The top workouts for menopause: boost strength, safeguard your bones and improve sleep

Menopause is a universal experience, often discussed in casual conversations, online communities, and even by celebrities. While hot flashes and disrupted sleep are commonly mentioned, an important fact is frequently overlooked: women can remain healthy, energized, and strong throughout menopause.

Menopause will occur regardless, but the rate of physical changes accelerates without activity, explains Christine Helfrich, a physical therapist based in Lake Bluff, Illinois. By staying active now, you can slow these effects.

This guide focuses on the power of movement during menopause. Whether its walking, lifting weights, or stretching, exercise helps stabilize mood, maintain bone health, and boost confidence during hormonal shifts. The right routine can help women regain control over their bodies and energy levels.

Why Exercise is Essential During Menopause

A 2023 study in Nutrients found women reduce physical activity by roughly 40% after menopause. This decline affects more than appearance; it can impact joint health, muscle strength, and metabolic function. Michele Olson, a senior clinical professor at Huntingdon College, notes that reduced estrogen leads to fat gain, muscle loss, joint pain, frailty, and increased risk of osteoporosis, insulin resistance, and other health issues.

However, even small, consistent exercise efforts can counteract these changes. Consistent movement makes a significant difference, Helfrich emphasizes.

Starting Exercise During Menopause

Despite the known benefits, many women struggle to maintain a routine. A survey of nearly 5,800 perimenopausal and menopausal women by Newson Health showed only 18% exercised daily, while over half exercised once a week or less. The good news: its never too late to restart.

Begin small and focus on consistency. Helfrich advises starting with simple movements such as walking before moving on to weights or yoga. Small steps build the foundation for long-term fitness.

The Benefits of Walking

Walking is accessible and highly effective. Increasing daily steps from 2,000 to 7,000 can significantly reduce risks of premature death, heart disease, dementia, diabetes, cancer, depression, and falls, according to a 2025 Lancet Public Health meta-analysis. For postmenopausal women, walking improves muscle mass, lowers body fat, and reduces inflammation, according to a 2023 trial in Scientific Reports. Walking also elevates endorphins, improving mood and mental wellbeing.

Walking Tips

• Wear proper walking shoes.
• Take short walks after meals or during breaks.
• Incorporate walking meetings or park farther from destinations.
• Use reminders to move throughout the day.

Strength Training: The Key Menopause Workout

Strength training is crucial for preserving muscle and bone density as estrogen declines. Resistance exercises stimulate bone-forming cells and help maintain metabolism and insulin sensitivity. Studies show postmenopausal women performing resistance training 23 times weekly can maintain or increase spine and hip bone density.

Strength Training Tips for Beginners

• Start with two 1530 minute sessions per week.
• Use bodyweight exercises first, then add light weights or resistance bands.
• Perform 815 reps per set, gradually increasing weight as strength improves.
• Progress to multiple sets as you gain endurance.

Balance and Fall Prevention

As bone density decreases with age, the risk of falls increases. Simple balance exercises can reduce fall risk and protect bones:

• Single-leg balance: Lift one knee and balance on the other foot for 30 seconds per side.
• Tandem stand: Heel-to-toe stance for 30 seconds, repeat on both sides.
• Walking in tandem: Take heel-to-toe steps forward for 10 steps each foot.
• Standing march: March in place with knees lifted to hip height.

Mental Health and Mindfulness

Movement supports mood, mental clarity, and energy. Denise Austin, fitness expert, recommends standing and stretching hourly to maintain oxygen flow to the brain. Yoga and meditation further reduce stress, improve balance, and alleviate menopause symptoms like hot flashes and mood swings. Studies show weekly gentle yoga can lower physical discomfort and inflammation.

Core and Pelvic Floor Strength

Strong core and pelvic muscles prevent back pain, support the spine, and improve bladder control. Avoid traditional crunches; instead, focus on safe, effective exercises like:

• Bridges: Lift hips while lying on your back, engage core.
• Planks: Maintain a straight line from head to heels, tighten abs and glutes.
• Opposite arm and leg raise: On hands and knees, extend opposite limbs slowly.

Supplements for Menopause Workouts

Protein and creatine are valuable for maintaining muscle and bone health. Protein from food or powders aids muscle repair, while creatine improves strength and may slow bone loss. Combining supplements with resistance training maximizes benefits.

Exercise and Sleep

Regular low- to moderate-intensity exercise improves sleep quality, reduces hot flashes, and promotes relaxation. Activities such as yoga, walking, stretching, or light dance enhance rest and reduce stress hormones.

Meet the Experts

• Christine Helfrich, PT Physical Therapist, Lake Bluff, Illinois
• Michele Olson, PhD Senior Clinical Professor, Huntingdon College, Montgomery, Alabama
• Denise Austin Trainer, Author of Fit Over 50

Note: This information is for educational purposes only and should not replace professional medical advice. Consult your healthcare provider for personalized guidance.

Author’s Analysis: The Critical Role of Movement During Menopause

Menopause is often framed as a period of unavoidable decline, but evidence shows that consistent physical activity can profoundly alter this narrative. As highlighted by experts like Christine Helfrich and Michele Olson, staying active helps maintain muscle, bone density, metabolic health, and overall wellbeing despite hormonal changes.

Recent studies reveal that postmenopausal women drastically reduce physical activity, which accelerates risks for osteoporosis, insulin resistance, and frailty. Even small, regular efforts—like daily walking or twice-weekly strength training—can meaningfully counteract these effects. Walking, for instance, not only improves physical health but also enhances mood and cognitive function.

Practical strategies are essential for adoption. Beginners are encouraged to start with short walks, basic resistance exercises, and simple balance routines, gradually progressing to more structured strength and flexibility work. Core and pelvic floor exercises further support mobility, posture, and bladder control, while light supplementation with protein or creatine can amplify benefits.

In conclusion, menopause does not have to equate to declining health. Structured movement, balance exercises, and mindful practices form a comprehensive approach that preserves strength, energy, and mental clarity. The evidence is clear: the sooner women incorporate consistent activity, the greater the protective effects against age- and hormone-related changes.

Sources:

• The best exercises for menopause: build strength, protect your bones and even sleep better