Exercise, Menopause and Your Health: What the Latest Research Really Says

Amy Lombard
Jan 19
3 min read

If you’re in perimenopause or menopause and feeling confused about how you should be exercising, you’re not alone. Advice is everywhere — lift heavy, don’t lift heavy, do more cardio, do less cardio — and it’s often conflicting.

The good news? Recent scientific research is starting to give us clearer answers.

Two large research reviews published in 2025 looked specifically at exercise, menopause, heart health, bone density and muscle mass. Here’s what the science actually says — and how you can apply it in a realistic, sustainable way.

Exercise and Heart Health During Menopause

What the research looked at

A 2025 systematic review and meta-analysis examined multiple randomised controlled trials investigating how physical activity affects:

Cardiorespiratory fitness (heart and lung fitness)
Cardiovascular disease risk markers, including blood pressure

The studies focused on women in perimenopause and post-menopause, a life stage where cardiovascular disease risk increases significantly due to hormonal changes.

What the research found

Across the studies, regular physical activity led to:

Improved cardiorespiratory fitness
Lower systolic blood pressure, a major risk factor for heart disease

The type of exercise varied between studies, but the consistent finding was that being physically active during menopause supports heart health.

While the authors noted that exercise programmes differed in quality and structure, the overall message was clear: movement matters.

What this means for menopausal women

You don’t need extreme workouts or daily high-intensity sessions to protect your heart.

Instead, focus on:

Regular movement
Gradually improving your fitness
Choosing activities you can maintain long-term

Heart health during menopause is built through consistency, not punishment.

Strength Training, Bone Density and Muscle Loss in Menopause

What the research looked at

Another 2025 systematic review explored whether exercise during perimenopause and early post-menopause could prevent:

Bone mineral density loss
Loss of lean muscle mass

The researchers reviewed trials involving strength training, walking, endurance exercise and mind-body movement such as Tai Chi.

What the research found

The results were more nuanced:

During perimenopause, exercise did not consistently prevent bone or muscle loss across all studies.
During early post-menopause, some benefits were seen:
- Strength training and walking improved bone density at certain skeletal sites
- Some improvements in muscle mass were observed

The authors highlighted limitations in existing research, including short study durations and inconsistent training approaches.

What this means for menopausal women

Exercise isn’t a quick fix for hormonal change — but that doesn’t make it ineffective.

Bone and muscle loss accelerate during menopause. Exercise may not completely stop this process, but it can:

Slow the rate of decline
Preserve strength, balance and mobility
Reduce fracture risk
Support independence and quality of life as you age

The benefits of strength training during menopause are long-term and cumulative, even if they’re not immediately visible.

How to Exercise During Menopause: Practical, Evidence-Based Advice

Based on the research, here’s what makes the most sense for menopausal women.

1. Focus on consistency, not perfection

The biggest health benefits came from regular physical activity — not extreme routines.

Aim for:

Movement you can stick to even during busy or low-energy weeks
A realistic baseline rather than an “ideal” plan you can’t maintain

2. Combine cardio and strength training

For heart health:

Brisk walking
Cycling
Swimming
Moderate-intensity cardio that slightly challenges your breathing

For muscle and bone health:

Strength training 2–3 times per week
A focus on compound movements like squats, presses and pulls
Gradual progression, not rushing or overloading

3. Redefine what progress looks like

During menopause, exercise benefits don’t always show up as weight loss or visible muscle gain.

Instead, look for:

Improved fitness and stamina
Better energy levels
Feeling stronger and more capable
Greater confidence in your body

These changes matter — and they’re protective.

4. Think long-term health, not short-term outcomes

Menopause is not the time to chase quick fixes.

Exercise during this stage of life is an investment in:

Heart health
Bone strength
Muscle mass
Independence and quality of life in later years

The Bottom Line: Exercise During Menopause Still Matters

The latest research doesn’t support extreme, one-size-fits-all exercise advice for menopausal women.

What it does support is:

Regular movement
A combination of cardiovascular and strength training
Sustainable habits that fit your real life

Menopause changes how your body responds — but it doesn’t mean you stop training.It means you train smarter, with support and structure.

Ready to Start Strength Training — Without Overwhelm?

If you’re unsure where to begin, or you’ve struggled to stay consistent in the past, you don’t need more information — you need structure and accountability.

This is exactly why I created the MenoMojo Membership. It gives you: