Exercise During Perimenopause and Menopause: Benefits, Best Workouts, and Where to Start

Sep 14

Written by Rania Jaber, MPH, MSc in Global Health

Have you entered perimenopause and started experiencing unpleasant symptoms such as mood swings and hot flashes, sleep disturbances, or unexplained weight gain? You have probably heard that regular exercise can help, but you may be wondering where to start. You are not alone.

This article explores why regular physical activity is important during perimenopause and menopause, the health benefits of staying active, the types of exercise that offer the greatest benefits, and how to create a balanced weekly workout routine.

This information is for educational purposes only and doesn't replace medical advice. Consult your healthcare provider before starting a new exercise program or changing your current routine.

Why Is Exercise Especially Important During Menopause?

The hormonal changes that occur during perimenopause and menopause, particularly declining estrogen hormone levels, can affect many aspects of health. These changes may contribute to:

Loss of muscle mass and slower metabolism.
Reduced bone density.
Weight gain mainly around the abdominal area.
Pelvic floor dysfunction, including leakage or pelvic organ prolapse (weakening of the pelvic organs such as the uterus, bladder, or rectum).
Mood swings, anxiety, and irritability.
Sleep disturbances.
Increased risk of chronic health conditions.

The good news is that many of these changes can be managed or reduced through healthy lifestyle habits, including regular physical activity.

Exercise After 50: Adjusting to a Changing Body

As we age, changes in flexibility, muscle mass, bone density, strength, and recovery capacity affect how we exercise. That doesn't mean you need to slow down; it means you need to train smarter. Start at a level that matches your current fitness and gradually increase intensity over time. If you are new to exercise, even a few walks each week can provide meaningful benefits.

Perimenopause and menopause can also be a good opportunity to reassess your fitness routine and focus on activities that support muscle strength, bone health, cardiovascular fitness, and overall well-being.

How Does Exercise Help During Menopause?

Regular exercise can provide several health benefits, including:

Weight management

Many women notice changes in body composition during menopause, including increased abdominal fat and decreased muscle mass.

Regular exercise can help:

Prevent excess weight gain.
Preserve lean muscle mass.
Improve metabolism.
Support healthy body composition.

Some research suggests that women with higher body weight may experience more frequent or severe hot flashes, although results vary between individuals.

Strengthening bones

Bone loss accelerates during menopause due to declining estrogen hormone levels. Exercise, especially weight-bearing and strength training, helps slow bone loss and reduce the risk of osteoporosis, falls, and fractures.

Boosting energy and circulation

Regular exercise can :

Increase energy levels.
Reduce fatigue.
Improve circulation.
Ease the stiffness of joints.

Improving sleep quality

Women who exercise regularly often report better sleep quality, which can be particularly helpful during menopause when sleep disturbances are common due to night sweats.

Supporting mental health

Exercise strongly benefits emotional and cognitive well-being. Regular activity can:

Boost mood through the release of mood-enhancing chemicals, such as endorphins and serotonin.
Reduce stress and anxiety.
Increase resilience.
Support cognitive health as we age.

Reducing the risk of chronic diseases

Exercising regularly helps improve overall health and lower the risk of :

Certain cancers, such as breast, colon, and endometrial cancers.
Type 2 diabetes, as exercise stabilizes blood sugar levels.
Heart disease.
High blood pressure.

Managing menopause symptoms

Although research findings are mixed, regular physical activity may help some women manage symptoms such as hot flashes, improve mood, and enhance overall quality of life during menopause.

General Exercise Recommendations

The World Health Organization (WHO) recommends that adults aim for at least:

150 minutes of moderate-intensity aerobic activity per week, or
75 minutes of vigorous-intensity activity per week.

In addition, strength training activities involving major muscle groups should be performed at least twice weekly.

Ideally, a fitness routine should include a mix of:

Cardiovascular exercise.
Strength training.
Flexibility workout.
Balance and coordination exercise.

Exercise Options and Their Benefits

Strength training

Strength training is one of the most important forms of exercise during menopause.

Benefits include:

Reducing body fat.
Supporting bone density.
Preserving and building muscles.
Improving metabolism.
Enhancing functional strength for daily activities.

You can practice strength training by using:

Strength training machines.
Hand weights.
Resistance bands.
Body weight exercises.

Choose a resistance level that is challenging while allowing proper form. For example, use weights that make your muscles tired after 12 repetitions, and as you become stronger, gradually increase the weight or repetitions over time. Do what feels safe for you while challenging your body.

