Five top fitness solutions to help you thrive during the menopause

1. Prioritise Strength Training


Building and maintaining muscle becomes essential as oestrogen levels drop. Strength training two to three times a week helps preserve lean muscle mass, support bone health, and boost metabolism - 3 of the big areas that are affected by hormone changes. This is a key area for anybody looking to lose weight. FYI, strength training doesn’t mean you’re going to look bulky and doesn’t have to be done in the gym; it’s possible to have great strength training workouts at home and using your own bodyweight.


2. Minimise High-Intensity Cardio  (Unless You’re Used to It)


Excessive HIIT (including spinning, bodypump and classes of that sort) can add unnecessary stress to an already taxed hormonal system. If you love it, keep it in moderation, but if not, focus on low-impact movement that supports recovery and energy balance to see the best results and keep your stress hormone cortisol in check.


3. Increase Your Daily Steps


Walking is one of the simplest, most effective ways to support fat loss, reduce stress, and balance hormones. Aim for 7,000–10,000 steps a day. It’s gentle on the body and helps regulate mood, energy, and sleep. Find a podcast series, call your friends, discover new music or just listen to nature; however you want to do it, walking is one of the most beneficial things you can do!


4. Focus on Recovery as Much as Training


During menopause, recovery is where progress actually happens. Prioritise good sleep, rest days, stretching, and mobility work … these are non-negotiable parts of feeling and performing your best.


5. Move for Strength, Not Punishment


Shift the goal from burning calories to building capability. Go into your training sessions with intent and move with purpose through each exercise. The aim isn’t to get as sweaty as possible; it’s to work those muscles, build new ones and improve your overall strength capabilities.