Strength, Steps and Stretch: The Ultimate Exercise Guide for Menopause

In our twenties, fitness often wasn’t even on the radar. If we exercised, it was casually—perhaps a jog here or there, or maybe just dancing the night away. By the time our thirties rolled around, the world of fitness had exploded. HIIT classes, boot camps, spinning, and hot yoga became the go-to rituals—not always for health, but often driven by aesthetics, pressure, and performance. Flexibility, sweat, and pushing limits were the markers of success.

But now, as we move into our forties and beyond, something has shifted. Wellbeing—once an afterthought—has become a priority. It’s no longer just about looking fit, but about feeling strong, balanced, and resilient in both body and mind. As we enter the perimenopausal and menopausal years, our bodies begin to ask for something different—something smarter, more sustainable, and more aligned with longevity. Living a happy healthy life. For longer.

One of the biggest changes? The need for strength training. And for many women, this feels like unfamiliar territory. We’ve spent years mastering yoga flows or clocking miles on a treadmill—but walking into the weights section of the gym? That can be intimidating.

You might wonder: Isn’t Pilates or Yoga enough? While both are incredibly valuable for flexibility, posture, and mental clarity, they don’t replace the essential benefits of strength training—particularly when it comes to preserving bone density, maintaining muscle mass, and supporting a healthy metabolism during menopause.

The ideal movement formula for this life stage is a balanced blend of:

1. Strength training – to build and maintain lean muscle
2. Cardiovascular activity – to support heart health and boost energy
3. Restorative practices – like Yoga or Pilates, to improve flexibility, manage stress, and aid recovery

And yes, in that order of importance.

Midlife isn’t the end of your fitness journey. It’s the beginning of a more empowered, informed, and deeply nourishing one. In this Journal, our Wellness Team delves into menopause and practical tips and schedules to get you started on your health journey.

Understanding Menopause and Its Effects

Menopause is a significant phase in a woman’s life, marking the end of reproductive years and bringing a variety of physical and emotional changes. While it’s a natural transition, symptoms like hot flashes, mood swings, sleep disturbances, weight gain, and decreased bone density can challenge daily life. Fortunately, regular exercise is one of the most effective tools to manage these changes and improve overall wellbeing during menopause.

Menopause typically occurs between the ages of 45 and 55, defined as the point when menstrual periods have stopped for 12 consecutive months. The drop in estrogen and progesterone hormones leads to symptoms that vary widely among women. Beyond common symptoms, menopause increases the risk of osteoporosis, cardiovascular disease, and metabolic changes, making lifestyle choices like physical activity crucial.

Why Exercise Matters During Menopause

Exercise offers numerous benefits for women navigating menopause, including:

• Reducing Hot Flashes and Night Sweats: Regular aerobic exercise helps regulate body temperature and improve circulation, which may lessen the intensity and frequency of hot flashes.
• Improving Mood and Mental Health: Exercise releases endorphins — natural mood boosters — that can ease anxiety, depression, and irritability commonly experienced during menopause.
• Supporting Bone Health: Weight-bearing and resistance exercises stimulate bone growth and slow bone loss, reducing the risk of osteoporosis and fractures.
• Managing Weight and Metabolism: Muscle mass tends to decline with age, slowing metabolism. Strength training helps maintain lean muscle, making it easier to manage weight and blood sugar levels.
• Enhancing Sleep Quality: Physical activity promotes better sleep patterns, helping to combat insomnia and night-time disruptions.

What Exercise Should you do in Perimenopause and Menopause

During perimenopause and menopause, incorporating a balanced exercise routine is essential for supporting physical and emotional wellbeing. There are three key types of movement that are particularly beneficial at this stage: strength-based exercise, cardiovascular, and restorative practices. Each plays a vital role in maintaining health, and together they create a well-rounded approach to fitness.

Strength-Based Exercise

Strength training is one of the most important forms of exercise during menopause. As estrogen levels decline, women naturally begin to lose muscle mass, which in turn slows the metabolism. This is one of the reasons why weight gain can feel more difficult to manage during this time.

Your metabolic rate—the speed at which your body burns calories—is closely linked to how much lean muscle tissue you have. The more muscle you maintain, the faster your metabolism works. Since muscle mass naturally decreases with age, regular strength training is key to preserving and building it.

Focus on exercises that engage large muscle groups, such as:

• Bodyweight squats – for glutes, hamstrings, and quads
• Box push up– to build upper body strength
• Abdominal curls – for core stability and tone
• Bicep curls – to strengthen the arms

These exercises can be done with minimal equipment and adapted to any fitness level.

Cardiovascular – Steps and Walking

Walking is an accessible, affordable, and highly effective form of exercise. It’s weight-bearing, which supports bone health, and it increases daily energy expenditure—an important factor for weight management. It also strengthens the cardiovascular system and boosts mood.

Try to build more steps into your day in manageable ways. For example, a 15-minute walk on your lunch break and another in the evening can make a big difference. A fitness tracker or smartphone app can help you monitor your daily step count and set gradual goals for improvement.

The most effective approach is to raise your heart rate to a moderate level—where you can still hold a conversation, but feel slightly out of breath—for around 40 minutes.

