Menopause brings changes to the appearance and sensations of the body, affecting metabolism, muscle tone, and overall health. Many women experience weight gain, particularly around the abdomen, and a decline in muscle mass and bone density.
Regular exercise during menopause is crucial for maintaining physical fitness, supporting mental well-being, and reducing the risk of chronic conditions such as osteoporosis and heart disease.(1)
Menopause’s Impact on Fitness
Hormonal fluctuations during menopause can lead to an increase in body fat, a slower metabolism, and a loss of muscle tone. Declining estrogen levels contribute to fat redistribution, often causing excess weight around the abdomen. Lower estrogen and progesterone levels and the subsequent imbalance of cortisol can contribute to depression and anxiety — making staying fit harder to achieve yet even more important to do.(2)
Why Exercise Recommendations Often Miss the Mark for Women in Menopause
Many exercise recommendations don’t work for perimenopausal and postmenopausal women because they fail to consider the challenges of changing long-standing habits. While doctors provide useful advice, they often focus on the physical, leaving out the mental, social, and personal factors that can make it hard to stick with an exercise routine in the long term.(3)
A good menopause workout plan should follow expert guidelines and include cardio, strength training, flexibility, and balance exercises. However, for exercise programs to be safe and effective, input from sports medicine and health psychology specialists can be helpful, especially in areas where gynecologists may not have advanced training.(3)
Many women plan to exercise but struggle to follow through or stay consistent, making it crucial to focus on what motivates people to build lasting habits. Research shows that strategies like goal setting, self-monitoring, and social support can help women turn good intentions into lifelong routines. Exercise programs that include these behavior-changing techniques can also improve other areas of health, such as sleep, nutrition, and emotional well-being. This “ripple effect” makes managing menopause symptoms easier overall.(3)
Working with a certified trainer, physical therapist, or sports medicine doctor can help create plans that fit each woman’s lifestyle.(3)
Best Types of Exercises for Menopause
Engaging in a well-rounded exercise program tailored to menopause-related changes can improve overall fitness and help alleviate symptoms.
Resistance training, cardio, flexibility, and balance or stability exercises can all help counteract these changes by preserving lean muscle mass, decreasing chronic inflammation, improving cardiovascular health, and supporting weight management.(2)
Exercises to Support Menopause Symptoms
Menopause-related side effects are natural but can be eased through specific types of exercise.(1)(4)(5)(6)
Symptom | Exercise Solutions |
Hot Flashes, Night Sweats & Sleep Disturbances | Tai Chi & Qigong: Supports relaxation and thermoregulation Breathwork & Meditation: Lowers stress hormones that interfere with sleep Stretching & Yoga: Regulates body temperature and reduces cortisol levels Low-Impact Cardio (Walking, Cycling, Swimming): Enhances blood flow and sleep quality |
Joint Pain & Muscle Stiffness | Swimming & Water Aerobics: Reduces joint strain while building strength Stretching & Mobility Exercises: Improves flexibility and decreases stiffness Walking & Elliptical: Keeps joints active with minimal impact or stress Yoga: Restorative practice that enhances flexibility and relieves muscle tightness |
Mood Shifts & Anxiety | Aerobic Exercise (Running, Dancing, Cycling): Releases endorphins and reduces stress Mindfulness-Based Movement (Yoga, Tai Chi): Calms the nervous system Outdoor Activities (Hiking, Gardening): Increases serotonin through natural light and fresh air |
Decreased Bone Density & Osteoporosis | Weight-Bearing Exercises (Walking, Jogging, Dancing): Strengthens bones Resistance Training (Weightlifting): Increases bone density Balance & Stability Work (Tai Chi, Single-Leg Exercises): Reduces fall risk |
Best Exercises for Menopause Belly and Menopause Weight Gain
A combination of functional exercises can help reduce abdominal fat and maintain a healthy weight.(1)(6)(7)
Cardio Exercise: Brisk walking, swimming, dance fit, elliptical, and cycling are a few ways to enhance cardiovascular health and support fat loss.
Core Strengthening: Planks and abdominal crunches help tone the midsection.
Resistance Training: Resistance exercises (using weights, bands, or body weight) help maintain muscle mass and boost metabolism.
HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by recovery periods boost metabolism.
Best Strength Training Exercises for Menopause
Resistance training is about promoting overall health, not just improving physical appearance. It’s essential for maintaining muscle mass and bone density.(1)(3)(4)(6)(7)
Functional Fitness: Movements like squats, lunges, and step-ups mimic daily activities, enhancing mobility and strength.
