Menopause and movement: new insights that could change how you exercise

Published 1 October 2025

If you have been active all your life, the transition through perimenopause, menopause, or post-menopause can feel like your body has moved the goalposts. Symptoms such as disrupted sleep, low mood, hot flushes, or joint aches can leave you struggling to exercise as you used to, or even make you stop altogether.

The good news is that the right kind of movement does more than help you cope with menopause. It can actively protect your health, reduce symptoms, and give you back a sense of strength and control.

Why exercise feels different during menopause

Hormonal changes, especially declining oestrogen, affect almost every system in your body. That means exercise can suddenly feel harder, recovery slower, and niggles more persistent. Common challenges include:

Loss of muscle and bone density – Oestrogen helps protect bone and muscle tissue. Its decline increases risk of osteoporosis and makes strength work more important than ever.
Joint and tendon pain – Fluctuating hormones affect collagen and soft tissues, often showing up as achy joints or tendon issues.
Disrupted sleep – Hot flushes and night sweats reduce recovery quality, leaving you fatigued before you even start training.
Mood and motivation changes – Anxiety, low mood and brain fog are widely reported, making consistency tougher.

Recognising these changes is not about admitting defeat. It is about adapting your approach so exercise works for you.

What the research tells us

Recent evidence shows that movement through menopause does far more than keep you fit:

Resistance training protects bone and muscle – A 2022 review found that strength training at least twice per week can significantly reduce bone density loss in post-menopausal women.
High-impact exercise supports bone strength – Short bouts of hopping, bounding or jumping, where safe, can stimulate bone tissue and reduce fracture risk.
Cardiovascular exercise lowers heart disease risk – Menopause is linked with increased cardiovascular risk, but regular aerobic activity such as brisk walking, cycling, or swimming remains one of the most protective factors.
Exercise improves mood and sleep – Studies consistently show that women who exercise during menopause report fewer depressive symptoms and better sleep quality.

If you are struggling to keep up with your training

You may have followed the same routine for years, running several times a week, lifting weights, or playing sport, and suddenly find yourself lagging behind. Fatigue, soreness, or simply ‘not feeling yourself’ can be discouraging.

A few adjustments can make the difference:

Scale, do not stop – Reduce session length or intensity, but keep the habit alive.
Add more recovery – Swap one training day for an active recovery day such as walking, mobility work, or Pilates.
Track energy, not just progress – Notice how your body responds to different sessions, and adjust instead of pushing through every time.
Think strength first – Protect bone and muscle with resistance training, even if you cut back on endurance work.

If you are unsure how to adapt your routine, working with a coach to adjust your training plan can help you move forward while respecting the changes your body is going through.

If you are starting again after a break

It is common to step back from exercise during menopause symptoms and then feel nervous about starting again. You may worry about injury, not keeping up, or feeling out of place.

The key is to start gently and build gradually:

Begin with the basics – Walking, light resistance bands, or bodyweight strength work are perfect starting points.
Find a supportive environment – Small group classes or working with a practitioner can rebuild confidence.
Set simple goals – ‘Two sessions this week’ is more achievable than ‘back to five sessions a week’.
Celebrate momentum – Every step forward counts, even if it feels small.

If you are not sure where to begin, a coach can design a safe and realistic plan tailored to your current fitness and symptoms, so you are not left second-guessing yourself.

Alcohol: why it makes things harder

Alcohol can make menopausal symptoms worse. It disrupts sleep, triggers hot flushes, and contributes to weight gain and low mood. Regular drinking also increases the risk of osteoporosis and cardiovascular disease, two of the major health concerns after menopause.

This does not mean you can never enjoy a drink, but being mindful is key. Cutting back, or cutting out altogether, can dramatically improve sleep quality, reduce fatigue, and make it easier to stick with your exercise plan.

Practical tips to move well through menopause

This is not about overhauling your life with a ‘new you’ plan. It is about small, strategic changes that make movement more effective and enjoyable again:

Prioritise strength training
Sprinkle in impact, safely
Manage recovery carefully
Do not skip mobility and balance
Train with compassion for yourself

Aim for two sessions per week using weights or resistance bands.
Focus on large, compound moves: squats, deadlifts, rows, presses.
Gentle jumping, skipping, or plyometric drills help stimulate bones.
If you have had surgery or struggle with joint pain, we can help you adapt.
Sleep disruption is real, so recovery strategies matter.
Try earlier training sessions if nights are broken, and add short ‘movement snacks’ of 10–15 minutes rather than long, draining workouts.
Yoga, Pilates and focused mobility work protect joints and prevent falls.
These sessions also provide valuable stress relief.
Accept that energy and symptoms fluctuate.
Consistency matters more than perfection.

How we can help at the Hub

At the Hub, we see women every week who are navigating these changes, often frustrated that the things that used to work do not feel the same anymore. Our role is to:

Assess and treat musculoskeletal pain that may have cropped up with menopause.
Design programmes that build bone and muscle safely.
Offer Pilates classes that support mobility, posture and strength in a small, encouraging setting.
Guide you back into activity with strategies that respect where your body is now, not where it used to be.

Takeaway

Menopause does not have to mark the end of the active lifestyle you have loved, but it does call for a shift in approach. With the right movement strategies, you can protect your bones, reduce pain, boost mood, and feel confident in your body again.

If you are ready to get back on track, we would love to help you find a way of moving that works for you, today and for the years ahead.

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