The best exercises for menopause: build strength, protect your bones and even sleep better

Menopause is everywhere — in your group chats, around the water cooler and on the lips of just about every ’90s sitcom star you ever adored — they’re all posting about their gnarly hot flashes and sleepless nights. But here’s what doesn’t get said enough: You can totally feel healthy and strong throughout your menopause journey. This phase is inevitable, but feeling meh doesn’t have to be.

“Menopause is going to happen whether you like it or not, but the changes it brings can accelerate faster if you’re inactive,” says Christine Helfrich, a physical therapist in Lake Bluff, Ill. “Start moving now, and you can slow that process down.”

And that’s really the point of this guide: movement during menopause — whether it’s walking, lifting weights or simple stretching — isn’t just about staying fit. It’s one of the most powerful ways to steady your mood, protect your bones and boost your confidence as your hormones shift, says Helfrich. The right mix of activity can help you take back control of your body and your energy — and we’ll show you how.

Why exercise matters so much during menopause

A 2023 study in the journal Nutrients found that women move about 40% less once they hit menopause. That’s a steep drop — and your body feels it. And it’s not just that your arms may get a little flabby or your meno belly begins to emerge. “With a decline in estrogen, women traditionally gain fat and lose muscle, which changes our body shape, leading to joint pain, frailty and osteoporosis,” says Michele Olson, senior clinical professor in the department of sport science and physical education at Huntingdon College in Montgomery, Ala. “It also contributes to changes in hunger and satiety signals and puts us at even more risk for insulin resistance and other health concerns.”

Scary, right? But the upshot is there’s so much you can do to stop that domino effect. “Even small, consistent effort makes a difference,” says Helfrich.

How to start exercising during menopause

Even though we already know how crucial exercise is, many women struggle to make it happen. In a survey of nearly 5,800 perimenopausal and menopausal women by Newson Health, only 18% said they exercise daily, while more than half manage it once a week or less. That gap shows how common it is to fall out of a routine — but it’s also proof you can start again anytime.

For many, the idea of “getting fit” feels overwhelming. How does one go from never lifting a weight to building strong enough bones to help stave off fractures?

The answer: start small and stay consistent. “Remember, everyone started somewhere, and building that base is the best first step you can make. You don’t need to aim for perfection, just progress,” says Helfrich. Before you even think about picking up a kettlebell or hitting the yoga mat, start with the simplest, most underrated move of all — walking.

The benefits of walking during menopause

“If you don’t work out, taking 10,000 steps a day probably sounds pretty daunting,” says Olson. But new research shows that simply bumping your daily average from 2,000 to 7,000 steps a day can cut your risk of premature death nearly in half, heart disease by 25% and dementia by 38% — plus lower your risk of diabetes, cancer, depression and falls, according to a 2025 Lancet Public Health meta-analysis.

For women in midlife, there’s more to the story. As estrogen levels decline, metabolism slows and muscle mass decreases — but regular walking can help offset these effects. A 2023 randomized controlled trial in Scientific Reports found that postmenopausal women who walked at a moderate pace three to five times a week lowered body fat, built muscle and reduced inflammation linked to heart disease.

As a feel-good bonus, walking also buoys endorphins — the “happy hormones” that lift mood and calm nerves. No wonder 75% of women in a large menopause survey said walking improved both their physical and mental well-being.

Walking tips for menopause: how to build healthy daily habits

Ready to start? First, get the proper walking shoes. Next, Helfrich suggests taking a five-minute walk after meals, strolling through nature or doing walking meetings with coworkers. You can also set phone reminders to step away from your desk and move throughout the day. “Something as small as parking farther away when you’re running errands also helps sprinkle in more steps that add up overall,” says Helfrich.

GEAR UP: Try one of Yahoo’s best walking sneakers, best walking poles, best walking pads, best treadmills or best pedometers to hit that 7,000-step goal — no matter the weather.

Strength training in menopause: the ultimate power move

Peloton fans, don’t @ us: If you had to prioritize only one menopause workout, make it strength training. Why? As estrogen declines during menopause, your natural loss of muscle mass speeds up — about 3% to 8% a decade after age 30 — putting your bones and metabolism at risk. But strength training helps fight back.

“The tugging and pushing on bones from strength training nudges bone-forming cells into action, keeping your bones strong.” According to a systematic review in Endocrinology and Metabolism, postmenopausal women who do resistance training two to three times a week can maintain — and in some cases increase — spine and hip bone density within a year.

