The Smart Guide to Menopause Exercise: Fit for Life!

As someone who specialises in working with perimenopausal and menopausal women, January brings a familiar sight: gyms packed with motivated women spending hours on cardio machines, determined that this will be the year they'll get their pre-menopausal body back. Sound familiar?
Here's what I so often see: women throwing themselves into daily hour-long runs or bike rides, believing that more cardio must equal better results. But here's the truth that might surprise you: the key to thriving during menopause isn't endless cardio – it's building strength and maintaining muscle mass, complemented by strategic cardio that works with your changing body, not against it.
 
The New Year Resolution Trap
Let me guess, you're planning to hit the gym most days, doing those 45-60 minute cardio sessions that everyone says you need for fat burning? While cardio absolutely has its place, the foundation of your fitness routine during menopause needs to be strength training. Here's why: during menopause, you can lose up to 3-5% of your muscle mass each year if you're not actively working to maintain it. This loss of muscle doesn't just affect how you look,  it also impacts your metabolism, bone density, and overall health.

Why Your Body Needs Strength Training Now More Than Ever
Your hormonal landscape is dramatically different during menopause, and these changes demand a different approach. The decline in oestrogen and progesterone isn't just causing hot flushes and mood swings – it's making it harder for your body to maintain muscle mass and bone density. This is where strength training becomes your secret weapon.
Think of it this way: strength training is like building a strong foundation for a house. Without it, no amount of cardio will give you the results you're looking for. When you build lean muscle mass through strength training, you're:
- Boosting your metabolic rate (helping with weight management)
- Strengthening your bones (crucial for preventing osteoporosis)
- Improving insulin sensitivity (helping with that stubborn middle-area weight)
- Enhancing your overall functional strength (making daily activities easier)

The Smart Approach to Cardio
Now, I know many of you love your cardio, which is great! The key is doing it in a way that complements your strength training without overwhelming your body's stress response system. This is where smart cardio programming comes in.
Instead of those long, moderate-intensity sessions that can spike cortisol levels, focus on:
- Short, high-intensity intervals (HIIT) lasting 15-20 minutes in total
- Recovery-based cardio sessions at a truly easy pace
- Strategic timing of cardio sessions around your strength work
 
The HIIT Sweet Spot
HIIT becomes your best friend for getting that cardio buzz without the downsides of longer sessions. The magic formula:
- 20 seconds of real effort (think: it's ONLY 20 seconds)
- Followed by 40-60 seconds of proper recovery
- Total workout time of 15-20 minutes
 
This approach:
- Triggers a powerful metabolic response without excessive cortisol elevation
- Complements your strength training efforts
- Improves cardiovascular fitness efficiently
- Gets you in and out of the gym before your body enters stress overload
 
Your Weekly Workout Blueprint
Here's what an ideal week might look like:
- 2-3 strength training sessions (priority!)
- 1-2 HIIT sessions
- 1 longer, truly easy cardio session (if you enjoy it)
- 1-2 recovery days with gentle movement

Finding Joy in Movement
Remember, the best exercise programme is one you'll stick to. While strength training should be your foundation, you can still incorporate activities you love. The key is structuring them properly:
- Turn your dance sessions into interval training
- Add resistance exercises to your swimming routine
- Incorporate strength training before your tennis or paddle games
- Mix boxing with weight training
 
The Importance of Recovery
During menopause, recovery becomes even more crucial than the workout itself. This means:
- Getting adequate sleep (even if it's challenging with hot flushes)
- Allowing 48 hours between strength training sessions
- Listening to your body rather than pushing through exhaustion
- Incorporating gentle movement on rest days
- Staying hydrated and maintaining good nutrition
 
Ready to Learn More?
This is just the beginning of understanding how to work with your menopausal body rather than against it. If you'd like to receive specific strength training programmes and complementary cardio workouts tailored for menopausal women, including detailed breakdowns of exercises and progression plans, sign up for my newsletter. In Part 2, I'll share practical workout templates that you can start using right away, no matter your fitness level. 

The Bottom Line
Making resolutions is easy – making sustainable changes that work with your body rather than against it is what really matters. This year, instead of falling into the trap of "cardio is everything," embrace the power of strength training as your foundation, complemented by strategic cardio work. Your body will thank you with better results, more energy, and the kind of sustainable progress that lasts well beyond January.
Remember, the goal isn't to exhaust yourself with endless cardio. It's about building strength as your foundation and adding in cardio work that energizes rather than depletes you. Start where you are, progress gradually, and trust that this balanced approach is exactly what your changing body needs.
Are you ready to make this year different? Start with just one strength training session this week, and look out for Part 2 in your inbox where I'll share exactly how to put this into practice. You might be surprised at how much better you feel when you stop fighting your hormones and start working with them instead.