Weight Training: Lifting weights or using resistance bands strengthens bones and improves balance.
Core Exercises: Pilates and yoga help strengthen the abdominal and spinal regions, improving posture.
Full-Body Workouts: Engaging multiple muscle groups promotes efficient calorie burning, improved strength, and better balance. For these exercises, it's best to start with the guidance of a fitness professional.
Exercises to Avoid During Menopause
While exercise is beneficial, some activities may place unnecessary strain on the body.
High-impact exercises
Excessive cardio
Weight lifting without proper form
High-impact activities like running or jumping may be hard on the joints, contribute to pain, and increase the risk of injury. Additionally, long endurance workouts can elevate cortisol levels, leading to muscle weakness and weight gain. It's also important to avoid improper technique when using weights or doing resistance exercise. Lifting too much weight can likewise lead to injury, making professional guidance essential.(1)
Creating an Exercise Plan for Menopause
An effective menopause exercise plan blends strength training, cardiovascular workouts, and flexibility exercises — each serving a distinct role in supporting muscle tone, metabolic health, and overall mobility. Additionally, motivational strategies like goal setting, self-monitoring, and social support can help build and maintain healthy habits.
Beginners
The goal is to build consistency and confidence. Low-impact activities like walking, yoga, and light cycling or using an elliptical offer a gentle entry point. Exercises using only body weight, such as squats, wall push-ups, and glute bridges, help build foundational strength without adding strain on the body.(1)
Experienced Individuals
Those already comfortable with exercise can elevate their routine through progressive strength training two to three times per week, alternating with aerobic sessions like brisk walking, swimming, or interval-based workouts. These workouts help preserve lean muscle, boost metabolic rate, and improve cardiovascular health. Flexibility and mobility work — through Pilates, yoga, or targeted stretching — should be part of the weekly plan to reduce stiffness and support recovery.(1)
At-Home Exercise
Effective training is entirely achievable at home with the right tools. Resistance bands, light dumbbells, and even a sturdy chair can create a versatile setup. Online programs and guided apps tailored to midlife fitness goals can also help maintain momentum and ensure proper technique.
Whether women are just starting out or building on an established routine, consistency matters more than intensity. A well-rounded, personalized plan that evolves with the body’s changing needs can make fitness sustainable and rewarding.
The Importance of a Good Diet and Exercise During Menopause
A well-structured menopause diet and exercise plan can optimize weight management and energy levels.
Nutrient-Dense Foods
Lean proteins, healthy fats, whole grains, and fiber-rich vegetables help stabilize blood sugar, support muscle maintenance, and fuel daily activity. These foods also promote satiety, making it easier to manage appetite and weight fluctuations.
Hydration
Drinking plenty of water plays a quiet but powerful role in overall health. Staying well-hydrated throughout the day can help regulate body temperature, reduce the frequency of hot flashes, and support digestion and joint function.
HRT and Weight Management
Hormone replacement therapy (HRT) may help reduce visceral fat accumulation and improve body composition, especially when started early in the menopausal transition. However, even with HRT, physical activity is key for preserving muscle mass, supporting cardiovascular health, and enhancing mood and sleep.
Nutritional Supplements
Calcium and vitamin D are key for bone health, and a multivitamin can help support overall wellness. In some cases, protein supplementation may be helpful for women struggling to meet their daily intake goals — especially important when engaging in strength training or managing loss of muscle tone.
Additional Tips to Stay Fit During Menopause
Exercise Tolerance: Adjusting workouts based on energy levels and menopausal symptoms is essential to prevent overexertion.
Managing Hot Flashes: Practicing personal cooling techniques, staying hydrated, and wearing breathable workout gear help prevent overheating.
Professional Guidance: Consulting a menopause fitness specialist, like a physiotherapist or certified trainer, ensures a personalized approach to exercise.
Finding Comfort: Exercising in spaces that feel welcoming is also important. Many gyms and fitness programs are designed for younger people or mixed-gender groups, which can make middle-aged women feel out of place. Women-only workout spaces or exercising with a friend may provide a more comfortable and encouraging environment to stay active.(3)
Exercise during menopause is a powerful tool for improving health, managing weight, and boosting confidence. A balanced approach, incorporating strength training, cardio, and flexibility/balance exercises, supports women's health in the long term.
