How Fitness Empowers Women​

Best Exercise for Menopause

Thriving Through Menopause

Menopause is a natural phase in a woman’s life, but often brings a range of physical and emotional changes. At Thrive Gyms, we understand that every woman’s experience can have their own physical and emotional challenges, and we’re here to support you every step of the way.

What is the Menopause?

The menopause is a significant life transition marking the end of menstruation. As hormonal shifts occur, so does a variety of symptoms that can impact daily life, including changes in mood, energy, well-being and other physical impacts on your body. However, with these changes, there’s a powerful tool that can empower women to go through menopause with resilience and vitality: strength training. We dive into why strength training is the best exercise for menopause.

Understanding Menopause: A Personal Journey

The changes during menopause can potentially affect your health, causing changes in everything from hormone levels to metabolism. It can also cause issues around weight management, pelvic health and can even cause hormonal fluctuations. Recognising the challenges specific to you allows you to embrace the natural changes, and find ways to help manage and even alleviate these symptoms.

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What is the Best Exercise for Women in Menopause

Exercise during menopause can significantly help in managing symptoms and improving overall health. Here is some of the best exercise for women in menopause.

  1. Strength Training

    Lifting weights or using resistance bands is one of the best exercises for women in menopause. It can help combat muscle loss and bone density reduction that often occurs during the menopause. Strength training can include exercises like squats, lunges, and rows. It’s crucial for maintaining muscle mass, boosting metabolism, and strengthening bones, which is vital to help prevent osteoporosis.

  2. Yoga

    Yoga is excellent for flexibility, balance, and stress relief. It can help alleviate some menopausal symptoms such as mood swings and can help improve sleep. Poses like the warrior series, tree pose, and bridge pose are especially beneficial. The meditative aspect of yoga also helps in managing the emotional rollercoasters that can accompany menopause.

  3. Aerobic Exercise

    Cardiovascular activity, such as brisk walking, cycling, jogging, or swimming, is important for heart health and weight management. These exercises help improve circulation, reduce the risk of heart disease, and elevate mood by boosting endorphins, which are natural mood lifters. Our Thrive Cardio classes are also a great option for this.

  4. Pilates

    Thrive Pilates focuses on core strength, balance, and flexibility. Our class can be particularly beneficial for menopausal women as it helps strengthen the pelvic floor, improves posture, and helps maintain bone health. It can also enhance muscle tone and control, which can be lost with aging and hormonal changes.

Strength Training - The Best Exercise For Menopause

Impact of Menopause on Women's Health

Here’s a closer look at why strength training is possibly the best exercise for menopause. It combats muscle loss, a common issue as estrogen levels decline, as well as boosting metabolism, improving bone density, and helps to balance hormones. Here’s how it can support your menopausal journey:

  1. Combat Muscle Loss: As women age and go through the menopause, their muscle mass naturally declines.  This leads to muscle loss and a decrease in metabolism. Strength training helps counteract this loss, preserving strength and mobility for daily activities and keeping your metabolism firing.
  2. Boost Bone Health and density: Osteoporosis becomes a concern for many women post-menopause. By engaging in weight-bearing exercises like strength training, women can strengthen their bones and reduce the risk of fractures.
  3. Hormone Regulation: Regular strength training can help balance hormones, potentially easing some of the symptoms associated with menopause.
  4. Enhance Mood and Energy: Exercise, including strength training, releases endorphins—feel-good hormones that combat stress and elevate mood. Additionally, achieving fitness goals helps foster a sense of accomplishment, improves confidence and boosts energy levels.
  5. Improved Sleep: Strength training can lead to better sleep, which can sometimes be a struggle during menopause.
  6. Managing Weight: Metabolic changes during menopause can make weight management even more challenging. Strength training boosts metabolism, helping women maintain a healthy weight and reduce the risk of chronic diseases.
  7. Empowering Women: Strength training isn’t just about physical gains; it’s about empowerment. Through lifting weights and pushing boundaries, women discover their inner strength and resilience, helping overcome the challenges of menopause.
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Strength Training: A Pillar of Support

Strength training is about more than just physical health – it’s a form of empowerment. Pushing physical boundaries makes you feel powerful, productive and can help you face menopause with confidence. Yet another, reason that strength training is the best exercise for menopause.

Embracing Fitness as a Lifestyle

There’s no one-size-fits-all approach to fitness or menopause. It’s crucial to find enjoyable activities that suit you and your lifestyle. Whether it’s strength training, yoga, or daily walks, integrating movement into your life is key to thriving.

Fitness Classes are one of the Best Exercises For Menopause

Seeking Support and Resources

The journey through menopause can feel overwhelming, but you don’t have to face it alone. At Thrive Gyms, you’ll find fitness experts and a community of women who understand your experience. We’re here to provide personalised guidance and support, addressing menopause’s physical, emotional, and mental impacts.

Thrive Gyms: Your Menopause Support Team

Join us at Thrive Gyms, where our small group personal training sessions are designed to meet the unique needs of perimenopausal and menopausal women. Our trainers are not just coaches; they’re your partners in health, offering expert advice and a supportive community. Together, we’ll focus on your holistic well-being, helping you navigate menopause with strength and vitality.

Ready to Thrive with the best exercise for menopause?

Find out how we can support you on your journey to a healthier, stronger you.

At Thrive Gyms, we’re more than a gym; we’re a community, and we’re excited to support you every step of the way.

Best exercise for menopause


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