Aerobic activity or cardiovascular exercise

Aerobic activity supports cardiovascular health and helps you burn fat and shed weight. Examples include:

Walking

Walking is one of the simplest and most accessible forms of exercise. It requires no preparation or equipment and fits easily into everyday life.

Benefits of walking include:

Improved heart health.
Better endurance.
Increased daily movement.
Bone strengthening benefits when performed regularly.

Swimming

Swimming is a low-impact, full-body workout that:

Supports cardiovascular health.
Protects joints from excessive strain.
Enhances muscle endurance and strength.
Suits every fitness level.

Other aerobic activities

Other excellent aerobic workout options include:

Biking.
Jogging.
Hiking.
Dance or aerobic exercise classes.
Water aerobics.
Cardio machines such as treadmills or ellipticals.

If you are just getting started, begin with 10-15 minutes a day and gradually increase intensity and duration.

Stretching

Stretching helps improve and maintain flexibility and mobility. Make sure to give time for gentle stretching before and after exercise to improve range of motion and reduce muscle tightness.

Stability and balance training

Balance exercises become increasingly important with age because they help reduce the risk of falls.

Simple examples include:

Standing on one leg while brushing your teeth.
Balance - focused yoga poses.
Stability exercises, such as plank or calf raises, incorporated into strength workouts.

Yoga

Yoga integrates physical poses with controlled breathing and mindfulness that may help:

Reduce stress.
Reduce anxiety.
Promote relaxation.
Enhance flexibility.
Better balance.
Increase body awareness.
Improve muscle tone and strength.
Improve sleep quality.

Pilates

Pilates focuses on controlled movements that help with:

Better core strength.
Improved posture.
Enhanced balance.
Greater flexibility.
Reduced back discomfort.

Fitness Tips for Getting Started

Set realistic, achievable goals

Start small, track your progress, and update your goals as your fitness level improves.

Start simple

The best exercise you do is the one you enjoy doing, whether it is walking, cycling, or yoga. Choose activities that fit your lifestyle and try not to make it a chore you need to get done.

Make it social

Working out with friends, family members, or joining a group class can improve consistency and make exercise more enjoyable.

Prioritize strength training

Aim for 2-3 strength training sessions a week. Target multiple muscle groups; focus on compound exercises that move multiple muscles, such as squats, deadlifts, lunges, and push-ups. Incorporate bodyweight exercises such as blank.

Don't neglect joint-friendly cardio

Activities such as brisk walking, swimming, hiking, and dancing improve cardiovascular health while minimizing stress on your joints.

Consider high-intensity interval training (HIIT)

HIIT combines short periods of high-intensity effort with recovery intervals.

Potential benefits include:

Improved cardiovascular fitness.
Enhanced metabolic health.
Maintenance of muscle mass.
Possible benefits for bone health.

If appropriate for your fitness level, consider 20-30 minute HIIT sessions 2-3 times a week.

Alternate between short bursts of high-intensity workout ( 30- 45 seconds) and recovery periods ( 15-30 seconds).

Prioritize recovery

Recovery is as important as exercise. Support your recovery by:

Taking rest days.
Staying hydrated.
Getting proper sleep.
Managing stress.
Eating adequate protein and nutrient-dense foods.

Choose the right time for exercise

Exercising late in the evening might affect your sleep quality.

Incorporate pelvic floor exercises

The pelvic floor is a group of muscles in the lower pelvis that support the abdominal organs, such as the bladder, intestine, and uterus. Having a healthy pelvic floor is essential for the normal function of the intestine and bladder. Examples of these exercises are Kegel exercises, squats, and bridges. These exercises may help reduce symptoms such as urinary leakage.

Why Prioritize Strength Training During Menopause?

Strength training during menopause is key to maintaining your muscle and bone health. It is one of the most effective ways to counteract age-related muscle and bone loss.

Benefits of strength training include:

Improved strength and independence.
Better balance.
Reduced fracture risk.
Improved metabolic health.
Enhanced quality of life.

You don't need a gym membership to get started. Resistance bands, body weight exercises, or light dumbbells can be highly effective.

Sample of Menopause Friendly Weekly Workout Routine

This is a sample weekly workout routine to start with. You can adjust your workout routine as your fitness level improves:

Monday: Full body strength training for 30 minutes, focusing on compound exercises such as squats, deadlifts, and lunges.

