Menopause and Movement: The Best Exercises for Energy, Sleep and Strength.
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Let’s face it: the “menopause belly” is real. For many women, changes in hormones, sleep, and stress during midlife can make weight settle around the middle - often for the first time.
It can feel frustrating, even unfair, especially if you’ve always been active or health-conscious.
But here’s the good news: the solution isn’t endless bootcamps or punishing workouts. In fact, for some women, intense training at the wrong time can backfire, raising stress hormones and making symptoms worse.
Instead, the smartest approach is a strategic one: three forms of exercise that work with your body, not against it. Together, they support weight management, protect bone health, improve sleep, and even reduce urinary symptoms.
This isn’t about fighting your body - it’s about moving in ways that build strength, calm your system, and restore confidence.
Stress-Less Cardiovascular Exercise
Forget the Instagram-worthy runs or back-to-back HIIT sessions. If you’re already fit, sleeping well, and bouncing out of bed with energy, then by all means - keep doing what you’re doing. High-intensity exercise can be great for women who are thriving physically and mentally.
But if you’re constantly tired, wired, or running on empty, that same intensity can work against you. When sleep is poor and stress is high, hard training can raise stress hormones further - which may lead to sugar cravings, weight gain, restless nights, and even more fatigue
Exercise that is too hard or intense in menopause pushes up your stress hormones, which can cause you to gain weight, sleep poorly, crave (and eat) sugar and just feel exhausted.
On those days, swap out the HIIT for joyful, steady movement that lifts your energy instead of draining it. Think gentle walks in nature, swimming, dancing in your PJs, or a 90s dance party in your kitchen while making breakfast. Anything that gets your heart pumping for cardiovascular health and endorphins counts.
Walking is the easiest place to start — it’s free, flexible, and you can do it with a friend, up a hill, or on a treadmill.
These small, consistent efforts add up to big results, both physically and mentally.
Just a little movement each day brings you closer to the Australian Guidelines for Exercise of 2.5–5 hours per week (but remember: any amount of movement is a win — just get started).
To get the intensity right, aim for the “talk test”: you’re huffing and puffing, but can still hold a conversation. That’s the sweet spot for stress-less cardio.
Strength Without the Strain: Building Resilience, One Step at a Time
Yes, lifting weights really does matter in menopause. Muscle is the body’s metabolic powerhouse - it supports weight regulation, strengthens bones, and helps prevent osteoporosis.
The Australian Guidelines for Exercise recommend at least two strength-based sessions each week. That doesn’t mean Olympic lifting; even simple bodyweight or resistance exercises can deliver significant benefits when done consistently, and even short sessions count!
Strength work can be built into daily routines - most easily using the concept of “habit stacking”. You can do bodyweight squats while brushing your teeth, lunges while watering the plants, or bicep curls with your favourite water bottle – these are strength building powerhouses disguised as everyday chores. Studies show even light strength training can burn more calories and strengthen bones, keeping osteoporosis at bay. Remember, consistency is key, not Olympic levels of effort.
In addition to building strength-based work into your everyday chores, consider working toward completing two intentional strength-based sessions each week of at least 30 minutes. This might include a weights session, gym circuit, or a series of bodyweight exercises.
For safety and effectiveness, consider working with an exercise professional who understands midlife physiology. The right support ensures you’re training at the right intensity, with good form, and protecting bone and joint health.
Sleepless Nights? Move Your Body, Support Your Rest
A 2023 study found that moderate-intensity exercises like these can also help you sleep.
Sleep disruption is one of the most common complaints during menopause — and movement can help.
Calming, restorative activities such as yoga, Pilates, tai chi, or qi gong improve balance and mobility while reducing stress, which is vital at this life stage.
A 2023 study found that moderate-intensity movement can also support deeper, more restorative sleep.
Better sleep means your body has the chance to repair, regulate hormones, and restore energy, leaving you more focused and resilient at work the next day.
Sage Womens Health: Your Partner in Sustainable Wellbeing
We’re here to help you on your journey to a strong, healthy body.
At Sage Womens Health, we understand the unique challenges of perimenopause and menopause. We partner with professional women and workplaces to provide evidence-based education and coaching - supporting safe exercise, stress management, nutrition, and overall wellbeing.
Our approach is practical and respectful: no one-size-fits-all programs, no drill-sergeant mentality.
Instead, we focus on strategies that build resilience, enhance performance, and support sustainable health through midlife and beyond.
Because when women are well, relationships are better, communities are more connected, and workplaces are stronger.
References/Citations
Australian Physiotherapy Association. https://australian.physio/. Accessed Jan 3, 2024.
Buckley, T. P., & Sahker, D. R. (2023). Exercise, menopause, and sleep: A narrative review and update. Journal of Sleep Medicine, 24(8), 1425-1436. doi:10.1093/jcsm/jac045
Sage Women's Health. https://www.sagewomenshealth.com/. Accessed Jan 3, 2024.
Nguyen, T.M. et al. (2020) ‘Exercise and quality of life in women with menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials’, International Journal of Environmental Research and Public Health, 17(19), p. 7049. doi:10.3390/ijerph17197049.
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