Can Exercise Reduce Menopause Fatigue? Best Workouts to Boost Energy Naturally

Loads of people assume exercise drains energy, but movement does more than burn calories - it generates energy.

✅ How? Regular physical activity stimulates mitochondria, the tiny structures in your cells that create energy. These are like the power structures in your cells, that help generate energy!

✅ This is really important during menopause, as declining oestrogen levels reduce mitochondrial efficiency, leading to increased tiredness. Not helpful!

So, instead of seeing exercise as something that uses up your energy, think of it as a way to restore and sustain it.

What This Article Covers:

➡️ How exercise helps reduce menopause-related fatigue

➡️ The best types of workouts to boost energy

➡️ How to chuck in movement without feeling overwhelmed

So, if you’re struggling with constant tiredness, poor sleep, hormonal imbalances, or a bit crappy in general, these practical strategies can help you feel stronger, more energised, and back in control of your body.

🚀 Let’s dive in.

Menopause-related fatigue is more than just feeling a little tired—it’s a persistent exhaustion that affects daily life.

Unlike regular tiredness, it doesn’t always improve with rest.

Key Causes of Menopause Fatigue:

✅ Hormonal Changes – Falling oestrogen and progesterone levels disrupt energy regulation, metabolism, and sleep.

✅ Disrupted Sleep – Hot flushes, night sweats, and melatonin imbalances reduce sleep quality.

✅ Increased Stress Hormones – Higher cortisol levels contribute to energy crashes.

✅ Slower Metabolism – Muscle mass decline makes energy production less efficient.

✅ Nutrient Deficiencies – Lower iron, magnesium, and B vitamins affect energy levels.

As a result, many women feel constantly drained, even when prioritising rest and a healthy diet.

💡 Poor sleep can significantly worsen menopause fatigue.

For science-backed tips on improving your rest, read How to Sleep Better During Menopause – The Complete Guide to Restorative Sleep.

It might seem counterintuitive to exercise when you’re feeling knackered, but research confirms that staying active actually reduces fatigue.

How so...

Ok, so a study published back in 2020 in Menopause: The Journal of The North American Menopause Society found that physically active women report a better quality of life and fewer menopausal symptoms.

🔗Read the full study here

Here are key findings:

➡️ Exercise relieves menopausal symptoms, improving mental well-being.

➡️ A decline in physical activity worsens fatigue and mood.

➡️ Regular movement improves energy, sleep, and motivation, even if starting feels difficult.

These findings align with other research showing that exercise doesn’t just burn energy—it helps create more of it.

💡 If you're looking for a complete guide to menopause-friendly fitness, check out Menopause Fitness Coaching: A Complete Guide to Thriving Through Menopause to learn how structured movement can help manage fatigue.

It’s natural to assume more rest = more energy, but too much inactivity can worsen fatigue.

Plus, sedentary behaviour can have a nasty way to become a constant feature in our busy lives:

❌ Less movement leads to weaker muscles, making daily tasks harder.

❌ Low activity reduces oxygen flow, causing sluggishness.

❌ The body adapts to inactivity by producing less energy.

So, instead of relying solely on rest, incorporating gentle, consistent movement can break the cycle of fatigue and help restore vitality.

🚀 Next, lets explore the best exercises for boosting energy—without feeling overwhelmed.

Many women assume exercise drains energy.

This belief is understandable as physical activity requires effort.

However, research shows that exercise actually boosts energy in the long run.

During menopause, levels of oestrogen, progesterone, and testosterone decline. These hormones play a huge role in energy production, metabolism, and mood.

How This Impacts Energy:

❌ Oestrogen Decline – Weakens mitochondria, slowing down energy production (see earlier!)

❌ Lower Progesterone – Causes poor sleep and increased stress.

❌ Reduced Testosterone – Leads to muscle loss, slowing metabolism.

✅ How Exercise Helps:

✔ Boosts Mitochondrial Activity – Encourages cells to generate more energy.

✔ Balances Cortisol – Reduces stress, preventing energy crashes.

✔ Improves Insulin Sensitivity – Stabilises blood sugar, preventing fatigue spikes.

By staying active, women can train their bodies to become more energy-efficient, even during menopause.

The idea that exercise makes you more tired is a misconception.

