Best Workouts For Menopause: How Exercise Can Support Your Body
FITNESS DOESN’T STOP AT MENOPAUSE
Hey Team,
Let’s have an honest chat about something that affects women in some form at some point in life: menopause. Whether you’re going through it now, it’s just around the corner, or you’re supporting a loved one, it can feel overwhelming. Hot flushes, mood swings, broken sleep, weight changes… It’s a lot.
But here’s the good news! One of the most powerful tools you have during this time is simply moving your body. Menopause is a natural phase of life so though there isn’t a cure, exercise can make the journey smoother, boost confidence, and protect long-term health
WHY WORKOUTS MATTER IN MENOPAUSE
Bone health:
Strength training and impact-based exercise (like jumping or jogging) help keep your bones strong and healthy. As bones tend to become weaker due to a drop in oestrogen levels.
Muscle & metabolism:
Hormonal changes can slow metabolism, making weight gain easier. Resistance training helps protect muscle, keeps your metabolism ticking, and supports a healthy weight.
Mood & mental health:
Anxiety, stress, and low moods are often linked with menopause. Exercise releases feel-good endorphins to battle these moods.
Heart health:
The risk of heart disease rises after menopause. Cardio (walking, cycling, running, dancing, whatever you enjoy) is brilliant for keeping your heart strong.
Sleep & energy:
Regular activity helps improve sleep quality and boosts daytime energy. These two things can take a big hit during menopause.
REAL LIFE STRUGGLES & SIMPLE SOLUTIONS
Weight gain around the middle
Hormonal changes can shift fat storage to the tummy.
Solution: Focus on strength training 2–3 times a week and include protein with meals to protect muscle and balance hunger.
Sleep disruption
Night sweats and restless nights are common.
Solution: Gentle evening yoga or stretching, plus morning walks to reset your body clock. Keep workouts earlier in the day if intense exercise affects your sleep.
Low mood & anxiety
Fluctuating hormones can affect confidence and emotional balance.
Solution: Short, regular workouts release mood-boosting endorphins. Even a 15-minute session can help.
Joint aches & stiffness
Some women notice sore knees, hips, or back pain.
Solution: Low-impact cardio like cycling, swimming, or brisk walking, paired with mobility exercises, can ease stiffness without overloading joints.
Hot flushes
These can strike anytime and make workouts tricky.
Solution: Stay hydrated, layer clothing, and opt for cooler times of day to workout or move.
WHAT KIND OF WORKOUTS ARE BEST ?
Strength training: 2–3 times per week. Think weights, resistance bands, or bodyweight moves like squats and push-ups.
Cardio: Mix in walking, cycling, or jogging a few times a week.
Mobility & flexibility: Pilates,Yoga or stretching support joints and reduce stiffness.
Short & manageable: If you’re low on energy, even 10–15 minutes counts and helps.
CB APP WORKOUTS TO TRY:
30MIN FULL BODY BAND ONLY
15 MIN LOW IMPACT HIIT
30 MIN FOUNDATION PILATES FULL BODY
A REMINDER FROM US TO YOU
Menopause can feel like your body is working against you, but trust us – it’s not the end of your fitness journey. In many ways, it’s the start of a new chapter where looking after your body matters more than ever.
You don’t have to do it alone. Community, support, and a positive mindset make such a difference. So whether it’s lifting weights, a brisk walk, or joining us in a workout on the app, every move you make is a win.
Courtney & Team CB
FINAL THOUGHTS
NHS MENOPAUSE OVERVIEW
WOMEN’S HEALTH CONCERN: MENOPAUSE FACTSHEETS
BRITISH MENOPAUSE SOCIETY : RESOURCES FOR WOMEN
This blog is for information purposes only and is not medical advice. Everyone’s experience of menopause is unique, so please speak to a healthcare professional for guidance tailored to you.