Exercise for Perimenopause and Menopause: Resistance Training & Expert Exercise Advice

As women enter menopause, they experience significant hormonal changes, including a decline in oestrogen levels.

This hormonal shift can lead to a range of symptoms, including hot flushes, vaginal dryness, night sweats, low mood, and decreased muscle mass.

Regular exercise can counteract many of these effects by improving muscle strength, bone health, and mood, while also enhancing cardiovascular health.

Yes, exercise is so important!

Research shows that women who engage in regular exercise during perimenopause and menopause may experience less severe menopause symptoms.

In addition both the NHS and British menopause society highlight the importance of exercise during menopasuse (NHS & British Menopause Society).

Weight-bearing exercises, such as walking, resistance training, and strength exercises help to keep your bones healthy, and may help to prevent osteoporosis in postmenopausal woman, as well as reduce the risk of fracture.

Furthermore, exercise can increase energy levels, promote better sleep, and improve mental clarity, all of which are common challenges during this life stage, as well as during post-menopause.

Its worth mentioning that you should always consult your gp before you undertake any form of new exercise regime.

Regular exercise during menopause is essential for maintaining your overall health.

Learn more about why hiring a fitness coach could help you thrive during this stage. Check out this post >>> HERE

Exercise is not just about staying fit; it’s a powerful tool for managing common menopause symptoms.

Many women put on weight during menopause, partly due to the loss of muscle mass, hormonal fluctuations, and lifestyle changes.

Strength training and resistance exercises can combat this by building muscle, which helps boost metabolism and maintain a healthy weight.

Moreover, regular physical activity helps manage hot flushes and night sweats by improving circulation and stabilising hormone levels.

Exercises like Pilates, which focus on balance and flexibility, can also relieve aches and pains that often accompany menopause.

Consistent movement throughout the week can greatly enhance your overall sense of wellbeing, preventing the negative effects of low mood and anxiety that can be common during this time.

If you want a scientific insight into why exercising is so important during menopause, check out this post >>> HERE

The best types of exercise for women going through menopause combine elements of strength training, cardiovascular exercise, and flexibility.

A balanced exercise programme includes exercises that promote bone health, cardiovascular fitness, and muscle mass.

Strength training, which includes lifting

weights, resistance bands, or bodyweight exercises, is vital for counteracting the loss of muscle mass that often occurs during menopause.

Resistance and weight training exercises lead to increased strength, which in turn helps to boost metabolism and combat weight gain, as well as boost bone mass.

Now, this is a key outcome to help reduce bone loss, and perhaps even more important if you are not on hormone replacement therapy (HRT).

These strength-based exercises can also help keep your bones healthy, by reducing bone loss, and increasing bone density, reducing the risk of osteoporosis.

You only need to be exercising for half an hour, so whether your an experienced lifter, or late to start exercising, try something new, its never too late to start!

Cardio exercises such as brisk walking, going for a run, swimming, or cycling help to improve heart health and increase stamina.

Aerobic exercise, particularly when done at, according to the latest activity guidelines, as a moderate intensity exercise for about 30 minutes a day, helps with weight management and reduce the risk of cardiovascular disease.

High intensity Interval training or Hiit training, provides an excellent type of body weight strength-building exercise, to help you maintain a healthy metabolism, and help to reduce some menopausal symptoms.

Its also a very time-efficient way to exercise for those who want to exercise less!

The key thing to consider here, is that irrespective of the form, pretty much any regular exercise routine done for half an hour a day (30 minutes of moderate activity) works, so try do something that gets you moving!

Pilates and yoga are low-impact exercises that focus on flexibility, balance, and core strength.

These exercises are particularly helpful for women experiencing menopause, as they can ease the discomfort of aches and pains, improve posture, and enhance mental health by reducing stress and anxiety.

Pilates, in particular, is effective in strengthening the muscles without placing undue strain on the joints.

Yoga and pilates classes also offer a great opportunity to combine both health and social wellbeing.

Strength Training, often referred to as resistance training, is one of the most beneficial forms of exercise for women going through menopause.

This type of exercise involves using weights, resistance bands, or bodyweight to improve muscle strength and endurance.

For menopausal women, it has several critical benefits:

As women age, especially during menopause, they experience a loss muscle in mass, a condition known as sarcopenia.

This loss of muscle mass can lead to reduced metabolism and weight gain.

Resistance training helps counteract this process by stimulating muscle growth, which in turn increases the metabolic rate and helps with weight management.

Oestrogen plays a key role in maintaining bone density, but as oestrogen levels decline during menopause, the risk of bone loss increases, which can lead to osteoporosis.

Resistance training is a weight-bearing exercise that has been shown to increase bone strength by stimulating bone-forming cells.

It helps maintain or improve bone density, which is crucial for reducing the risk of fractures.

Pilates and yoga are low-impact exercises that focus on flexibility, balance, and core strength.

These exercises are particularly helpful for women experiencing menopause, as they can ease the discomfort of aches and pains, improve posture, and enhance mental health by reducing stress and anxiety.

Pilates, in particular, is effective in strengthening the muscles without placing undue strain on the joints.