While high-intensity workouts can cause short-term fatigue, regular moderate exercise actually increases energy over time.

How Movement Boosts Energy:

✔ Creates more mitochondria – Helps cells produce energy efficiently.

✔ Improves circulation – Enhances oxygen and nutrient delivery.

✔ Regulates blood sugar – Prevents energy crashes.

✔ Enhances brain function – Increases brain-derived neurotrophic factor (BDNF), which really helps with mental clarity.

For many menopausal women, fatigue happens because their cells don’t produce energy efficiently.

Exercise actually reboots this system, helping the body create and sustain energy instead of depleting it.

Instead of seeing exercise as something that costs energy, think of it as an investment in your body’s ability to generate energy.

🚀 The key is choosing:

✔ The right type – Low-impact, restorative movement.

✔ The right intensity – Overexertion causes burnout, but moderate activity restores energy.

✔ The right timing – Align movement with when you feel most energised.

💡 Did you know that overtraining can actually make menopause fatigue worse?

Learn why avoiding "junk volume" is crucial in Junk Volume: The Key Mistake Menopausal Women Must Avoid for Maximum Muscle Growth.

🚀 Next, lets check out the best exercises for menopause fatigue relief—ensuring movement becomes an energy booster, not a drain.

Exercising during menopause, as many will know, can really feel overwhelming, especially when energy levels fluctuate.

However, the choosing right type of movement, can really boost energy instead of draining it.

But, the key is choosing exercises that support energy production, improve circulation, and regulate stress hormones—without causing burnout.

Lifting weights might not seem like a fatigue solution, but it’s one of the most effective ways to sustain energy.

💡 Not all workouts are beneficial during menopause. Avoid common mistakes by reading Top 5 Exercises to Skip During Menopause.

✅ Benefits of Strength Training:

✔ Increases Muscle Mass – Boosts metabolism, reducing sluggishness. Key also for maintaining strength and posture!

✔ Enhances Mitochondrial Function – Improves cellular energy production.

✔ Regulates Blood Sugar – Prevents energy crashes.

✔ Improves Confidence & Motivation – Feeling stronger can boost overall mood.

💡 Best Options:

✔ Bodyweight exercises (squats, lunges, push-ups).

✔ Resistance band workouts.

✔ Light to moderate weightlifting.

Walking is one of the simplest yet most effective ways to increase energy.

It requires no equipment, is low-impact, and provides multiple benefits.

✔ Boosts Circulation – Improves oxygen flow, helping muscles feel less fatigued.

✔ Enhances Mood – Releases endorphins, reducing stress and improving sleep.

✔ Supports Vitamin D Levels – Sunlight exposure balances hormones.

✔ Fits into Daily Life – Easy to stay consistent.

🚶‍♀️ How to Maximise Benefits:

✔ Aim for 20–30 minutes daily at a comfortable pace.

✔ Walk outdoors when possible for natural light exposure.

✔ If short on time, break into 10-minute sessions.

Please Note: When taking that walk, aim to go at a moderate pace/intensity.

That is a brisk walk, not a Sunday amble!!! (nothing against Sunday strolls BTW!)

Chronic stress is a major cause of menopause fatigue.

Yoga helps by activating the relaxation response, lowering cortisol, and improving flexibility.

🧘‍♀️ Why Yoga Helps:

✔ Reduces Stress – Lowers cortisol, helping regulate energy.

✔ Improves Sleep – Promotes deeper, more restorative rest.

✔ Enhances Breathing – Increases oxygen flow, reducing sluggishness.

✔ Eases Joint Pain – Improves mobility, making movement easier.

💡 Best Yoga Styles for Energy:

✔ Restorative Yoga – Deep relaxation and stress relief.

✔ Gentle Hatha Yoga – Focus on mobility and flexibility.

✔ Yin Yoga – Deep stretching and recovery.

Ok, I really dont like this - an either or approach!!!

Folks, it aint as simple as this. Both are amazing, and you should defo be doing both for health!

Both cardio and strength training play important roles in managing menopause fatigue.

🏃‍♀️ Cardio (Walking, Swimming, Cycling):

✅ Improves heart health and circulation.

✅ Helps with stress relief and mood balance.

✅ Supports weight management.

