Exercise & Menopause: Best Workouts to Reduce Symptoms & Boost Health
The Impact of Exercise on Menopause: What the Latest Research Says.
Menopause & Exercise: Your Natural Solution to Thriving Through Change
Menopause is a natural stage of life.
It often brings challenges like hot flashes, weight gain, mood swings, and a higher risk of osteoporosis and heart disease.
Many women try hormone replacement therapy (HRT) or other medical treatments.
However, exercise is proving to be one of the best natural ways to manage menopause symptoms and health risks.
For today's blog post, I have gathered relevant studies over the last five years, to answer one simple question: Can physical activity ease symptoms of menopause and improve quality of life?
To help answer this question, I will take a deep dive into the latest scientific literature, and see how exercise helps with menopause and how you can make it part of your routine.
Dont worry, I wont bore you with irrelevant 'sciency' information, just a no BS look in to what actually works for you.
Ready to take control of your menopause journey? Keep reading for science-backed exercise tips!
Menopause & Exercise: Your Natural Solution to Thriving Through Change
1. Can Exercise Help Reduce Hot Flashes? Science Says Yes!
Exercise Types and Their Effects on Hot Flashes
2. Stronger Bones, Stronger You: Why Strength Training is a Must During Menopause
Best Strength Training Exercises for Bone Health
Basic Compound Exercises I Recommend with Videos
A Beginner’s Strength Training Plan for Menopausal Women
3. Keep Your Heart Healthy During Menopause: The Power of Cardio
Recommended Cardio Activities for Heart Health
4. Better Mood, Better Sleep: How Exercise Supports Mental Well-being in Menopause
Exercise & Mental Health Benefits
5. Break Through Menopause Weight Gain: The Best Fat-Burning Workouts
1. Can Exercise Help Reduce Hot Flashes? Science Says Yes!
Hot flushes and night sweats (vasomotor symptoms) are among the most frustrating symptoms of menopause.
Research suggests that regular moderate-intensity exercise (such as brisk walking, cycling, or strength training) may reduce the frequency and severity of hot flashes.
- A 2022 review of clinical trials found that aerobic and resistance training led to fewer and less intense hot flashes (Witkowski et al., 2022).
- Mind-body exercises (like yoga and stretching) were also found to improve hot flashes and overall well-being (Office on Women’s Health, 2025).
- However, sudden high-intensity exercise may trigger hot flashes in women not accustomed to vigorous workouts (Witkowski et al., 2022).
💡 Takeaway: Aim for regular, moderate exercise rather than sudden bursts of intense activity.
Strength training and yoga are particularly helpful.
👉 Discover the best workouts to cool down hot flashes, or Want more exercise tips for menopause? Read this guide for practical workout strategies.
Exercise Types and Their Effects on Hot Flashes
| Exercise Type | Effect on Hot Flashes |
|---|---|
| Aerobic Exercise | May reduce frequency and severity of hot flashes. |
| Strength Training | Helps regulate hormones and improve thermoregulation. |
| Yoga & Pilates | Lowers stress levels, which can decrease hot flash triggers. |
2. Stronger Bones, Stronger You: Why Strength Training is a Must During Menopause
Oestrogen decline accelerates bone loss, increasing the risk of osteoporosis and fractures.
The good news?
Weight-bearing exercises can slow down bone loss and even increase bone density.
- A systematic review in 2023, confirmed that strength training, brisk walking, and resistance exercises all boost bone mineral density (BMD), particularly in the spine and hips (Sanchez-Garcia et al., 2023).
- The earlier you start, the better! Women who begin resistance training in early menopause see greater benefits than those who start later (Sanchez-Garcia et al., 2023).
- Strength training also improves muscle mass and balance, reducing the risk of falls and fractures (Capel-Alcaraz et al., 2023).
💡 Takeaway: Incorporate strength training at least 2–3 times per week to protect your bones.
Exercises like squats, lunges, and weightlifting are great options.
👉 Build your bone density and prevent osteoporosis—get started with these exercises below.
