Menopause is the end of menstruation, and the transitionary phase leading up to it — perimenopause — brings significant physical changes as estrogen and progesterone ultimately decline. While these hormonal changes are natural, they can also come with symptoms like hot flashes, sleep disturbances, mood changes, weight gain, and decreased bone density.
Your menopause experience doesn’t need to be defined by symptoms. Exercise is one of the most powerful tools for managing menopausal symptoms and maintaining quality of life. In this article, we’ll show you how physical activity can help you address some of the more challenging aspects of this transition, from preserving bone strength to improving mood and sleep.
We’ll cover:
- Key benefits of exercise for menopausal health
- The importance of weight training for menopause
- The best types of exercise to consider
- Plus tips for getting started
How exercise supports menopausal health
Why is exercise particularly important for menopausal and perimenopausal women? Exercise during menopause improves heart health, bone strength, mood, and sleep. Hormonal changes affect nearly every system in the body, and exercise addresses multiple menopausal symptoms simultaneously. Research continues to expand our understanding of how exercise supports menopausal health, and demonstrates the following benefits:
Improved cardiovascular health
Declining estrogen during menopause increases heart disease risk. Exercise counteracts these changes by improving blood pressure, reducing cholesterol, and enhancing cardiovascular fitness. Research shows that regular aerobic exercise improves arterial stiffness and blood vessel function in perimenopausal individuals.
Increased bone density
Bone loss accelerates during menopause due to declining estrogen, and increases the risk of osteoporosis. Weight-bearing and resistance exercises stimulate bone formation and preserve bone mineral density. Studies consistently show that high-intensity resistance and impact training can increase bone density for postmenopausal women.
Enhanced mood and stress reduction
Many people experience increased anxiety and depressive symptoms during menopause. Exercise influences neurotransmitter production and reduces inflammation to help support emotional well-being. Research shows that physical activity significantly reduces both depressive symptoms and anxiety in menopausal and postmenopausal women.
Better sleep quality
Sleep disturbances are common and disruptive during menopause. Regular physical activity improves sleep quality and reduces nighttime awakenings. Research shows that exercise can improve sleep quality scores and reduce the severity of insomnia during menopause.
Blood sugar regulation
Metabolic changes during menopause can affect insulin sensitivity and increase diabetes risk. Exercise enhances glucose uptake and improves insulin sensitivity. Studies show that combined aerobic and resistance training improves glycemic control and body composition for menopausal women.
Menopause and weight training benefits
Weight training during menopause helps preserve muscle, boost metabolism, and protect bones. While aerobic exercise offers important cardiovascular benefits, emerging research shows that resistance training is uniquely powerful for addressing the specific physiological changes that occur during this transition.
"Overall, [we are] breaking the stigma that women need to prioritize long, endurance exercises and exclusively body weight work because they offer little benefits for body composition or lean mass during this time," explains Dr. Stacey Sims, a leading researcher in women's health and exercise physiology. "Instead, lifting heavy (whatever that means to you) will help most during this transitional period."
This shift in thinking is supported by recent research that demonstrates strength training offers multiple benefits for menopausal health, including:
- Lean muscle mass preservation. Declining estrogen accelerates muscle loss during menopause, which affects strength, mobility, and metabolic health. Resistance training directly counteracts this process by stimulating muscle protein synthesis and preserving lean mass.
- Boosted metabolism to prevent midlife weight gain. Many people experience weight gain during menopause, even without changes to diet or activity levels. By building and maintaining metabolically active muscle tissue, resistance training helps with body composition and metabolic markers.
- Bone density and joint stability improvements. Weight-bearing exercises create mechanical stress that stimulates bone formation and helps preserve bone mineral density during the accelerated bone loss that occurs with menopause. Beyond bone health, strength training also improves joint stability and mobility to help you prevent falls and maintain independence as you age.
- Reduction in menopausal symptoms like hot flashes. Research shows that resistance training is associated with decreased frequency and severity of hot flashes in postmenopausal women. Resistance training is also a proven tool to help with both sleep and mood disturbances.
