Top 5 Exercises to Skip During Menopause
🔥 Key Takeaways: Exercises to Skip During Menopause
Skip high-impact moves that stress your joints
Exercises like box jumps and deep plyometrics can aggravate menopause-related joint pain and fatigue.
Ditch chronic cardio marathons
Endless running or spin sessions may increase cortisol, not fat loss. Short, smart sessions work better now.
Be cautious with crunches and sit-ups
They can strain your neck, pelvic floor, and spine—swap for safer core builders like bird dogs and dead bugs.
Avoid chasing workouts that punish, not progress
You don’t need to be wrecked to get results. Choose workouts that leave you feeling strong, not shattered.
Respect your body's changing needs
What worked in your 30s may not serve you now. It’s not a downgrade—it’s a strategic shift.
Start your reset with smart, joint-friendly training
Download the free 7-Day Menopause Reset and get a plan that works with your hormones, not against them.
Introduction
Over the years, you may have become quite the fitness aficionado.
Still, menopause can turn your exercise routine on its head.
As your body navigates hormone changes, some workouts might do more harm than good.
So, for this short post, I would like to take a light-hearted look at the top five exercises you might want to bid farewell to during this transformative time.
This will ensure your fitness journey remains as fabulous as you are!
1 - The Lowdown on Lifting: Why Heavy Weights Might Not Be Your Friend
2 - The Spin Cycle: Why Steady State Cardio Can Leave You Spinning
3 - High-Intensity Intervals: The Heart Rate Rollercoaster
4 - A Balancing Act: Chasing Stability in a Wobbly World
5 - Finding Your Groove: Gentle Alternatives to Dreaded Drills
1 - The Lowdown on Lifting: Why Heavy Weights Might Not Be Your Friend
I would generally suggest that you lift weights during menopause, check out my previous post on why here!
To think that heavy lifting is your ticket to fitness during menopause is about as misguided as wearing tights in midsummer - not a great idea!
As your body goes through hormonal changes, for some, it may be best to ease up on those heavy weights that maybe once felt empowering.
Studies show that excessive lifting can lead to joint strain and discomfort, which isn’t what you signed up for.
Instead, you may consider using lighter weights with more repetitions; which your body may thank you for.
You might avoid feeling like you've joined an MMA class every time you hit the gym!
Remember that many of the most effective strength-based exercises, such as squats and deadlifts, whilst great exercises themselves, are actually very much technique-based.
So, unless you have good technique, there's an increased chance of joint pain and injury if your technique sucks while doing them!
2 - The Spin Cycle: Why Steady State Cardio Can Leave You Spinning
The thrill of steady-state cardio can often feel like a never-ending cycle - exhilarating at first but might leave you somewhat dizzy and fatigued.
During menopause, your body craves a bit more attention and finesse, so spending hours spinning on that bike might not be your best move.
Instead, consider switching gears; incorporating varied exercises can work wonders for your hormones.
If you’re feeling adventurous, check out the 5 Ways Jumping Does a Menopausal Body Good for a fresh perspective.
Your body will thank you!
Ready to train smarter, not harder?
If you're tired of one-size-fits-all workouts that leave you exhausted or in pain, it’s time for a reset. My free 7-Day Menopause Reset Guide shows you exactly how to move, eat, and recharge to reduce fatigue, ease joint aches, and feel in control again – in just one week.
Download the 7-Day Reset Guide3 - High-Intensity Intervals: The Heart Rate Rollercoaster
High-intensity interval training (HiiT) can feel like a heart rate rollercoaster, and not in a fun theme park way!
As your body navigates the hormonal shifts of menopause, spiking your heart rate to dizzying heights might add to your stress.
Instead of embracing the 'go hard or go home' mentality, you may want to consider gentler forms of exercise that still keep you moving without the sudden peaks and troughs.
After all, your body deserves a bit of compassion during this time, not a heart-stopping thrill ride!
Keep Exploring 👇
Discover more tips to feel stronger, more energised, and in control of your health:
4 - A Balancing Act: Chasing Stability in a Wobbly World
There's a good chance that as menopause rolls around, your stability might feel like a wobbly jelly on a plate!
With hormonal fluctuations making you feel unsteady, you may want to think twice about high-impact workouts that could send you tumbling.
Instead, opt for exercises that strengthen your core and improve your balance—your future self will thank you when you’re strutting around like a graceful gazelle!
Keep it light and stable, and save the trampoline sessions for kids!
5 - Finding Your Groove: Gentle Alternatives to Dreaded Drills
Any time you feel the urge to tackle those dreaded drills, why not throw on your favourite music and shimmy your way into some gentle alternatives?
Instead of punishing your body with relentless jumps and sprints, embrace activities like yoga or tai chi, which not only keep you moving but also help manage those menopausal mood swings.
Think of it as a low-impact dance party where your only competition is the cat's indifference to your rhythm!
Keep it fun and upbeat while staying in tune with what feels good for you.
Final Words
On the whole, navigating exercise during menopause can feel like a minefield – especially when it comes to knowing what to skip.
While you might be tempted to soldier on with those high-impact workouts, it’s wise to give your body the respect it deserves.
So, for many of you, trade in those joint-jarring moves for gentler options that will leave you feeling invigorated rather than depleted.
...and there you have it - the undeniable truth from this guy below; "No pain, no gain"...No. No. and No.
You dont need to go through the pain barrier to reap the benefits of exerise during menopause.
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FAQs
High-impact exercises, such as running or jumping, can place excessive stress on the joints, which may already be compromised during menopause due to hormonal changes.
Increased joint laxity and bone density loss can heighten the risk of injury.
Opting for low-impact exercises that are gentler on the body is often a better choice.
Yes, exercises that involve heavy weights or high resistance can increase the risk of injury, particularly for women experiencing muscle and joint changes during menopause.
It may be advisable to avoid exercises like heavy squats or deadlifts and instead focus on bodyweight exercises or lighter weights that promote muscle strength without excessive strain.
While flexibility exercises are important, certain high-stretch activities or extreme yoga positions might not be suitable as they can lead to injuries due to decreased flexibility and joint stability.
It is better to choose gentler stretching routines that encourage mobility without overextending the body, such as restorative yoga or controlled stretching exercises.
Take Control of Your Fitness Journey
Ready to train smarter, not harder?
If you're tired of one-size-fits-all workouts that leave you exhausted or in pain, it’s time for a reset. My free 7-Day Menopause Reset Guide shows you exactly how to move, eat, and recharge to reduce fatigue, ease joint aches, and feel in control again – in just one week.
Download the 7-Day Reset Guide
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.