Exercise During Menopause: Myths, Truths & What Actually Works

Menopause is a powerful life phase, yet it's often surrounded by confusion, frustration, and conflicting advice, especially when it comes to exercise. If you’ve ever wondered why your usual workouts suddenly aren’t working, or why your body feels different even though you’re “doing all the right things,” you’re not alone.

Whether you’re in the pre-menopausal transition or fully menopausal, this blog is here to bust myths, share what truly works, and guide you toward feeling strong, supported, and energized, without burning out.

💭 Common Myths About Exercise During Menopause

❌ Myth #1: You Should Take It Easy Now

Yes, recovery is important, but reducing your activity too much can speed up muscle loss and bone density decline. What your body really needs now is smarter, not harder movement.

❌ Myth #2: Cardio Is the Only Way to Lose Weight

Excessive cardio can elevate stress hormones like cortisol, which may worsen fat storage, especially around the midsection. Strength training, however, builds lean muscle and revs up your metabolism long-term.

❌ Myth #3: You’re Too Old to Start Strength Training

There is no age limit on strength. In fact, strength training in your 40s, 50s, 60s and beyond can help maintain mobility, manage weight, and reduce your risk of osteoporosis and injury.

✅ What Actually Works: Movement Strategies That Support You

1. Build Muscle with Strength Training

Resistance-based workouts help combat muscle loss (sarcopenia), boost metabolism, and support joint function. Start with bodyweight and then gently add load.

Try walking or training with a weighted vest , its a fantastic way to add resistance without needing dumbbells or gym equipment. Great for bone health and posture too!

2. Prioritize Core and Mobility Work

Pilates, or mobility sessions are incredibly effective during menopause. They enhance balance, reduce stiffness, and support pelvic floor and spine stability, which are common trouble spots during hormonal shifts.

Join some of my Pilates sessions tailored for pre- and post-menopausal bodies. Your joints will thank you!

3. Hydration + Protein = Power Combo

Both hydration and protein become crucial in this life phase to reduce bloating, support recovery, and maintain muscle.

Keep hydration easy and enjoyable with a chic, portable water bottle you’ll love bringing everywhere.For high-protein meals that taste amazing and support fat loss, I recommend Lean Girl , her recipes are hormone-friendly and easy to follow!

4. Track Progress Mindfully

Knowledge is power, but obsession is not. Use tools like MyFitnessPal to stay aware of your nutrition and movement patterns, especially helpful when your body isn’t responding like it used to.

💡 Final Thoughts

This stage of life isn’t about shrinking your body, it’s about empowering it. The right mix of movement, rest, and nourishment will help you navigate this transition with confidence, clarity, and strength.

You’re not broken. You’re evolving.

Let’s move with that in mind.

Want help getting started? Sign up for my online OR in-person Pilates classes. Great mobility and posture routines which are perfect for menopausal women juggling work and life.

Follow the link to sign up and select a class that suits your needs: https://www.janinepaladin.com/class-schedule-bookings

OR Contact me for more personalised private sessions both online or in-person: https://www.janinepaladin.com/contact-5

💛 Janine

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