For more reasons why you should Strength train, check out my post on, "Strength Training for Menopause: 10 Reasons It’s a Game-Changer!" here.
Best Strength Training Exercises for Bone Health
| Exercise | Targeted Bones & Benefits |
|---|---|
| Squats | Strengthens hips and spine, reduces osteoporosis risk. |
| Deadlifts | Improves lower back and hip bone density. |
| Lunges | Enhances balance and strengthens femur and pelvis. |
| Shoulder Press | Helps maintain bone density in shoulders and upper spine. |
Basic Compound Exercises I Recommend with Videos
| Exercise | Primary Muscles Worked | Secondary Muscles Worked | Exercise Technique URL |
|---|---|---|---|
| Back Squat | Quadriceps, Glutes | Hamstrings, Core, Lower Back | Watch Video |
| Bodyweight Squat | Quadriceps, Glutes | Hamstrings, Core | Watch Video |
| Dumbbell Deadlift | Hamstrings, Glutes, Lower Back | Core, Forearms, Traps | Watch Video |
| Bench Press | Chest (Pectorals) | Triceps, Shoulders (Anterior Delts) | Watch Video |
| Seated Overhead Press | Shoulders (Deltoids) | Triceps, Upper Chest | Watch Video |
| Inverted Row | Upper & Middle Back | Biceps, Rear Delts, Core | Watch Video |
| Assisted Pull-Up | Latissimus Dorsi | Biceps, Upper Back | Watch Video |
| Dip | Chest, Triceps | Shoulders | Watch Video |
(Video Source: Pure Gym)
A Beginner’s Strength Training Plan for Menopausal Women
| Exercise | Muscles Targeted | Sets x Reps | Notes |
|---|---|---|---|
| Bodyweight Squat | Legs, Glutes, Core | 3 x 10-15 | Maintain proper form, keep knees aligned |
| Dumbbell Deadlift | Hamstrings, Glutes, Back | 3 x 8-12 | Engage core, lift with legs, not back |
| Seated Overhead Press | Shoulders, Arms | 3 x 8-12 | Use light weights, keep spine neutral |
| Assisted Pull-Up | Back, Biceps, Core | 2-3 x 5-10 | Use a resistance band or assisted machine |
| Dips (Bench/Assisted) | Chest, Triceps | 3 x 8-12 | Keep elbows tucked, control movement |
Struggling with energy, sleep or brain fog?
My free 7-Day Menopause Reset Guide gives you simple, practical steps to feel more energised, clear-headed, and in control — without fad diets or long workouts.
Download Your Free Guide3. Keep Your Heart Healthy During Menopause: The Power of Cardio
Menopause is linked to an increased risk of heart disease, due to rising LDL cholesterol, insulin resistance, and blood pressure.
- Research shows that regular aerobic exercise improves heart health by reducing blood pressure, cholesterol levels, and inflammation (Shing et al., 2024).
- A 2024 review highlighted that women who stay active in perimenopause or early menopause have better cardiovascular health than their sedentary peers (Shing et al., 2024).
- Endurance activities like walking, cycling, and swimming help slow vascular aging and keep the heart strong (Hulteen et al., 2023).
- Cardiovascular exercise is key for heart health, but it's also important that you look after your joints. Check out my post of Exploring effective low-impact cardio options that also address joint pain and fatigue.
💡 Takeaway: Try to aim for at least 150 minutes of moderate-intensity cardio per week (e.g. brisk walking, dancing, or swimming) to keep your heart healthy.
Recommended Cardio Activities for Heart Health
| Exercise Type | Intensity Level | Recommended Frequency |
|---|---|---|
| Brisk Walking | Moderate | 5x per week, 30 min/day |
| Swimming | Moderate | 3-4x per week, 30 min |
| Cycling | Moderate/High | 3-5x per week, 30 min |
| Dancing | Moderate/High | 2-3x per week, 45 min |
4. Better Mood, Better Sleep: How Exercise Supports Mental Well-being in Menopause
Many women experience mood swings, anxiety, and sleep disturbances during menopause.