It’s not just about bones, though. Strength training also keeps your metabolism humming. Because muscle burns more calories than fat and improves insulin sensitivity — helping your body regulate blood sugar — it supports steady energy and long-term weight control, says Olson.

The rub, of course, is that strength training can feel intimidating. Still, a long-term study in Medicine & Science in Sports & Exercise found that previously sedentary postmenopausal women (think: midlife ladies deep in their Netflix-and-chill era) who did progressive resistance and weight-bearing workouts three times a week not only prevented weight and fat gain and preserved lean muscle, but they also maintained those results for up to six years.

Strength training for menopause beginners: where to start

Before you grab any ol’ dumbbell, set yourself up with simple, safe progressions. Start small, focus on form, and build gradually. Here’s how to begin:

• Aim for two 15- to 30-minute sessions per week.
• Start with body weight resistance moves, like squats, without weights.
• After a few weeks, add some light weights or low-resistance bands to your routine. You know you’ve landed on the right weight when you can perform 8 to 15 reps for 1 to 3 sets while maintaining proper form. Just keep in mind you want the last few reps of each set to be challenging to complete — if you’re buzzing through a set of 15 without having to put in some effort to maintain proper form, it’s time to increase the resistance.
• As you get stronger, gradually increase the weight. And if you started with a single set, work your way up to performing two or three sets of each exercise.

GEAR UP: Explore Yahoo’s best resistance bands, best adjustable weights or best small-space workout tools — all trainer-approved for home use.

Not sure how to use resistance bands? Try these beginner-friendly resistance band exercises.

Menopause balance exercises: stay upright and prevent falls

We’ve all LOL’d over those “I’ve fallen and I can’t get up” ads from yesteryear, but they may be starting to hit a little too close to home. “Your risk of a hip fracture significantly increases every year after the age of 50,” says Olson — and not because you’re doing anything extreme. According to the CDC, falls are the leading cause of injuries and accidental deaths among folks 65 and older, with women falling more often than men. The thing is, “even if you have shallow bones due to loss of bone density, if you don’t fall, you won’t break a hip,” says Olsen. That means your goal is two-fold: Protect your bones with strength training and sharpen your balance with targeted moves that help keep you steady.

Easy balance exercises for menopause stability and fall prevention

Wondering how your balance fares? If you’re able to stand on one foot for at least 30 seconds, experts from the Hospital for Special Surgery in N.Y.C. say you’re much less likely to experience a fall than those who can’t do it. If you wobble, don’t stress — balance can be built. Try yoga, Tai Chi or Pilates — or start with these simple at-home exercises:

• Single-leg balance: Begin with both feet on the floor. Slowly lift one knee toward your chest and balance on the other leg without holding on to anything. Keep your gaze forward and your back straight. Hold for 30 seconds, then switch sides. (Try two sets per leg, every day.)
• Tandem stand: Place one foot directly in front of the other so your heel touches the toes of your back foot. Stand tall and hold for 30 seconds, then switch positions. (Try three sets per side, at least once a day.)
• Walking in tandem: Step forward heel-to-toe in a straight line, taking 10 slow, steady steps with your right foot leading, then switch to your left. Keep your posture tall and eyes up. (Do it a few times a day.)
• Standing march: March in place, lifting your knees to hip height without holding on to anything for support. Keep your core engaged and shoulders relaxed. (Do this for 30 seconds, three times a day.)

GEAR UP: To make your moves more comfortable, grab one of Yahoo’s best exercise mats. And to further improve your balance, consider an exercise ball too.

Calm your mind, strengthen your body

“Movement is one of the most powerful mood boosters we have, and it’s within our control – we can get up and move at any point in the day, simply standing up and shaking things out can help heal and energize your body,” says trainer and fitness icon, Denise Austin, author of Fit Over 50. “When you sit for too long, especially with poor posture, your lungs can’t fully expand and oxygen levels drop. That can lead to low energy, fatigue and brain fog.”

In fact, about 95% of women surveyed reported noticeable shifts in their mood and emotions — and not for the better — since entering the menopause transition. That’s why Austin suggests setting a timer every hour to remind yourself to stand, stretch and move. Getting up regularly increases oxygen flow to your brain, helping you think more clearly and feel more alert, she says.

