Menopause brings significant changes to the body, yet one of the most common questions I hear as an exercise physiologist is:
“What is the best exercise for menopausal women?”
The answer often surprises people. It is not endless cardio, hours on a treadmill, or trying to “burn off” menopause weight gain. The most effective form of exercise for women in perimenopause, menopause, and postmenopause is typically:
Resistance training combined with cardiovascular exercise, mobility work, and appropriate recovery.
As an exercise physiologist, I work with women across all stages including:
- Perimenopause, Menopause and Postmenopause
- Those who were previously active women or sedentary individuals returning to exercise
- Women managing conditions such as osteoporosis, osteopenia, arthritis, and chronic pain
If you’d like this tailored to your own stage and health history, our Exercise Physiology team on the Central Coast can build a program specific to you.
Why Exercise During Menopause Matters
According to the Australian Government Department of Health, Disability and Ageing, the hormonal changes at menopause and the ageing process that comes with it can increase the risk of bone loss, osteoporosis, and fractures, along with broader impacts on overall health.
Hormonal changes throughout menopause can influence multiple body systems and commonly lead to:
- Weight gain and increased abdominal fat storage
- Muscle loss and declining bone density
- Joint pain and stiffness
- Brain fog, fatigue and sleep disruption
- Reduced motivation and confidence with exercise
These symptoms often make exercise feel harder, less effective, and sometimes overwhelming.
This is why exercise during menopause should be structured, progressive, individualised and focused on both physical and mental wellbeing.
The Best Exercise for Menopausal Women: Resistance Training
If I had to choose one exercise style for menopausal women, it would be resistance strength training. It becomes particularly important during menopause because it targets many of the changes driven by declining hormone levels. This type of training involves exercises using:
- Body weight
- Dumbbells
- Machines
- Resistance bands
- Functional movements
healthdirect Australia recommends adults do strength training at least twice a week, and notes it’s worth getting checked by a health professional before starting if you’re new to it. Our General Conditioning & Weight Management programs are built around exactly this kind of safe, progressive introduction.
Top 4 Benefits of Resistance Training During Menopause
1. Improves Body Composition This is particularly important because menopause commonly shifts body composition towards lower muscle mass and increased central fat storage. Body composition factors include:
- Increase lean muscle mass
- Reduce body fat
- Support abdominal fat management
- Reduce age-related muscle loss
2. Improves Bone Health & Osteoporosis Risk Declining oestrogen levels reduce the protective effect on bone. This can increase risk for osteopenia, osteoporosis and fractures. Better Health Channel, a Victorian Government resource, confirms that bone density loss around menopause raises the risk of osteoporosis, and that resistance and impact-loading exercises help protect against it. Since falls are a leading cause of fractures in women with lower bone density, our Falls Prevention program often works hand in hand with this kind of strength work. Exercise examples include:
- Step-ups
- Loaded carries
- Boxing drills
- Hopping progressions
- Lower limb impact exercises
3. Supports Joint Health & Pain Management Many women experience knee pain, hip stiffness and general joint discomfort, which are symptoms that can be exacerbated by conditions seen with menopause. This includes but is not limited to:
- Arthritis
- Low back pain
- Fibromyalgia
- General deconditioning
Improved muscle support around joints often improves movement tolerance and confidence and will assist in reducing symptoms of pain and improve functional capacity. A thorough Musculoskeletal Screening is a useful starting point if joint pain is holding you back, and pairing strength work with the anti-inflammatory eating patterns covered in our blog on anti-inflammatory diet foods can support this further.
4. Supports Metabolic & Cardiovascular Health Exercise pre, during and post menopause can assist an individual on a physiological level also.
- Metabolic health
- Insulin sensitivity
- Glucose regulation
- Type 2 diabetes risk factors
- Cardiovascular health
- Blood pressure
- Cholesterol profiles
- Overall cardiovascular function
Menopause Weight Gain: Why More Cardio Isn’t Always Better
One of the biggest myths I see is “I need more cardio because menopause made me gain weight.” For years, many women were taught “cardio = weight loss,” however, menopause is more complex. Too much cardiovascular training without adequate strength work may:
- Increase fatigue
- Reduce recovery capacity
- Contribute to muscle loss
- Make symptom management harder
The best approach we suggest is strength training, cardiovascular exercise, recovery, and nutrition, not cardio alone. If nutrition is the missing piece for you, our earlier blog on the role of a dietitian for weight loss explains how a tailored eating plan works alongside exercise rather than instead of it.
How Hormones Affect Exercise During Menopause
Oestrogen decline can contribute to:
- Reduced bone density
- Increased osteoporosis risk
- Joint stiffness
- Changes in connective tissue support
- Increased tendinopathy risk
Progesterone decline may affect:
- Sleep quality
- Mood regulation
- Recovery capacity
- Fatigue levels
These hormonal changes influence how women tolerate exercise and recover between sessions.
Example Weekly Exercise Program for Menopausal Women
Resistance Training: 2x Sessions Per Week Focus on full-body functional strength and progressive overload, with gradual increases in:
- Sets
- Repetitions
- Weight
- Exercise complexity
Cardiovascular Exercise: 1 to 2x Sessions Per Week Examples include:
- Walking
- Cycling
- Swimming
- Intervals
- Low-impact aerobic exercise
Intensity should match your fitness level, symptoms, recovery ability, and existing conditions.
Daily Mobility Routine Include joint mobility drills, stretching, and movement flow exercises. This can support stiffness reduction, movement quality, and recovery.
Recovery Days Allow 1 to 2 days between higher-load sessions, adequate recovery for fatigue management, and time for adaptation and progression. Sleep and recovery become increasingly important during menopause. Aim for a consistent sleep routine, reduced evening stimulation, and appropriate rest periods between exercise sessions.
Exercise Modifications: Osteoporosis and Other Conditions
Menopause itself is not an injury. However, many women have additional conditions requiring exercise modification. For women with:
- Osteopenia
- Osteoporosis
- Arthritis
- Previous injuries
Programs should be adapted individually, with the aim to improve bone density, functional strength and general confidence. Our Chronic Disease Management service is built for exactly this kind of individualised, condition-specific programming, which may combine:
- Resistance training
- Step-ups
- Impact loading
- Plyometric progressions
- Boxing drills
Final Thoughts: The Best Exercise During Menopause Is Not Just Cardio
Menopause affects far more than body weight. It influences bone density, muscle mass, metabolic health, sleep, recovery, pain, mood, and function.
This is why exercise during menopause needs a multisystem approach. If there is one exercise style I prioritise as an exercise physiologist, it is resistance training, remaining the foundation and supported by cardiovascular exercise, mobility work, recovery strategies, and individual programming.
Because menopause management is not simply about losing weight. It is about maintaining strength, confidence, function, and long-term health. If you would like a program built around your own stage of menopause, you can book online with our Central Coast team.