Types of weight training
When thinking about your menopause and weight training plan, there are various approaches you can take. You can scale any of these to your level, and still reap the benefits of resistance training:
- Free weights. Dumbbells, barbells, and kettlebells allow for natural movement patterns and engage stabilizing muscles.
- Resistance bands. Portable and versatile, resistance bands allow for variable resistance throughout movements.
- Bodyweight exercises. Exercises like squats, push-ups, lunges, and sit-ups use your own body weight as resistance.
- Weight machines. These can be helpful if you are new to resistance training because they provide guided movement patterns.
The key is progressive overload. No matter where you start, you want to gradually increase the weight, repetitions, or difficulty over time to continue challenging your muscles.
Can exercise delay menopause?
Many people wonder: can exercise delay menopause? Current scientific evidence does not support this claim. There is no established causal relationship between physical activity and the age of menopause, although there is some correlation.
The timing of menopause is primarily determined by genetics and your natural ovarian follicle depletion. Menopause is unavoidable, but the onset of perimenopause can be impacted by medical conditions and treatments that interfere with ovarian function, as well as lifestyle factors such as smoking and nutrition.
The real value of exercise lies in improving the menopausal experience and supporting long-term health afterward, not in delaying its onset. No strong evidence shows exercise can delay menopause, but it can ease symptoms and improve health.
Best types of exercise for menopause
Finding the right combination of physical activity that works for you and your lifestyle is key. Since each type of exercise offers unique benefits, it’s best to take a varied approach and incorporate multiple movement practices into your life.
Aerobic activities
Culturally, women have tended to gravitate toward aerobic exercises like walking, jogging, and aerobics classes. While cardiovascular exercise is important and provides real benefits — including improved heart health, mood enhancement, and calorie burning — aerobic activity should be just one component of an exercise routine, not the only focus.
- Walking is the most accessible form of exercise, supports bone density (as a weight-bearing activity), and can be done anywhere without equipment. Aim for brisk walking that elevates your heart rate.
- Cycling is excellent for cardiovascular fitness with lower impact on joints. Indoor cycling classes can provide structured, high-intensity workouts, while outdoor cycling offers fresh air and varied terrain.
- Swimming provides a full-body workout with zero impact on joints, which makes it ideal for people with arthritis or joint pain. However, because it's not weight-bearing, it should be combined with other exercises for bone health.
Strength training
Strength training is arguably the most important form of exercise for menopausal women. It can be done at a gym with equipment, at home with minimal gear, through personal training sessions, in CrossFit-style classes, or using any method that challenges muscles progressively.
Key strength training movements correspond to functional activities that you perform regularly. This is why strength training is so valuable — it can directly improve your ability to live independently and confidently as you age.
Flexibility work
Flexibility exercises help you maintain range of motion, reduce injury risk, and gain stress-reduction benefits. These practices become increasingly important as connective tissues naturally lose elasticity with age.
- Yoga combines flexibility, balance, and strength with mindfulness and breathwork. Various styles offer different intensities, from gentle restorative yoga to more challenging vinyasa flows. Studies show yoga can reduce anxiety and improve sleep quality in menopausal women.
- Stretching helps maintain mobility and can reduce muscle soreness. During a dedicated stretching session or after a workout, focus on major muscle groups and hold stretches for 20-30 seconds.
Balance exercises
Balance training is critical for fall prevention as bone density decreases and fall risk increases with age. Many strength and flexibility exercises also improve balance, but dedicated balance work can provide additional benefits.
- Tai chi emphasizes slow, controlled movements and weight shifting. Research shows tai chi significantly improves balance and reduces fall risk in older adults.
- Pilates focuses on core strength, stability, and controlled movements. Pilates improves body awareness, posture, and functional movement patterns while also building strength.
- Simple balance exercises such as standing on one foot, heel-to-toe walking, or using a balance board can be incorporated into daily routines.
How to start exercising safely
Start with low-impact exercise, progress slowly, and seek medical advice before new programs. Beginning or adjusting your exercise routine during menopause requires a thoughtful approach. Here are some of the top tips for starting safely:
- Consult your healthcare provider. Before starting any new exercise program, your doctor can provide guidance based on your specific health status. This is especially important if you have existing health conditions, bone density concerns, or cardiovascular issues.
- Begin with low-impact activities. If you're new to exercise or returning after a break, start with gentler activities like walking, swimming, or beginner yoga classes. These allow your body to adapt without excessive stress.
- Gradually increase intensity. Progressive overload applies to all forms of exercise. Start conservatively and slowly increase duration, frequency, or intensity over weeks and months. This reduces injury risk and builds sustainable habits.
- Listen to your body and rest when needed. Pay attention to how you feel during and after exercise. Some muscle soreness is normal, but sharp pain, excessive fatigue, or prolonged soreness signals the need to scale back. Rest days are essential for recovery and adapting to changes in your routine.
FAQs
Is weight training safe during menopause?
Yes, weight training is safe and highly beneficial during menopause when done correctly. Resistance training helps preserve bone density, maintain muscle mass, and support metabolic health. Start with appropriate weights, focus on proper form, and progress gradually. If you have osteoporosis or other health conditions, consult your healthcare provider and consider working with a qualified trainer who can modify exercises for your needs.
What is a menopause belly?
"Menopause belly" refers to the tendency to gain weight around the midsection during menopause, even without changes in diet or activity level. This happens due to declining estrogen levels, which affect where the body stores fat, shifting from hips and thighs to the abdominal area. Lower muscle mass and metabolic rate also contribute. Strength training combined with adequate protein intake and cardiovascular exercise can help manage this by building muscle, boosting metabolism, and reducing visceral fat.
Can exercise help with hot flashes?
Regular moderate-intensity exercise can help reduce the frequency and severity of hot flashes for some women by improving thermoregulation and overall cardiovascular health. However, intense exercise may temporarily trigger hot flashes in some people. The key is finding what works for you. Many women find that consistent, moderate exercise improves their overall symptom experience, even if hot flashes aren't completely eliminated.
How often should you weight train during menopause?
Strength train at least two to three times per week, targeting all major muscle groups. Allow one rest day between sessions for the same muscle groups. This frequency is sustainable and provides significant benefits without excessive time commitment.
What exercise should I avoid during menopause?
Focus on modifying activities based on individual health rather than avoiding exercises entirely. For example, if you have osteoporosis, modify high-impact activities or extreme spinal flexion exercises. Or if you have pelvic floor dysfunction, you may need to modify high-impact jumping. Work with healthcare providers to adapt exercises to your needs rather than avoiding activity altogether.
What's the best exercise for bone health during menopause?
Weight-bearing and resistance exercises provide the greatest bone density benefits. Activities like walking, jogging, dancing, and strength training — especially exercises that load the spine and hips (squats, deadlifts, lunges) — have shown strong effects on bone mineral density. High-impact activities like jumping can also benefit bone health in those without existing bone loss.
Will I lose weight faster with strength training during menopause?
Strength training builds muscle mass that increases resting metabolic rate, so you burn more calories all day. Research shows that combining resistance training with moderate caloric restriction leads to more body fat loss and better lean muscle preservation than aerobic exercise alone. The scale might not reflect these changes since muscle is denser than fat. Focus on body composition, strength improvements, and how clothes fit rather than weight alone.
Exercise matters for menopause
Exercise is one of the most powerful tools for managing the physical and emotional changes of menopause. From strengthening bones and preserving muscle to improving mood and cardiovascular health, the benefits are both broad and profound.
Understanding how menopause and exercise work together empowers you to make informed choices about your health. While exercise doesn't delay menopause itself, it fundamentally improves the experience of this transition and sets the foundation for healthy aging.
The most effective routine is one you'll maintain, whether that's gym workouts, online classes, group fitness, or simply walking and bodyweight exercises. Find sustainable, enjoyable movement that fits your life. Every step, every rep, every stretch contributes to better health during menopause and beyond.
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