind-Body Exercise for Stress Reduction & Hormonal Balance
Perimenopause can bring higher cortisol levels (stress hormone), impacting sleep, weight, and mood.
🡪 Best Mind-Body Exercises:
- Breathwork & Meditation – Reduces stress, lowers blood pressure, and enhances relaxation.
- Tai Chi & Qi Gong – Gentle, flowing movements that support joint health and emotional balance.
How to Build a Sustainable Workout Routine
Here’s a sample weekly plan to help you stay active, strong, and balanced:
- Monday – 30-minute strength training + 15-minute stretch
- Tuesday – 45-minute brisk walk + deep breathing exercises
- Wednesday – 30-minute Pilates + core strengthening
- Thursday – Strength training (weights or resistance bands)
- Friday – 40-minute cardio (cycling, swimming, or dancing)
- Saturday – Yoga or mobility exercises
- Sunday – Active rest (gentle walk or outdoor movement)
🔹 Listen to your body – adjust workouts based on energy levels and recovery needs.
🔹 Prioritise consistency – small, regular workouts are more effective than occasional intense sessions.
Common Exercise Mistakes to Avoid
- 🚫 Overdoing Cardio & Neglecting Strength Training – Muscle loss accelerates with age, making strength training a must.
- 🚫 Ignoring Recovery & Rest Days – Overtraining can increase cortisol and worsen menopause symptoms.
- 🚫 Skipping Warm-Ups & Cool-Downs increases the risk of injury and stiffness.
- 🚫 Not Adapting Workouts to Your Changing Body – Hormonal shifts mean that what worked in your 30s might not be optimal now.
🡪 Balance is key – a mix of strength, cardio, mobility, and stress management ensures long-term success.
Final Thoughts: Exercise as Your Menopause Superpower
Menopause isn’t about slowing down – it’s about adapting and strengthening your body for a vibrant future.
📌 Exercise isn’t just about looking good – it’s about feeling strong, energised, and confident in your body.
- ✔ Build muscle to protect your metabolism.
- ✔ Move daily to keep your joints flexible.
- ✔ Prioritise self-care to reduce stress and feel balanced.
Whatever your goal, acknowledge your progress along the way. Each workout, no matter how small, is an act of self-care. Celebrate yourself for showing up, taking action, and prioritising your well-being. Because when you move with intention, you’re not just working out – you’re cultivating a body and mind that can carry you through life with strength, resilience, and joy.
You don’t need to do everything at once. Choose one small, loving action that helps you feel stronger in your own skin today. Becoming Her is a daily decision, and today, it can begin with your breath, your body, and your beautiful commitment to show up.
👉 Ready to take control of your health?
As a Midlife, Lifestyle, Menopause, Wellness, & Female Health Coach and Yoga & Pilates Practitioner, I help women shift their mindset around exercise. Movement is not about perfection or punishment – it is about celebrating what the body can do and feeling energised, strong and alive. I build customised fitness plans to fit individual needs and empower clients to embrace movement in a way that works for them, fits their lifestyles, energy levels, and goals and creates habits that support their physical and emotional well-being for life.
📞 Book a consultation today and start feeling your best!
DISCLAIMER
I am not a health professional or medical practitioner. I am a certified Menopause Wellness Coach, and the information provided here is intended for educational and informational purposes only. It should not be taken as medical advice, diagnosis, or treatment. For any health-related concerns or queries, please consult your GP or a qualified healthcare provider. Always seek the advice of a medical professional before making any changes to your healthcare routine or starting new treatments.
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