Quick Overview
Although menopause is a natural part of life, it can also lead to changes that make it more difficult to be active. The changing hormones may impact muscle mass, bone density, metabolism, energy levels, sleep and general health. The bright side is that exercise, especially strength training, is one of the best ways to control these changes and maintain long-term health.
In this guide, you’ll learn:
- Why exercise becomes even more important during menopause
- The best types of exercise for perimenopause and menopause
- How strength training protects muscle, bone, and metabolism
- Common exercise myths during menopause
- How Bodyfix helps women train confidently through every stage of life
If you are at the start of perimenopause, or you are in menopause, or you want to take care of your long-term health, the right training programme can make you feel stronger, healthier and more confident.
Menopause Isn’t the End of Your Fitness Journey. It’s the Start of a New One.
Many women notice that the exercise routine they’ve followed for years suddenly doesn’t seem to produce the same results.
You might be:
- Struggling to keep and maintain muscle mass
- Gaining weight around your midsection
- Feeling more tired after workouts
- Recovering slower than you used to
- Losing motivation because your body feels different
If this sounds familiar, you’re not alone.
While menopause can impact the body in a variety of ways, one thing is common among all the research: exercise is one of the best ways to support physical and mental well-being during menopause. The Australasian Menopause Society, ExerciseNZ and the American College of Sports Medicine are among the organisations that all agree to the importance of regular resistance training, cardiovascular exercise and mobility work during menopause for health and reduced disease risk.
At Bodyfix, we have seen the power of coaching and a supportive environment to help women maintain strength, confidence and resilience long after menopause.
Looking for inspiration to begin?
If you are new to the gym or a gym veteran who has been away for a while, our well-trained coaches can design a programme that fits your goals, fitness level and lifestyle.
Explore our memberships or speak with our team about finding the right place to begin.
What Happens During Menopause?
Menopause is the end of a woman’s reproductive years and is officially diagnosed when she has not had a period for 12 consecutive months.
Perimenopause is a period of transition before menopause that can span several years.
During this perimenopausal stage, the hormone levels, particularly oestrogen levels, begin to fluctuate.
These hormonal changes affect nearly all systems of the body.
Common changes include:
- Reduced muscle mass
- Lower bone density
- Increased body fat, especially around the abdomen
- Slower metabolism
- Reduced recovery following exercise
- Poor sleep quality
- Hot flushes and night sweats
- Changes in mood
- Increased fatigue
These changes are all completely natural.
They also signal that the body’s response to exercise is not the same as it was in your twenties or thirties.
Many women do not need to train harder, but rather, train smarter.
Why Does Muscle Mass Decline?
Adults lose muscle mass naturally every ten years from about the age of 30.
As women enter menopause, this process increases due to the loss of oestrogen which reduces the body’s ability to develop and maintain lean muscle mass.
Less muscle means:
- Lower daily energy expenditure
- Reduced strength
- Poorer balance
- Increased injury risk
- Slower metabolism
One of the main reasons strength training is becoming more important during menopause.
Bone Health Becomes More Important
Oestrogen also plays a significant role in maintaining healthy bones.
Bone density may fall quickly when oestrogen levels fall, leading to osteoporosis and fractures later in life.
Weight-bearing exercises and resistance training help stimulate bone growth and maintain bone strength.
Health New Zealand and the Australasian Menopause Society both recommend regular resistance exercise as part of maintaining lifelong bone health.
Why Exercise Matters During Menopause
Exercise isn’t simply about maintaining your weight.
It is beneficial in almost every aspect of health during menopause.
Regular exercise has been shown to benefit women in numerous ways, all of which have been confirmed by research:
- Muscle strength
- Bone density
- Balance and stability
- Heart health
- Insulin sensitivity
- Energy levels
- Sleep quality
- Mental wellbeing
- Confidence
- Independence later in life
Regular physical activity also reduces the risk of falling, enhances functional ability, and promotes healthy ageing.
Most importantly, exercise provides women with something that is lost during menopause:
Confidence in what their body can do.
Strength Over Skinny
Many women for years have believed that cardio is the solution.
Today, sports science tells us something different.
The goal isn’t simply just losing weight.
The goal is to build a better, stronger, healthier body that will serve you for years to come.
Our philosophy at Bodyfix has always been focused on functional strength, sustainable progress and building healthy habits that last a lifetime.
That approach becomes even more valuable during menopause.
The Best Exercise During Menopause
Not all exercise provides the same benefits.
The most effective training programme combines several different forms of movement.
These include:
- Strength training
- Cardiovascular exercise
- Mobility work
- Balance training
- Recovery
Let’s start with the most important.
Strength Training: The Foundation of Healthy Menopause
If you could only choose one form of exercise during menopause, it should be strength training.
Multiple studies have shown resistance training helps women in following ways:
- Preserve lean muscle
- Improve bone density
- Increase metabolism
- Reduce body fat
- Improve posture
- Increase functional strength
- Reduce falls
- Improve insulin sensitivity
- Build confidence
It isn’t about becoming a bodybuilder.
It’s about becoming stronger than you were yesterday.
