655. How To Exercise For Menopause

Menopause is not a death sentence to your fitness and energy.  

Yes, our bodies will be prone to store belly fat and lose muscle tone as we age but you can actually see some pretty amazing results and feel that energy again if you know how to work with your hormones. 

Menopause is marked by a year without a menstrual cycle and your body enters a new phase—big drops in estrogen and progesterone. With that can come a slew of symptoms, night sweats, fatigue, belly fat, mood swings, etc. 

When it comes to exercise specifically, there are some things we can do to support our menopausal bodies. 

Muscle mass is key. It’s not just about looking toned; muscle plays a crucial role in your metabolism, immune system, and overall strength and stability. Building and maintaining muscle is more challenging without the estrogen, but it’s absolutely possible. 

Focus on: 

• Strength Training: Start with bodyweight exercises or light weights if you’re new to strength training. Aim for consistency—three times a week for 30 minutes is a great place to start. Over time, you can increase the frequency and intensity of your workouts.

• Recovery: Your body’s recovery rate changes during menopause. It’s important to give yourself time to rest and repair between workouts. Avoid the temptation to overdo it; instead, focus on sustainable progress.

• Measuring Progress: Rather than relying on the scale, measure your progress through strength gains and daily activities. Celebrate milestones like carrying groceries with ease or lifting heavier weights over time.

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