Menopause and exercise often feels like a puzzle, and with the amount of noise and misinformation out there, it’s easy to feel confused. As a 57-year-old postmenopausal fitness coach who’s walked this journey and worked with over 10,000 women through my programs, I understand the strategies that get reuslts and what you should ditch.
Let’s debunk some of the myths, understand what really works, and explore how to avoid common pitfalls during menopause.
Exercise at this stage isn’t about doing tons of cardio or mimicking what worked in your 20s. What many don’t realize is that menopause demands a different approach, especially if fat loss and muscle gain are your goals. Let’s break down fact vs. fiction and see what truly benefits menopausal women.
What Works: Proven Methods for Menopause Fitness
Strength Training for Muscle Preservation
As estrogen levels decline, so does our natural muscle mass. Adding weight training to your routine three times a week helps preserve and build muscle, which keeps your metabolism active and boosts calorie burn at rest. This isn’t just about looking toned; it’s about sustaining a high-functioning metabolism.
HIIT for Fat Burning
HIIT is optional, but if you’re up for it, it’s incredibly effective. Start small with 10-minute sessions and gradually build up to 20-minute sessions. HIIT sessions boost cardiovascular health without the risks of losing muscle that happens with endurance cardio.
Walking: Low Impact, High Reward
Aim for at least 7,000 steps a day, building up to around 12,000 or more if possible. Walking, especially outdoors, not only contributes to fat burning but also provides active recovery, helping to retain muscle while burning calories.
Menopause brings changes, and your body may signal the need for modifications. Some exercises, like lunges or deadlifts, may need to be replaced if you experience joint pain or discomfort. Modifications are okay, and skipping exercises that don’t serve your body is crucial for long-term fitness.