Best & Worst Exercises for Menopause: A Fitness Guide for Women 50+

Menopause brings hormonal changes that can impact energy levels, metabolism, bone density, and muscle mass. The right exercises can help manage weight, boost mood, and strengthen your body—while the wrong ones may lead to injury or increased discomfort.

If you're a woman over 50 looking to stay active during menopause, this guide covers the best (and worst) exercises to include in your routine. (As an Amazon Associate, I earn from qualifying purchases.)

Best Exercises for Menopause

1. Strength Training

Why? Muscle mass declines with age, and strength training helps maintain metabolism, bone density, and joint stability.

✅ Best Options:

• Bodyweight exercises (squats, lunges, push-ups)

• Resistance bands (light to medium tension)

• Dumbbells or kettlebells (start with light weights)

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2. Low-Impact Cardio

Why? Gentle cardio supports heart health without stressing joints.

✅ Best Options:

• Walking (brisk pace, inclines for intensity)

• Swimming or water aerobics

• Cycling (stationary or outdoor)

🔗 Check out fitness trackers to monitor steps

3. Yoga & Pilates

Why? Improves flexibility, balance, and reduces stress—key for menopause symptoms.

✅ Best Options:

• Restorative yoga (for relaxation)

• Hatha or gentle flow yoga

• Pilates for core strength

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4. Core & Pelvic Floor Exercises

Why? Hormonal changes can weaken pelvic muscles, leading to bladder issues.

✅ Best Options:

• Kegels

• Bridge pose

• Standing core exercises (avoid sit-ups if you have diastasis recti)

🔗 Try a pelvic floor trainer

Worst Exercises for Menopause

❌ High-Impact Jumping (e.g., HIIT, Plyometrics)

Why? Can increase joint pain and pelvic floor strain.

❌ Heavy Weightlifting Without Proper Form

Why? Risk of injury increases if form is compromised.

❌ Long-Distance Running (If New to It)

Why? May stress joints and worsen hot flashes due to overheating.

❌ Extreme Crunches & Sit-Ups

Why? Can worsen abdominal separation (diastasis recti) and pelvic floor issues.

Tips for Exercising During Menopause

✔ Listen to your body – Adjust intensity based on energy levels.✔ Stay hydrated – Menopause increases dehydration risk.✔ Wear supportive gear – A good sports bra and shoes are essential.

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Final Thoughts

The right exercises can help you feel stronger, more energized, and balanced during menopause. Focus on strength, flexibility, and low-impact cardio while avoiding movements that strain your joints or pelvic floor.

Have a favorite workout that works for you? Share it in the comments!

(Disclosure: This post contains affiliate links. If you make a purchase through these links, I may earn a small commission at no extra cost to you.)

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