How to Exercise Through Menopause Without Losing Your Mind (or Your Muscle)

Let’s get one thing straight: Menopause isn’t a problem to be fixed, it’s just a transition to be navigated. That said, it can come with some serious curveballs. Think hot flashes, mood swings, sleep issues, weight gain, and that sneaky “Why do my knees suddenly hate stairs?” feeling.

Menopause is full of huge physical changes, like hot flashes, sleep issues, lack of energy, and weight gain. But it can also be mentally and emotionally challenging. You might feel uncomfortable with your body, feel hopeless or frustrated, or feel a sense of loss for how you used to be.

But here’s the good news: exercise can help. Not just in a “fitspo” kind of way, but in a science-backed, sanity-saving kind of way. And no, it doesn’t require two-a-days and keto protein sludge. The solution? Strength Training. While strength training doesn't address all menopause symptoms, it's as close as you can get to a magic pill for menopause.

Why Exercise During Menopause?

If you’re in perimenopause or post menopause, your body is going through a shift—hormonally, emotionally, and physically. Estrogen drops, which affects everything from bone density to body composition. You might notice:

• Weight creeping up despite no changes to your routine
• Muscle mass decreasing
• Joint stiffness
• Poor sleep
• Brain fog
• Increased anxiety or depression

I’m not here to scare you. I’m here to say: you have options.

Movement isn’t just about “staying thin” (eye roll), but it’s about resilience, mobility, and mood. Exercise is one of the most effective tools for feeling better during this transition and aging strong after it.

What Happens to Our Bodies in Menopause?

Let’s check out the science. During menopause, your estrogen and progesterone levels decline. These hormones are involved in way more than just reproduction—they help regulate fat distribution, inflammation, insulin sensitivity, and even how your muscles recover from workouts.

So when estrogen drops:

• Muscle mass decreases
• Bone density declines
• Recovery from workouts takes longer
• Sleep is more fragile
• Stress hormones like cortisol can spike
• Fat tends to redistribute to the belly

That’s a lot of change. But don’t worry! Exercise will help!

Exercise Guidelines for Menopause (Based on Research & Real Life)

Let’s skip the “just move more!” advice and get specific. Here are the kinds of movement that actually help during menopause:

1. Strength Training (2–3x per week)

This is non-negotiable. 

Lifting weights helps maintain (and even build) muscle mass, protects your bones, improves balance, and boosts metabolism. Plus, it helps regulate blood sugar and improve insulin sensitivity, both of which can shift during menopause.

Aim for:

• 2–3 full-body sessions per week
• Compound movements (squats, rows, presses)
• Moderate to heavy weights (challenge yourself, but stay safe)
• Reps in the 8–12 range for muscle building; 3–5 for strength

And no, it won’t make you bulky. That’s a myth that needs to die, especially during menopause. What it will do is make you feel like a boss when you carry your groceries in one trip.

2. Cardiovascular Exercise (2–5x per week, depending on intensity)

Cardio supports heart health, helps regulate weight, improves mood, and fights fatigue.

But here’s the thing: you don’t need to run a marathon. In fact, too much intense cardio during menopause can increase stress and cortisol, especially if you’re not recovering well.

Mix it up with:

• Walking (underrated and fantastic for stress)
• Swimming or cycling
• Dance, hiking, or cardio classes you enjoy
• Occasional interval training (1–2x/week max if you’re doing HIIT)

If you’re exhausted, don’t push harder—scale back, rest, then return.

3. Mobility and Flexibility Work (Daily or Often)

Hormonal shifts can lead to stiffer joints and tight muscles. Gentle movement helps you stay mobile and pain-free.

Try:

• Gentle yoga
• Stretching
• Foam rolling
• Tai chi or mindful movement

You don’t need a full hour—just a few minutes each day can make a big difference.

4. Restorative Movement (As Needed—But Don’t Skip It)

Sleep might be harder. Anxiety might be higher. That means your nervous system needs care, too.

Progressive relaxation, breath work, or a slow walk without your phone can help. Not every workout needs to leave you sweaty and breathless. Recovery is productive.

But What If I’m Exhausted?

Welcome to the club.

During perimenopause, your body is working hard. You may have less energy, less motivation, and more aches, which makes movement feel harder.

Here’s the key: Listen to your body, not your inner drill sergeant, diet culture, or your aunt who thinks she knows everything.

Some days, you’ll feel strong. Lift heavy. Other days, your “workout” is a walk around the block in stretchy pants. That counts.

You don’t need to “push through” fatigue every time. In fact, you’ll see better results (and feel way better) if you honor your energy levels.

Weight Gain and Menopause: Let’s Talk About It

Yes, many women gain weight during menopause. But no, it’s not because you’re “lazy” or “not trying hard enough.” It’s hormonal, it’s biological, and it’s normal. The goal of movement should not be to punish your body into shrinking. It should be to support your health, your energy, and your confidence. And guess what? Weight-neutral fitness is still fitness. You’re allowed to care about feeling strong and capable, even if your body looks different from what it did at 25.

Real Talk: What Actually Works (and What Doesn’t)

What works:

✅ Consistent strength training

✅ Low-impact cardio you enjoy

✅ Prioritizing recovery

✅ Listening to your body

✅ Being flexible and kind to yourself

✅ Protein + hydration + sleep

What doesn’t work:

• Crash dieting
• Overtraining
• Shaming yourself into movement
• Ignoring your body’s cues
• Comparing yourself to your 20-something self (she didn’t have your wisdom)

Frequently Asked Questions

Q: What’s the best time of day to work out during menopause?

A: Whenever you feel best! That said, if hot flashes and poor sleep mess with your mornings, try mid-morning or early evening. Listen to your energy, not your calendar.

Q: Should I do HIIT workouts?

A: Maybe. HIIT can be effective, but too much can stress your system. Once or twice a week is plenty, but balance it with low-impact movement and proper recovery.

Q: Is walking really enough?

A: YES. Walking is fantastic, especially when it’s consistent. Pair it with strength training, and you’ve got a great foundation.

Q: How do I stay motivated?

A: Ditch the all-or-nothing mindset. Start small. Track how you feel after movement instead of how you look. And find a community or trainer (hi!) who supports you without judgment.

Final Thoughts

Menopause is a powerful transition, and movement can make it smoother, stronger, and more empowering. You don’t need to overhaul your life. You don’t need to fix your body. You just need a plan that works with your hormones, not against them.

And if you want support that’s science-based, weight-neutral, and rooted in compassion, you know where to find me. You midlife strength era starts now!