🏋️‍♀️ Strength Training (Weights, Pilates, Resistance Bands):

✅ Builds muscle and boosts metabolism.

✅ Improves long-term energy levels.

✅ Helps prevent osteoporosis.

💡 Best Approach? A balanced mix of both, adapted to your energy levels.

💡 Need practical exercise strategies to stay active without burnout? Read Exercise Tips During Menopause: Stay Active, Healthy, and Energised.

🚀 Next, lets explore how to stay active without feeling exhausted.

One of the biggest challenges of exercising during menopause is managing fluctuating energy levels.

Some days, movement feels effortless; other days, even a short walk can feel impossible.

Many fitness plans assume energy remains constant, but menopause-related fatigue requires a flexible, adaptive approach.

Overtraining is a common yet overlooked reason menopausal women feel worse after exercise.

💡 How to Stay Active Without Overtraining:

✔ Prioritise Recovery Over Intensity - Shorter, high-quality workouts (20–30 minutes) are often much better than those long, exhausting sessions.

✔ Listen to Energy Signals – If you wake up feeling drained, swap high-intensity workouts for gentle movement (walking, yoga).

✔ Schedule Workouts Around Energy Peaks – If mornings feel sluggish, try exercising mid-morning or early evening.

✔ Cycle Workout Intensity - Alternate between low, moderate, and high-intensity sessions to prevent burnout.

✔ Adapt to Your Symptoms - If joint pain is an issue, choose swimming over running.

If sleep is disrupted, avoid late-evening workouts.

🚀 Key takeaway: Staying active doesn’t mean doing more—it means moving smarter.

Exercise alone isn’t enough if your swamped by the daily grind of life.

However, small but powerful adjustments can make movement feel easier.

✅ Optimise Sleep Quality:

✔ Keep a consistent bedtime (even on weekends).

✔ Try magnesium supplements for relaxation.

✔ Maintain a cool bedroom to reduce night sweats.

✅ Balance Blood Sugar for Stable Energy:

✔ Eat protein, healthy fats, and fibre in every meal.

✔ Avoid high-sugar snacks that cause energy crashes.

✔ Choose slow-digesting carbs like oats and sweet potatoes.

✅ Stay Hydrated & Replenish Electrolytes:

✔ Drink enough water daily to prevent sluggishness.

✔ Add electrolytes (sodium, potassium, magnesium) if sweating.

✅ Reduce Stress Before Bed:

✔ Try 10 minutes of deep breathing or stretching.

✔ Avoid screens at least 60 minutes before sleep.

✔ Use journaling or gratitude practices to calm the mind.

🌿 Key takeaway: Sustainable energy isn’t just about exercise - it’s about supporting your body holistically.

🚀 Next, we explore how nutrition plays a key role in menopause fatigue relief.

Menopause-related fatigue isn’t just about hormonal shifts—it’s also affected by how well your body fuels and recovers from movement.

Proper digestion plays a crucial role in energy levels.

Discover how simple changes—like chewing your food more—can help in The Benefits of Chewing Your Food More for Women in Menopause.

During menopause, oestrogen levels can affect how the body processes carbohydrates, fats, and proteins, making energy management more complex.

Best Foods to Support Energy and Recovery:

✔ Protein-Rich Foods (lean meats, fish, eggs, lentils, tofu).

✔ Healthy Fats (avocados, nuts, seeds, olive oil).

✔ Slow-Digesting Carbohydrates (quinoa, brown rice, oats).

✔ Iron-Rich Foods (spinach, red meat, lentils).

✔ Magnesium & Electrolytes (dark leafy greens, almonds, bananas).

💡 Key takeaway: Fuel your body correctly—don’t deprive it.

Dehydration is an underestimated cause of menopause fatigue.

💧 Hydration Strategies for Menopausal Women:

✔ Drink before you feel thirsty- by the time thirst kicks in, you’re already dehydrated.

✔ Add electrolytes to water - especially if doing strength training.

✔ Eat hydrating foods (cucumbers, watermelon, oranges).

🚀 Next, lets explore how to create a long-term sustainable exercise plan.

As I mentioned earlier, Menopause can feel like a constant battle with fluctuating energy levels.

Some days, movement feels effortless; other days, even a short walk is exhausting.