The good news? Exercise is a powerful mood booster.
- A 2023 meta-analysis found that mind-body exercises like yoga and tai chi significantly reduce anxiety and depression (Xu et al., 2024).
- Aerobic exercise helps with sleep, reducing insomnia and nighttime restlessness (Witkowski et al., 2023).
- The social aspect of group workouts can also improve mood and mental well-being (Hulteen et al., 2023).
💡 Takeaway: If menopause is affecting your mood and sleep, try yoga, walking, or even a dance class to release endorphins and improve relaxation.
👉 Struggling with menopause sleep problems? Check out this guide for practical tips.
Exercise & Mental Health Benefits
| Exercise Type | Mental Health Benefits |
|---|---|
| Walking/Jogging | Boosts endorphins, reduces anxiety and depression. |
| Yoga | Promotes relaxation, lowers cortisol levels. |
| Strength Training | Improves self-confidence, reduces stress. |
| Dancing | Social engagement improves mood and cognitive function. |
Struggling with energy, sleep or brain fog?
My free 7-Day Menopause Reset Guide gives you simple, practical steps to feel more energised, clear-headed, and in control — without fad diets or long workouts.
Download Your Free Guide5. Break Through Menopause Weight Gain: The Best Fat-Burning Workouts
Many women find it harder to maintain their weight during menopause, as metabolism naturally slows down and body fat distribution shifts towards the abdomen.
- A 2023 review found that women who exercise regularly experience less weight gain and body fat accumulation than sedentary women (Hulteen et al., 2023).
- Strength training and high-intensity interval training (HIIT) are particularly effective for preventing menopause-related weight gain (Knight et al., 2021).
- Even moderate activity, such as walking for 150+ minutes per week, can help maintain a healthy weight (Knight et al., 2021).
- 💡 Takeaway: Pair cardio with strength training for optimal weight management. Stay active daily to maintain energy levels and metabolism.
👉 Want to separate menopause weight loss myths from facts? Read this article.
Fat-Burning & Metabolism-Boosting Workouts
| Workout Type | Key Benefit |
|---|---|
| HIIT Workouts | Boosts metabolism, burns more fat post-exercise. |
| Resistance Training | Increases muscle mass, which improves fat burning. |
| Circuit Training | Combines cardio & strength for maximum calorie burn. |
Keep exploring 👇
Discover more tips to feel stronger, more energised, and in control of your health:
Final Thoughts: Move More, Feel Better
The research is clear: Exercise is one of the best tools for managing menopause naturally.
Whether you’re dealing with hot flashes, weight gain, mood swings, or bone health concerns, staying active can make a significant difference.
💬 Are you struggling to stay active during menopause? Let’s chat!
Want a step-by-step plan to feel stronger and more in control?
Download my FREE 7-Day Menopause Reset Guide now and start making real changes today! 🚀
➡️ Download the 7-Day Reset Guide Here
Frequently Asked Questions
Yes. Regular moderate-intensity exercise, like walking and strength training, can reduce the frequency and intensity of hot flashes. Yoga and stretching can also help.
Weight-bearing exercises like strength training, brisk walking, and resistance workouts help maintain bone density and reduce the risk of osteoporosis.
Aerobic workouts, yoga, and tai chi can reduce anxiety and depression. Exercise also improves sleep quality by reducing stress and promoting relaxation.
Yes. Strength training, HIIT, and regular cardio help maintain muscle mass, boost metabolism, and prevent midlife weight gain.
Aim for at least 150 minutes of moderate cardio and 2–3 strength training sessions per week, plus flexibility and balance exercises like yoga or Pilates.
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About the Author
John Chisholm is a menopause fitness and wellness expert with over 20 years of experience helping women feel stronger, more energised, and in control of their health. Through John Chisholm Fitness, he provides practical, science-backed coaching in fitness, nutrition, and mindset.
Learn more about John or
get in touch.