Yoga and mindfulness for menopause stress and symptom relief

For deeper calm, take that idea one step further with yoga or meditation. You’ll not only help your balance (see above), but also ease some common menopause symptoms. A small randomized controlled trial found that attending a once-a-week gentle, breath-based yoga class for one year can significantly ease hot flashes, mood swings and physical discomfort — more than brisk walking did. The yoga group also showed higher levels of antioxidant activity, a sign of reduced stress and inflammation.

GEAR UP: Ease tension with yoga or meditation using one of Yahoo’s best yoga mats or best fitness trackers to help monitor your progress and mindfulness habits

Core and pelvic floor — your inner powerhouse

If your eyes glaze over when you hear the words “core strength,” it’s time to snap out of it. According to Olson, building strength in your middle is about more than a six-pack. A strong core keeps back and hip pain at bay and supports your pelvic floor — the muscles that help control your bladder, stabilize your spine and even improve sexual function.

Core and pelvic floor exercises for menopause strength

Not a fan of sit-ups and crunches? Neither are exercise experts from Harvard, who note that these old-school moves not only fail to train your core, but also pose risks for older adults. (All that neck pulling.) A smarter, safer bet: yoga-based and bodyweight moves that build real core stability while supporting your pelvic floor. Research shows that yoga, in particular, can strengthen deep abdominal and pelvic muscles — the very same ones that protect your spine, hips and bladder control. Try these expert-backed moves:

• Bridges: Lie on your back with your knees bent, feet flat. Press through your heels, lift your hips until your body forms a straight line from your shoulders to your knees. Engage your core, hold briefly, then lower back down with control.
• Planks: Lie face down, then prop yourself up on your forearms and knees, with your elbows directly under your shoulders. Keep your body in a straight line from head to knees, tightening your abs and glutes as you hold. (Once you’ve mastered that, lift onto your toes for a full plank, so your body forms a straight line from head to heels.)
• Opposite arm and leg raise. While balanced on your hands and knees, stretch out your left arm and right leg at the same time, keeping your hips level and your core tight. Then switch sides, moving slowly and with control.

GEAR UP: For home-friendly options, check out Yahoo’s best medicine balls and download one of our expert-approved best yoga apps, so you can take a class at home.

FAQs

Is a weighted vest good for menopause and bone health?

Olsen recommends using a weighted vest as a bonus tool for building bone strength during menopause. “Any exercise that puts strain or force on your skeletal system helps to form new tissues inside your bones,” she says. However, she cautions against relying solely on a vest for bone protection, as there’s limited evidence that wearing one alone significantly improves bone density. Instead, get the best results by pairing your weighted vest with other strength training exercises — like squats, lunges or lifting free weights — several times a week. For help getting started, try these five trainer-approved weighted vest exercises and see which tested and reviewed weight vests made Yahoo’s best weighted vest list.

What are the best supplements for menopause workouts?

It’s not just what you’re doing in the gym that matters — what you eat (and sometimes supplement with) makes a big difference in how your body responds to menopause workouts. Experts say two standouts are protein and creatine.

Protein-rich foods and powders (like lean meats, fish, eggs, yogurt, tofu, lentils and nuts) supply essential amino acids that help repair and rebuild muscle after exercise. But research shows many adults over 50 fall short of the recommended intake, and those who don’t get enough protein are more likely to lose strength and mobility over time. Because aging muscles become less efficient at using dietary protein, getting a bit more — or adding a supplement — can help maintain lean mass and function.

Creatine monohydrate is another proven helper. It supports muscle energy during resistance training, improves strength and may slow age-related bone loss. In one small study, menopausal women who took creatine and lifted weights for a year had less hip bone loss and stronger muscles compared with those who didn’t supplement.

Before willy-nilly buying a menopause supplement, check out our list of the best protein powders, as selected by a registered dietitian and our tried-and-tested best creatine supplements.

Can exercise help you sleep better during menopause?

Absolutely. Regular aerobic exercise can improve sleep quality, regulate body temperature, and alleviate hot flashes and night sweats that disrupt your rest. A 2024 meta-analysis found that just 70 to 90 minutes of low- to moderate-intensity exercise a week — think two or three 30-minute sessions — significantly improved sleep in menopausal women. The best results came from steady, calming activities like yoga, stretching, brisk walking or light dance, which help lower stress hormones and trigger deeper relaxation.

Meet our experts

• Christine Helfrich, PT, physical therapist in Lake Bluff, Ill.
• Michele Olson, PhD, senior clinical professor in the department of sport science and physical education at Huntingdon College in Montgomery, Ala.
• Denise Austin, trainer and author of Fit Over 50

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.