This inconsistency makes it really challenging to stick to a routine.

The key isn’t just choosing the right workouts - it’s about adapting your plan to your body’s changing needs.

A recent study published in Menopause: The Journal of The North American Menopause Society confirms that physically active women experience a better quality of life and fewer menopausal symptoms.

It also highlights that reducing physical activity can worsen menopause-related fatigue and mental well-being.

🔗Read the full study here

A well-structured plan should work with your body, not against it.

So, here’s how to create a routine that maximises energy and prevents burnout.

💡 Follow an Energy-Based Workout Cycle:

✔ Low-energy days → Prioritise walking (even an amble!), yoga, or stretching.

✔ Moderate-energy days → Engage in low-impact strength training or Pilates.

✔ High-energy days → Include cardio or resistance training workouts.

💡 Plan Shorter, More Effective Workouts:

✔ 20–30 minutes of movement can be just as beneficial as an hour-long session.

✔ Shorter workouts reduce stress while still boosting metabolism and energy.

💡 Listen to Your Body’s Signals:

✔ If you wake up exhausted, forcing an intense workout can worsen fatigue.

✔ Adjust your plan based on how you feel, not just a rigid schedule.

💡 Incorporate Recovery Days with Active Movement:

✔ Instead of full rest days, try light stretching, casual walks, or mobility work.

✔ This keeps blood circulation high without overloading your body.

🌟 Key takeaway: Your energy levels will fluctuate—your exercise plan should too.

Fatigue can be a major motivation killer, but small mindset shifts can make a big difference.

💡 Strategies to Stay Motivated:

✔ Track Progress Beyond the Scale - Improved energy, sleep, and focus matter more than weight loss.

Try not to use the scales as your only KPI, becasuse as water levels fluctuate, that plays havoc on your weight!

✔ Make Movement Social - Join a walking group or take an online class.

✔ Use an Accountability System – A workout partner or fitness app can help keep you on track.

✔ Focus on How Movement Makes You Feel - Exercise should be energising, not punishing.

🌟 Key takeaway: Motivation grows when exercise feels rewarding, not exhausting.

Final Thought: Move Smarter, Not Harder

After all thats been mentioned throughout this post.

The single most important thing, for longer term health, is trying to make activity, or exercise, a constant behaviour.

In other words, doing something everyday, is what you should be shooting for here!

Therefore, the key to sustainable exercise during menopause isn’t about pushing harder—it’s about moving smarter.

✅ Adjust workouts based on energy levels rather than rigid routines.

✅ Prioritise strength training, restorative movement, and gentle cardio.

✅ Incorporate recovery, proper nutrition, and hydration for long-term energy.

By creating a flexible, sustainable plan, you can stay active, feel stronger, and maintain energy levels—without exhaustion.

Menopause-related fatigue can feel overwhelming, making even simple tasks exhausting.

While rest is essential, research shows that strategic movement is the key to restoring energy.

Exercise isn’t just about fitness—it’s a powerful tool for balancing hormones, improving mental well-being, and enhancing long-term vitality.

A study published in Menopause: The Journal of The North American Menopause Society confirms that physically active women experience a better quality of life and fewer menopausal symptoms.

The study also highlights that reducing physical activity can worsen fatigue and mental well-being.

🔗Read the full study here

Many women fear that exercise will make fatigue worse, but the opposite is true.

The right type of movement, at the right intensity, can generate energy instead of depleting it.

✅ Prioritise strength training and restorative movement (such as yoga and walking) to boost metabolism and prevent energy crashes.

✅ Adapt workouts based on energy levels, rather than following a rigid routine.

✅ Combine exercise with proper nutrition, hydration, and stress management to maximise energy and recovery.

Download my FREE 7-Day Menopause Reset Guide and discover:

✅ Simple nutrition tweaks to balance hormones and reduce cravings.

✅ Short, effective workouts designed for menopausal women.

✅ Powerful mindset shifts to boost motivation and confidence.

✅ A realistic, science-backed plan to help you feel more energised and in control.

💡 It’s time to ditch the overwhelm and take the first step toward feeling like YOU again.

➡️ Download your FREE 7-Day Menopause Reset Guide today!

👉 Click here to get started