Understanding and navigating menopause can feel like trying to find balance on a moving tightrope. Unpredictable changes in hormones, sleep disruptions, and the resulting added stress on your body mean that exercise routines might need tweaking during this phase of life. But here’s the empowering news: building a strong, resilient body during menopause is not only achievable, but it’s also within your control, especially with the right approach to strength training, cardio, and recovery.
Why Strength Training Should Be Your Foundation
If there’s one thing to prioritize during your exercise routine in menopause, it’s strength training. And I’m not talking about picking up the 5-pound dumbbells. We’re talking about progressive strength training that challenges your muscles, builds serious strength without adding bulk (not like a bodybuilder), and supports your bones (Sims & Yeager, 2022). During menopause, the natural decline in estrogen can lead to a loss of muscle mass and bone density. This is why heavy lifting becomes even more crucial—it’s one of the most effective ways to counteract these changes (Mishra et al., 2011).
Key Points for Strength Training:
- Progressive Overload: Aim to increase the weight or resistance you lift over time. This will challenge your muscles to grow stronger and support bone density.
- Compound Movements: Focus on exercises that work for multiple muscle groups simultaneously, such as squats, deadlifts, and presses. These moves are efficient and highly effective for building total-body strength.
- Frequency: Aim for at least two weekly strength-training sessions, targeting all major muscle groups. Consistency is key.
Cardio in exercise routine: The Balance Between Impact and Low Impact
Cardiovascular exercise is essential for heart health, mood regulation, and maintaining a healthy weight during menopause (Bushman & Young, 2005). The best approach is a mix of high- and low-impact activities that keep your heart rate up and your joints happy.
Impact Cardio:
- Running is excellent for bone density, but listen to your body—if it feels too jarring, mix it with lower-impact options. Including high-impact activities like running in your exercise routine can be beneficial, but they also carry a risk of joint strain, especially for menopausal women. Balancing these activities with lower-impact options is essential to protect your joints and bones (Metcalfe et al., 2001).
- Interval Training: Short bursts of higher intensity, like sprinting, followed by recovery periods, can give you more bang for your buck in a shorter time.
Low-Impact Cardio:
- Walking: Never underestimate the power of a good walk in your exercise routine, mainly if you include some hills or pick up the pace.
- Biking & Swimming: Both are fantastic for getting your heart rate up without putting too much strain on your joints.
Mixing up these types of cardio ensures you get the heart-pumping benefits while also giving your joints and bones the attention they need. Plus, it keeps things interesting, which is half the battle for sticking with a routine.
Plyometrics: Not Just for the Younger Crowd
Plyometric exercises—those explosive movements like jump squats or box jumps—might seem like they’re for the younger crowd, but they have incredible benefits for menopausal women. These moves help improve balance, joint health, and bone density, which are critical as we age (Sims & Yeager, 2022).
Start small, with low-impact plyometric moves like step-ups or gentle hops, and gradually build up as you get more comfortable. The key is to focus on form and control, ensuring each movement is powerful but safe.
Rest, Recovery, and the All-Important Sleep
Now, let’s talk about recovery. Because as much as I love pushing limits in workouts, the real magic happens when you rest. Menopause can mess with your sleep, but prioritizing quality sleep is crucial for recovery, muscle repair, and overall well-being.
Tips for Better Recovery:
- Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Create a bedtime routine that signals your body it’s time to wind down—think about cutting back on screens, relaxing activities, and a consistent sleep schedule.
- Active Recovery: Incorporate activities like yoga or light stretching on your rest days to keep your body moving gently while aiding in recovery.
- Listen to Your Body: Some days, you might need more rest, and that’s okay. Adjust your routine as needed, and don’t be afraid to take it easy if you’re feeling run down.
Bringing It All Together
The best exercise routine for menopause is not a one-size-fits-all solution. It’s a personalized blend of strength, cardio, and recovery that feels right for you. By focusing on heavy lifting, mixing up your cardio, and giving your body the rest it needs, you’ll not only navigate menopause more smoothly but come out stronger on the other side.
Remember, consistency, patience, and self-compassion are your best tools in this phase of life. The advice provided here is not just theoretical, it’s practical and effective. I have implemented these routines with my own clients and they have seen amazing results. You’ve got this—one workout, one rest day, and one good night’s sleep at a time.
Sample Week:
| Day | Workout Focus | Details |
| Monday | Full-Body Strength Training | Warm-Up: 5-10 min dynamic stretching + light cardio (walking or cycling) |
| Workout: Squats, Push-ups, Deadlifts, Bent-over Rows, Dumbbell Shoulder Press (3 sets of 8-10 reps each) | ||
| Cooldown: 5-10 min stretch and foam roll | ||
| Tuesday | Low-Impact Cardio & Mobility | Cardio: 30-45 min brisk walking, swimming, cycling, etc |
| Mobility Work: 10 min yoga flow or mobility drills focusing on hips, spine, and shoulders | ||
| Wednesday | Full-Body Strength + Plyometric Movements | Warm-Up: 5-10 min dynamic stretching, walking lunges, bodyweight squats |
| Workout: Lunges, Glute Bridges, Dumbbell Shoulder Press, Bent-Over Rows, Plyometric Step-Ups (3 sets of 8-12 reps each) | ||
| Cooldown: 5-10 min stretch focusing on hamstrings, quads, and hip flexors | ||
| Thursday | High-Impact Cardio (Interval Training) | Cardio: 30-45 min running or uphill walking intervals (1 min high-intensity, 2 min recovery) |
| Cooldown: 5-10 min walking followed by stretching | ||
| Friday | Full-Body Strength + Core Work | Warm-Up: 5-10 min dynamic stretching + light cardio (rowing or cycling) |
| Workout: Squats, Deadlifts, Push-ups, Dumbbell Chest Press, Lat Pulldown, Plank (3 sets of 8-12 reps each) | ||
| Cooldown: 5-10 min stretch and foam roll | ||
| Saturday | Low-Impact Cardio | Cardio: 45-60 min long, low-impact hike or bike ride |
| Cooldown: 5-10 min stretch and foam roll focusing on tight areas | ||
| Sunday | Active Recovery & Rest | Activity: Gentle yoga or stretching session (20-30 min) |
| Bonus: Optional light walking |
References:
- Mishra, Nalini; Mishra, V. N.1; Devanshi, 2. Exercise beyond menopause: Dos and Don’ts. Journal of Mid-life Health 2(2):p 51-56, Jul–Dec 2011. | DOI: 10.4103/0976-7800.92524
- Metcalfe, L., Lohman, T., Going, S., Houtkooper, L., Ferriera, D., Flint-Wagner, H., … & Cussler, E. (2001). Post-menopausal women and exercise for prevention of osteoporosis. ACSM’S Health and Fitness Journal.
- Bushman, B. A., Young, J. C. (2005). Action Plan for Menopause. United States: Human Kinetics.
- Sims, S. T., Yeager, S. (2022). Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. United Kingdom: Harmony/Rodale.