If you’ve been active throughout your life, menopause is a time to recalibrate rather than overhaul your approach. You may notice your body responds differently to workouts that once felt easy. The research from some of our favorite menopause experts emphasizes that resistance training should become the cornerstone of your program: focus on heavier weights with fewer reps to stimulate muscle and bone, and sprinkle in high-intensity interval training (HIIT) to maintain cardiovascular fitness and metabolic health. Don’t neglect recovery; mobility, stretching, and adequate rest are crucial for seeing results and supporting hormonal balance. Below you will find what it might look like to implement each style of training.
1. Prioritize Resistance Training
Muscle mass and strength decline during menopause due to dropping estrogen, which increases risk for osteoporosis and metabolic disorders.
- How:
- 2–4 sessions per week
- Focus on heavy, compound movements (for example: squats, deadlifts, push-ups, rows)
- Aim for lower reps (4-8) and higher weight for muscle and bone stimulus
2. Include High-Intensity Interval Training (HIIT)
HIIT improves cardiovascular health, insulin sensitivity, and helps maintain lean mass. Better blood vessel control helps reduce hot flashes.
- How:
- 1–2 HIIT sessions per week
- Examples: 30 seconds all-out effort (80-90% HR max), 60–90 seconds recovery (HR back to 50% or less of max), repeated 5 times
- Can also warm up or finish a workout with this style of training
3. Maintain Moderate Cardio, But Don’t Overdo It
While endurance training is heart-healthy, excessive cardio can be stressful on already hormonally sensitive systems.
- How:
- 1–2 sessions per week
- 20–40 minutes at moderate intensity– swimming, dancing, a brisk walk, hike or walk with a weighted vest
4. Incorporate Mobility, Balance, and Recovery Practices
Estrogen loss affects connective tissue and increases injury risk.
- How:
- Regular yoga, Pilates, dynamic stretching, and balance exercises
- Daily short sessions (5–10 minutes) or longer classes weekly
Helpful Resources:
ZOE Science & Nutrition. (2024, July 3). Fitness routines for menopause with Dr. Stacy Sims – exercise for every stage [Audio podcast episode]. In ZOE Science & Nutrition Podcast. https://youtu.be/DU4V5OpLp3s?feature=shared
Sims, S. (2022). Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. Rodale Books.
Hailey Happens Fitness
