Blog

Advice around menopause and exercise has evolved significantly over recent decades. Historically, symptoms such as fatigue, joint pain, hot flushes, mood changes, and weight gain were often viewed as inevitable parts of the menopausal transition, with limited emphasis placed on the role of structured exercise.

However, growing research now clearly shows that regular, appropriately prescribed exercise plays a critical role in managing menopausal symptoms and reducing long-term health risks associated with hormonal changes. While every woman’s experience of menopause is different, staying active through this life stage is one of the most powerful tools available to support physical, mental, and metabolic health.

Why Exercise Matters During Menopause

Menopause is defined by a decline in oestrogen, a hormone that plays a key role in bone density, muscle mass, cardiovascular health, and metabolic regulation. As oestrogen levels fall, women may experience:

• Loss of muscle mass and strength
• Reduced bone density and increased fracture risk
• Changes in fat distribution, particularly around the abdomen
• Increased risk of cardiovascular disease
• Mood changes, anxiety, or disrupted sleep

Exercise cannot stop hormonal changes, but it can significantly reduce their impact, improve quality of life, and protect long-term health.

What Exercises Are Safe?

Almost all forms of exercise are safe and beneficial during menopause when performed at appropriate intensities and tailored to individual capacity. The current Australian guidelines recommend adults aim for 150-300 minutes of moderate-intensity physical activity per week or 75-150 minutes of vigorous-intensity activity per week, alongside muscle-strengthening activities at least two days per week.

Beneficial exercise types during menopause include:

• Walking, jogging, or interval training
• Resistance and strength training
• Pilates and yoga
• Swimming and cycling

Strong evidence supports resistance training as particularly important during menopause to counteract muscle loss, support bone health, and improve metabolic function.

Strength Training and Bone Health

Loss of bone density accelerates during and after menopause, increasing the risk of osteoporosis. Strength and impact-based training help maintain and improve bone density by stimulating bone growth.

Cardiovascular Training and Metabolic Health

Menopause is associated with an increased risk of cardiovascular disease. Aerobic exercise improves heart health, insulin sensitivity, and cholesterol levels. Consistency matters more than intensity.

How to Train Through Menopause

Menopause is not a single moment but a transition that includes perimenopause, menopause, and post-menopause. Training needs may shift throughout this time. While general exercise guidelines are helpful, they do not account for individual symptoms, medical history, bone density status, or long-term health risks.