How should I exercise during menopause? A guide for perimenopause and beyond

The good news: exercise during perimenopause (and into menopause) is one of the most powerful tools you have to feel grounded, strong, and supported.

Key takeaways

Exercise during perimenopause supports hormones, bones, metabolism, and mood.
The best exercise in menopause combines strength, cardio, restorative movement, and functional daily activity.
Strength training twice per week is especially important to protect muscle and bone health.
Small, consistent steps have the biggest long-term impact.
Movement is self-care - an investment in your present and future wellbeing. </aside>

Why exercise matters during perimenopause and menopause

Hormonal changes in perimenopause naturally affect muscle mass, bone density, and how your body manages blood sugar and cholesterol. Left unchecked, these shifts can make you feel more fatigued, affect your mood, and increase long-term health risks.

Exercise is one of the most effective ways to manage these shifts. It helps:

regulate blood sugar and insulin
reduce cortisol (your stress hormone)
support healthy cholesterol levels
strengthen bones and muscles
lift mood and energy

💡 Think long-term: The goal of exercising in menopause isn’t just weight loss. It’s building resilience, protecting your future health, and helping you feel more grounded day-to-day.

What is the best type of exercise in perimenopause?

There isn’t a single “best” exercise for menopause, but combining different types of movement helps you feel your best. Aim for a mix of:

Strength training: Crucial for maintaining muscle, protecting bone density, and supporting metabolism.
Cardiovascular exercise: Brisk walking, cycling, dancing, or jogging for heart health and stamina.
Low-intensity, restorative movement: Yoga, Pilates, or stretching to lower stress and support flexibility.
Functional daily activity: Walking, stair climbing, and everyday movement that keeps your body mobile.

Small wins count: If you’re not moving much right now, the biggest health benefits come from simply doing more tomorrow than today. Walking to the supermarket, biking to work, or adding a short stretch routine can make an exponential difference.

What a balanced weekly routine looks like

You don’t need hours in the gym or a complex training plan. A balanced menopause exercise routine combines different types of movement to support your whole body:

1-2x per week: Low-intensity movement. Gentle yoga, Pilates, or mindful walking to calm the nervous system and regulate cortisol.
2x per week: Strength training. Resistance exercises preserve muscle mass, strengthen bones, and help regulate blood sugar. This can be bodyweight work (squats, push-ups, lunges) or using weights and bands.

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💡 Did you know? Strength training in menopause doesn’t just make you stronger - it also helps regulate oestrogen and insulin and reduces inflammation.

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1x per week: Cardiovascular exercise. Brisk walking, a jog, or a dance class supports heart health, HDL cholesterol, and insulin sensitivity.
Daily: Functional movement. Think stair climbing, walking errands, or stretching while the kettle boils. These “everyday moves” add up to powerful benefits.

Strength training - but how?!

Everyone talks about strength training, but it’s not as simple as walking into the gym and grabbing a barbell if you’ve never done it before. Unfortunately, women have traditionally been sent to “booty-belly” style classes rather than toward the weights. Luckily, times are changing, and most gyms now recognise that strength training is just as valuable for women.

That’s why more gyms are offering 6- or 8-week programmes to help people get started and actually learn how to train. And if your budget allows, we definitely recommend working with a personal trainer for a while. With the right trainer, it can even be fun – so give yourself that chance. You deserve it.

How to make time for exercise when life is full

One of the most common challenges women share is lack of time. But perimenopause is also a stage that nudges you to prioritise yourself. Investing in movement is not selfish, it’s self-care.

Maybe that means carving out time for a personal trainer, joining a gym with a sauna you’ll actually enjoy, or finally booking those dance classes. And on the everyday level, simple tweaks can help:

Turn phone calls into walking time.
Take a 10-minute walk after meals.
Stack exercise with habits, like brushing your teeth on one leg or doing lunges while your coffee brews.
Make it social: a walking buddy or group class keeps motivation high.
Focus on consistency, not perfection. A little every day beats occasional all-out sessions.

Already active? How to adapt your menopause workouts

If you already have an exercise habit, you can fine-tune it for perimenopause. Exercise physiologist Dr Stacy Sims recommends fuelling properly - carbohydrates before, and protein within an hour after - to support hormones and recovery.

She also emphasises prioritising strength training, since muscle naturally declines with age and is one of the best markers of long-term health. If stepping into a gym feels daunting, start small:

Try bodyweight strength training at home or outdoors - push-ups, squats, lunges, or even burpees.
Use household items (like water bottles) before investing in kettlebells or bands.
Consider women-focused gyms or starter packages with guidance.
A personal trainer can be invaluable for learning safe technique - even just one weekly session can build confidence.

Final thoughts

Exercise in perimenopause and menopause isn’t about doing more for the sake of it. It’s about moving in ways that honour your changing body, protect your long-term health, and help you feel more like yourself - stronger, steadier, and more grounded.

You don’t need a perfect plan. You just need to start.

References:

Flesaker, M. Q., Farrell, R., Zia, A., & Santoro, N. (2021). The role of cardiorespiratory fitness on quality of life in midlife women. Menopause, 28(8), 873–880. https://doi.org/10.1097/GME.0000000000001791

Momma, H., Kawakami, R., Honda, T., Sawada, S. S., Okamoto, T., Hashimoto, H., Nagatomi, R., & Miyachi, M. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: A systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 56(13), 755–763. https://doi.org/10.1136/bjsports-2021-105061

Platt, O., Bateman, A., & Bakour, C. (2025). Impact of menopause hormone therapy, exercise, and their combination on bone mineral density and mental wellbeing in menopausal women: A scoping review. Frontiers in Reproductive Health, 7, 1542746. https://doi.org/10.3389/frph.2025.1542746

Sims, S. (2022). Next level: Your guide to kicking ass, feeling great, and crushing goals through menopause and beyond. Rodale Books.

Xu, H., Liu, J., Li, P., & Liang, Y. (2024). Effects of mind–body exercise on perimenopausal and postmenopausal women: A systematic review and meta-analysis. Menopause. Advance online publication. https://doi.org/10.1097/GME.0000000000002336

Zhao, F., Zhang, Y., Li, J., & Chen, X. (2025). Optimal resistance training parameters for improving bone mineral density in postmenopausal women: A systematic review and meta-analysis. Journal of Orthopaedic Surgery and Research, 20, 215. https://doi.org/10.1186/s13018-025-05890-1

Have you noticed your body responding differently to movement lately? Maybe a workout leaves you more tired than before, or your energy feels unpredictable. These changes are part of perimenopause, a stage when shifting hormones affect everything from muscle and bone strength to mood and metabolism.