Tuesday: Low-impact cardio workout for 30 -45 minutes, such as brisk walking or cycling.

Wednesday: Pilates or Barre and some mobility work.

Thursday: Cardio workout, such as dancing or swimming, for 30 minutes. Or consider Interval Training (HIIT) (20-25 minutes).

Friday: Full-body strength training for 30 minutes.

Saturday: Outdoor recreational fun activity such as hiking or cycling.

Sunday: Rest and recovery, mindful walking, yoga, or meditation.

Remember: There is no one-size-fits-all workout routine during menopause. It depends on your fitness level, overall health, preferences, and individual needs. Consult your healthcare provider if you have health concerns, medical conditions, or before starting a new workout routine, to make sure it is appropriate for you.

Quick and Easy Ways to Stay Active Throughout the Day

If you struggle to find enough time in your busy schedule for a structured exercise routine. It is beneficial to incorporate short movement breaks (30 seconds to 5 minutes) into your daily routine. Consider:

Stretching.
Sit-ups.
Stair climbing.
A quick walk.
Bodyweight squats.
Lunges.
Jumping or running in place.

Even brief periods of movement can contribute to your overall activity level.

Common Exercise Mistakes During Perimenopause

Doing only cardio

Cardio exercise is valuable, but relying on it exclusively may contribute to muscle loss. Strength training should be part of a balanced routine.

Ignoring weight-bearing exercises

Activities such as walking and hiking help maintain bone density and reduce the risk of osteoporosis.

Exercising less or stopping because of age

There is no reason to slow down and stop being active during your 40s and 50s, or beyond. The goal is to adapt your exercise routine to your changing needs.

Skipping the warm-up before exercise

A proper warm-up before exercise prepares your muscles and joints for exercise and helps reduce injury risk. Aim for 5-10 minutes of light movements before a workout. Choose a movement that mimics the exercise you are going to do.

Trying to do everything alone

A healthcare provider, personal trainer, or fitness instructor can help you create a safe and effective exercise plan.

Overtraining without recovery

More is not always better. Adequate recovery allows your body to adapt and become stronger.

Focusing on one body part instead of a full-body workout

Focusing on certain body muscles will result in overworking these muscles and ignoring others. This may lead to poor posture and increase the risk of injury.

The body works best when trained as a whole system. For that, it is important to have a balanced schedule that focuses on working all major muscle groups to support better posture, movement, and overall fitness.

When Should You Talk to a Healthcare Provider?

Consider consulting a healthcare provider if you :

Are unsure where to start.
Experience significant fatigue or joint pain.
Have concerns about osteoporosis or heart health.
Need guidance on managing menopause symptoms.

A healthcare professional can help create a personalized plan based on your overall health, fitness level, and goals.

Final Thoughts

Menopause is a natural stage of life that often requires a different approach to fitness. Rather than focusing only on intense cardio or restrictive dieting, prioritize strength training, cardiovascular health, mobility, balance, and recovery. The goal is not to exercise harder, it is to exercise smarter.

Listen to your body, choose activities you enjoy, and build a routine that supports your physical and emotional well-being. Consistent movement, even in small amounts, can have a powerful impact on your health during perimenopause, menopause, and beyond.

As menopause coaching expert Gin Hoang, BS, RN, says:

“Remember, you know your body better than anyone else. Menopause is a time when women navigate through many physical, mental, and emotional changes. This is a reminder to be gentle with yourself and to take a step back and to choose exercises that will support you at this moment.”

Sources

WebMD. Exercises to Avoid After 50.

Mayo Clinic. Women’s Wellness: Fitness tips for menopause

Mayo Clinic. Perimenopause, menopause and weightlifting? Expert explains value for bone health

Heart & Stroke. Menopause fitness: strength, cardio, and confidence

Pelvis Health Physiotherapy. Perimenopause and Menopause – how exercise can help

Premium Medical Circle. Exercise in Menopause: Why Training is Especially Important Now

My Menopause Center.Low Impact Exercises for Perimenopause: Gentle Workouts Guide

Pure barre. Strength Training for Perimenopause and Menopause

UHEALTH Collective.How to Exercise Effectively in Perimenopause and Menopause

AvanceCare. Strong at Every Stage: How Exercise Supports Women Through Menopause?

University of Rochester Medicine. Why Exercise is Essential During Menopause?