Why Lifting Weights Matters
Each time you complete a workout with resistance training, your muscles suffer from tiny microscopic tears.
Your body repairs these torn fibres during recovery, allowing them to become stronger over time.
This process also helps to keep a healthy metabolism since muscles use more energy than fat tissue even when at rest.
As muscle mass increases, so does your body’s ability to burn calories throughout the day.
Strength Training Also Protects Your Bones
Bones respond to resistance.
Your bones are sent signals to preserve or even boost bone density when you pull on them during lifting exercises. .
That’s why resistance training is one of the best non-medication methods for decreasing osteoporosis risk.
Exercises such as:
- Squats
- Deadlifts
- Lunges
- Rows
- Chest presses
- Overhead presses
- Step-ups
When done properly, all of these lead to building up muscles and building up bones.
All exercises can be adjusted to accommodate your experience, mobility and confidence at Bodyfix.
From your first dumbbell to your strength training, our coaches guarantee that every movement is safe, effective and suitable for you.
You Don’t Need To Lift Heavy On Day One
One of the biggest misconceptions surrounding menopause is that women need to immediately begin lifting heavy weights.
That’s simply not true.
It’s all about progressive overload.
Start where you’re comfortable.
Focus on:
- Good technique
- Controlled movement
- Consistency
- Gradually increasing resistance
Your body will become adapted to this over time.
Little changes, over time, can lead to big results.
How Often Should Women Strength Train During Menopause?
Strength training two or three times a week with sufficient rest in between sessions is recommended by most health organizations.
A balanced programme works on all key muscle groups and will involve progressive resistance over time.
Quality coaching, which means your programme will change as you change.
This is the approach we take at Bodyfix.
We have programmes which are challenging you in a safe way and they are supporting your recovery, confidence and progression into the long-term.
Ready to Feel Stronger?
If you’ve been wondering whether now is the right time to start strength training, the answer is yes.
From enhancing bone health to boosting energy, preserving muscle, to feeling more confident in your body, our team is here to help you along the way.
Book a consultation with the Bodyfix Coaches and discover how personalised coaching can help you thrive through perimenopause, menopause, and beyond.
BOOK NOWCardiovascular Exercise During Menopause
While strength training should form the foundation of your exercise routine, cardiovascular exercise still plays an important role in supporting your health during menopause.
Regular aerobic exercise helps:
- Improve heart health
- Support healthy blood pressure
- Increase energy levels
- Improve insulin sensitivity
- Manage weight
- Reduce stress
- Improve mood
- Enhance sleep quality
The important thing to remember is to select activities that you enjoy and can do regularly.
Good options include:
- Brisk walking
- Cycling
- Swimming
- Rowing
- Hiking
- Low-impact group fitness classes
It’s not a matter of spending hours on a treadmill. Moderate activity for 30 minutes each day most days of the week can provide a substantial health benefit.
At Bodyfix, many of our members combine strength sessions with group fitness classes and regular walks to create a balanced, sustainable fitness routine.
Don’t Forget Mobility and Balance
Balance and mobility are as critical as developing strength as we get older.
Improving flexibility and movement quality helps:
- Reduce injury risk
- Improve posture
- Maintain independence
- Reduce falls
- Improve recovery
Simple activities like:
- Stretching
- Yoga
- Pilates
- Foam rolling
- Mobility drills
can all complement your strength programme.
There is no need for hour-long sessions. Just 10 to 15 minutes after training can make a noticeable difference.
Is HIIT Good During Menopause?
The benefits of High Intensity Interval Training (HIIT) are often controversial online.
The reality is more balanced.
HIIT can provide benefits including:
- Improved cardiovascular fitness
- Better insulin sensitivity
- Increased calorie expenditure
- Improved metabolic health
However, it shouldn’t become your entire exercise routine.
If you are already feeling tired, stressed, or weak, you might be doing too much exercise and could end up feeling worse.
Instead, think of HIIT as one tool within a balanced programme.
At Bodyfix, we encourage members to balance higher-intensity workouts with strength training, mobility work, walking, and adequate recovery.
Training hard is important.
Recovering well is equally important.
Nutrition and Recovery Matter Just As Much
Exercise alone is only part of the picture.
The progress actually happens in recovery!
During menopause, prioritising recovery can help reduce fatigue, improve muscle repair, and support overall wellbeing.
Focus on:
Protein
Protein helps in building and repairing lean muscle tissue.
Try to have a good protein source with each meal.
Examples include:
- Lean meat
- Fish
- Eggs
- Greek yoghurt
- Legumes
- Tofu
Sleep
Sleep impacts everything in your body, including your hormones and your muscles.
If you are still not recovering from your training and you are having night sweats or trouble sleeping, taking a day off from training might be a better idea.
Hydration
Hydration enhances performance, recovery and temperature management, which can be even more important during menopause.
Recovery Days
Recovery isn’t laziness.
It is an essential part of every successful fitness programme.
If you like our recent article “When Should You Skip the Gym?,” then you’ll understand that smart recovery is a more effective way to get long-term results than pushing through fatigue.