Restorative Movement

Restorative practices like Yoga and Pilates are essential for supporting recovery, flexibility, and mental wellbeing. These forms of movement promote relaxation, help reduce stress, and improve posture, balance, and mobility—all of which become increasingly important during perimenopause and menopause.

Restorative exercise also gently builds strength and supports joint health, making it a perfect complement to strength training and walking. Unfortunately whilst Yoga and Pilates is great for flexibility and balance, it is not enough to build bone density and muscle mass – so weight training is a must!

Five Effective Strength Exercises with Weights

Here are five simple yet effective strength training exercises using weights that menopausal women can incorporate safely:

1. Squats
   Stand with feet hip-width apart, holding a dumbbell in each hand at your sides. Lower into a squat by bending your knees and pushing your hips back, keeping your chest lifted. Rise back up to standing. This exercise strengthens the legs, glutes, and core.
2. Deadlifts
   Hold a dumbbell in each hand in front of your thighs. Keeping your back straight, hinge at the hips and lower the weights toward the floor, then return to standing. This move targets the hamstrings, glutes, and lower back.
3. Chest Press
   Lying on your back on a bench or floor, hold dumbbells at chest level with elbows bent. Press the weights upward until your arms are extended, then lower back down slowly. This works the chest, shoulders, and triceps.
4. Rows
   Place one knee and hand on a bench for support, holding a dumbbell in the other hand. Pull the weight toward your waist, squeezing the shoulder blade, then lower it down. This strengthens the upper back and arms.
5. Shoulder Press
   Sit or stand with a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended, then lower them slowly. This builds shoulder strength and stability.

Aim to do 10-12 repetitions. You should feel the strain by rep 10. If you don’t then increase the weight.

Still stuck? Here is a weekly exercise routine that can get you started.

Weekly Exercise Routine (Beginner to Intermediate Level Guide)

Monday – Strength Training (Full Body)

• Exercises (2–3 sets of 10–12 reps):

• • Bodyweight squats or dumbbell squats
  • Box push-ups or regular push-ups
  • Bicep curls (with light dumbbells)
  • Bent-over dumbbell rows
  • Standing calf raises
• Cool-down/stretch

Tuesday – Walking + Restorative Yoga

• 30–45 mins brisk walking
• 20–30 mins gentle yoga focusing on stretching, breathwork, and relaxation

Wednesday – Strength Training (Lower Body Focus)

• Exercises (2–3 sets of 10–12 reps):
  • Lunges (stationary or walking)
  • Glute bridges
  • Step-ups (using stairs or a low bench)
  • Side leg raises
• Core work: Plank hold (2 x 30 sec)
• Cool-down/stretch

Thursday – Active Recovery / Light Activity

• Gentle walk, swim, or bike ride (20–30 mins at an easy pace)
• Optional: Short guided meditation or breathing practice

Friday – Strength Training (Upper Body + Core)

• Exercises (2–3 sets of 10–12 reps):
  • Shoulder presses
  • Dumbbell chest press (floor or bench)
  • Tricep dips (using a sturdy chair)
  • Seated or standing rows with resistance band
  • Bicycle crunches or abdominal curls
• Cool-down/stretch

Saturday – Long Walk or Hike (Cardio Focus)

• Aim for 45–60 minutes at a comfortable but steady pace with higher than usual heart rate
• Try a nature walk or hike for extra mental benefits

Sunday – Restorative Yoga or Full Rest

• Gentle yoga or Pilates
• Focus on flexibility, breathwork, and mindful movement
• Or take a full rest day to allow your body to recover and recharge

Resting and stretching are important for your body’s recovery. For 12 daily stretches or how to help tight hips refer to our Wellness Journal.

Tips for Starting or Maintaining an Exercise Routine

• Listen to Your Body: Menopause symptoms can fluctuate, so it’s important to adjust your exercise intensity and rest as needed.
• Start Small, Stay Consistent: Set realistic goals and habits you can maintain, like 100 minutes of moderate aerobic activity each week plus two strength training sessions. Consistency over time is what drives lasting results.
• Stay Hydrated and Nourished: Proper hydration and nutrition support energy levels and recovery.
• Seek Professional Guidance: Consider working with a fitness trainer or physiotherapist experienced in menopausal health to tailor a safe and effective program.
• Incorporate Social Elements: Joining group classes or walking clubs can provide motivation and emotional support.

Perimenopause and menopause can definitely feel a bit daunting at first—there’s a lot going on, and your body is changing in ways you might not expect. But it’s also a really exciting new chapter in life, where you’ve got the wisdom and confidence to take charge of your health and wellbeing like never before. The key is to be kind to yourself and take a holistic approach—nurturing your mind, body, and spirit. After all, life isn’t just about managing symptoms; it’s about enjoying every moment to the fullest, for as long as possible.

Finally, what you eat is just as important as the exercise you do—both work hand in hand to support your health. At this stage of life, prioritizing protein becomes especially crucial. Protein helps maintain and rebuild muscle mass, supports bone health, and aids recovery after workouts. It also keeps you feeling fuller for longer, helping to manage weight more effectively. Focusing on nutrient-rich, balanced meals will make a significant difference in how you feel and how your body adapts during this transformative phase. Refer to our Journal for a detailed guide on how to meet your daily protein needs in menopause.