Yoga and pilates classes also offer a great opportunity to combine both health and social wellbeing,

Bone health is one of the most significant concerns for women entering menopause, as the risk of osteoporosis increases due to lower oestrogen levels.

Strength training plays a critical role in protecting bone health in several ways:

• Increases Bone Density: Weight-bearing exercises, like resistance training, have been shown to increase bone density, reducing the risk of osteoporosis and fractures. These exercises stimulate bone-forming cells, helping to strengthen bones.

• Reduces Fracture Risk: As bone density increases, the risk of falls and fractures decreases. Stronger bones are less likely to break, even in the event of a fall.

• Improves Posture and Stability: Strength training improves muscle strength, which supports better posture and balance. This is important for preventing falls and maintaining independence as you age.

Strength training is one of the most beneficial forms of exercise for women going through menopause.

Read more about how it can boost energy, build muscle, and help you stay strong >>> HERE

Cardio, or Cardiovascular exercise (to give it it's full name!), such as walking, swimming, or cycling, offers numerous benefits for women experiencing menopause.

Cardiovascular exercises help improve heart health, manage weight, and reduce the risk of chronic conditions like diabetes and hypertension.

During menopause, women often experience weight gain due to hormonal changes and a decrease in muscle mass.

Regular aerobic exercise can help regulate weight by burning calories and increasing overall metabolism.

Of course a balanced diet is also a crucial element to consider for overall health, so it's a good idea to be mindful of your diet.

Menopause increases the risk of cardiovascular disease due to changes in hormone levels.

Regular cardiovascular exercise strengthens the heart, improves blood circulation, and helps regulate cholesterol and blood pressure, reducing the risk of heart disease.

Pilates is a low-impact exercise that focuses on core strength, flexibility, and muscle control.

For menopausal women, Pilates can be particularly beneficial for managing joint pain, improving posture, and enhancing mental wellbeing.

Pilates exercises help strengthen muscles without over-stressing the joints, making it an ideal option for those experiencing aches and pains during menopause.

Pilates exercises improve flexibility and balance, which can be disrupted during menopause due to hormonal changes.

Regular Pilates sessions can help maintain flexibility in the muscles and joints, reducing the risk of falls and injuries.

Menopause can be a time of emotional upheaval, with many women experiencing low mood and stress.

Pilates promotes relaxation and mindfulness, which can help improve mental health and reduce anxiety.

Weight gain is a common concern during menopause, and it can be challenging to manage weight due to hormonal shifts, a slowing metabolism, and lifestyle changes.

Regular exercise, including both cardio and strength training, just two of the many ways to work help maintain a healthy weight are effective for increasing muscle mass and burning calories.

Exercise plays a significant role in managing menopause symptoms.

To explore the various benefits of exercise during menopause, check out this post >>> HERE

Strength training and resistance exercises help combat the loss of muscle mass that often leads to weight gain.

Building muscle increases the number of calories the body burns at rest, which helps manage weight more effectively.

Cardio exercises like running, swimming, or cycling also help to boost metabolism and burn calories.

Engaging in a mix of strength training and cardiovascular activities can help keep your weight in check, even as you go through menopause.

Hot flushes and night sweats are two of the most common and uncomfortable symptoms of menopause.

While the exact cause of hot flushes is not fully understood, exercise can play a role in reducing their frequency and intensity.

Regular physical activity helps improve circulation and balance hormone levels, which can alleviate the severity of hot flushes.

Exercise helps regulate body temperature by increasing blood flow and reducing the severity of hot flushes.

Regular movement also helps manage stress, which is known to exacerbate hot flushes.

Exercise can help improve the quality of sleep, which is important for managing night sweats.

Better sleep helps regulate the body’s internal thermostat, reducing the likelihood of night sweats.

Wondering about the best workouts for menopausal women?

Check out these top exercises for burning fat and boosting energy >>> HERE

As you navigate menopause, staying active is one of the best ways to manage symptoms and maintain overall health.

Here are some key exercise tips:

• Incorporate Strength Training: Include strength training at least two to three times a week to build muscle, increase metabolism, and protect bone health.

• Mix in Cardio: Aim for at least 30 minutes of moderate-intensity aerobic exercise, like brisk walking, cycling, or swimming, most days of the week.

• Try Pilates and Yoga: These exercises can help with flexibility, balance, and stress management, reducing aches and pains associated with menopause.

• Listen to Your Body: If you experience joint pain or fatigue, adjust your exercise routine to ensure it remains comfortable and beneficial.

Looking to start your fitness journey?

Here are some essential exercise tips for menopause >>> HERE

• Exercise can significantly reduce menopause symptoms like hot flushes, night sweats, and mood swings.

• Strength training is essential for maintaining muscle mass and bone health during menopause.

• Cardiovascular exercise helps with weight management and cardiovascular health.

• Pilates and yoga can improve flexibility, balance, and stress levels.

• A balanced exercise programme, combining strength, cardio, and flexibility, is ideal for menopausal women.

By incorporating these types of exercises into your routine, you can navigate menopause with strength, confidence, and improved health.

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? If so, let’s chat!

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