Common Menopause Exercise Myths
Myth 1: Cardio Is Best For Weight Loss
Cardio will help you lose weight, but strength training will keep your metabolism up and burning calories after the exercise is over.
The best results usually come from combining both.
Myth 2: Lifting Weights Will Make Me Bulky
Women generally don’t produce enough testosterone to build large amounts of muscle naturally.
Instead, resistance training creates a stronger, leaner, more toned physique.
Myth 3: I’m Too Old To Start
It’s never too late.
Research shows that resistance training has been proven to be a valuable tool for adults in their 50s, 60s and older to enhance strength, balance, bone health and quality of life.
Myth 4: Menopause Means Slowing Down
Menopause isn’t the end of an active lifestyle.
When women start training for a purpose, they become stronger than ever.
A Simple Weekly Training Plan
You don’t need to train every day.
A balanced week might look like this:
Monday
Full-body strength training
Tuesday
30 to 45 minute walk
Wednesday
Strength training
Thursday
Mobility or yoga
Friday
Strength training
Saturday
Group fitness class or outdoor activity
Sunday
Recovery walk or complete rest
Remember, consistency beats perfection.
A sustainable programme is always better than an intense programme you can’t maintain.
When Should You Reduce Your Training?
Sometimes it’s the best strategy to reduce the intensity.
If you are having any of the following symptoms, think about changing your exercise routine:
- Poor sleep
- Illness
- Fever
- Chest congestion
- Extreme fatigue
- Severe muscle soreness
- High stress
- Injury
Listening to your body doesn’t mean giving up.
It means training smartly.
If you’re unsure whether to train or recover, speak with one of our coaches.
We’ll help you make the right decision based on your goals and how you’re feeling.
How Bodyfix Supports Women Through Menopause
Every woman experiences menopause differently.
That’s why there is no one-size-fits-all programme.
At Bodyfix, we take a personalised approach.
Our coaches are here to help you gain confidence, enhance movement and develop strength at a level that is appropriate for your body.
You’ll find:
- Experienced, supportive coaches
- Progressive strength programmes
- Group fitness options for every ability
- Personal training
- A welcoming community
- Accountability and encouragement
- Programmes that evolve with your goals
Whether you’ve never set foot in a gym or you have years of training under your belt, we will meet you at your level.
It’s not just about helping you exercise.
It’s helping you to create a stronger, healthier future.
Join Us for an Exclusive Bodyfix Event
Training Through Menopause with Loretta Hogg
We’re excited to welcome Loretta Hogg, one of New Zealand’s leading strength and conditioning coaches specialising in women’s health, longevity, and performance through perimenopause and menopause.
Having trained elite athletes and women of all ages, Loretta brings a blend of evidence-based principles and specific suggestions that women can easily apply to their own training.
During this special Bodyfix seminar, you’ll learn:
- Why strength training becomes even more important during menopause
- How to build muscle safely and confidently
- Strategies for maintaining bone density
- Managing metabolism and healthy body composition
- Recovery, nutrition, and sleep strategies
- Creating a sustainable exercise routine that works with your body
This session will offer practical, science-based tools for all women who are approaching menopause, in menopause, or supporting a woman who is in menopause.
Event Details
Thursday 14 August
Hosted at Bodyfix
Email us today to reserve your placePlaces are limited, and we’d love to see you there.
Why Bodyfix?
Bodyfix has earned its reputation by assisting individuals to become stronger, healthier and more confident, through the power of expert coaching and a truly supportive community.
We believe in empowering you through exercise, not intimidating you.
Our coaches know that life is unique and change is especially significant at times such as menopause.
When you’re looking to find out what your body can do, we’d like to help!
Make your appointment today to feel stronger for life and get a free consultation.
BOOK NOWFrequently Asked Questions
The best exercise program involves strength training, aerobic exercise, mobility exercises and proper recovery. Start with strength training as it will help build muscle mass, bone density, and metabolism.
Most experts say two to three strength training sessions a week and regular walking or other moderate exercise.
Yes. Regular exercise has been proven to enhance sleep, mood, energy, cardiovascular health, muscle strength and wellbeing.
While walking is great for the heart and overall fitness, it is even more beneficial when combined with resistance training for muscle, bone health and metabolism.
Not at all. When programmed appropriately, HIIT can be effective. It should be used in addition to strength training, not in place of it, and should allow for adequate recovery during the week.
Absolutely. Research shows a well-designed programme has been found to be beneficial for adults of all ages for improving strength, balance, mobility and bone health.
Stronger Through Every Stage
Menopause is not a reason to stop moving.
It’s a chance to get fit for a reason, develop lifelong fitness and be proactive about your health.
We’re here to help you through every step with our expert coaching, evidence-based programming, and community that is genuinely invested in your success at Bodyfix.
From increasing strength, enhancing bone health, boosting energy, to helping you feel like yourself again, we will help you put together a plan that is just for you.
Book your consultation today or email us to reserve your place at our exclusive “Training Through Menopause” seminar with Loretta Hogg on Thursday 14 August.
The best years are yet to come.
BOOK NOW
