Fitness for Menopause: Getting Stronger After 40

For decades, the fitness industry has sold us on the idea of “losing weight.” But in our 40s and beyond, exercise must evolve—becoming a tool for hormone support, healthy aging, bone density, and mental clarity. It’s time to work out smarter, and that begins with a personalized routine, not a punishing one. Your journey to strength, stability, and confidence starts with showing up.

Lifting weights or doing bodyweight exercises builds muscle mass and improves metabolism to support energy levels, weight management, and hormone balance. Strength training also improves mood and cognitive function, and can help reduce hot flashes.

How to start: Keep strength training easy and fun by exploring different equipment options (dumbells, resistance bands, or machines) and workout styles, like kettlebells, HIIT circuits, or Pilates. Aim for 2-3 sessions per week, each lasting 30-45 minutes.

Dynamic stretches, yoga flows, and targeted mobility drills help you maintain flexibility and avoid injury. Try hip-openers, ankle rolls, and gentle twists to help prevent stiffness, and balance work (like single-leg stands) to strengthen small stabilizing muscles and improve coordination.

Cortisol, the body’s primary stress hormone, can interfere with the production and balance of hormones like estrogen and progesterone. Regular movement can help “reset” the body’s stress response; walking, low-impact workouts, and moderate strength sessions (30–45 minutes) are ideal. Follow up your workout with 5 or more minutes of breathwork, meditation, or journaling.

You don’t need to go hard—you just need to keep going. What matters most is consistency, not perfection. Schedule your workouts like meetings, start slow and build gradually, and find accountability through a workout buddy, trainer, or fitness app. Celebrate even the smallest wins—this is your journey, and it’s uniquely yours.

Short, consistent workouts (even 15–20 minutes) can be just as effective as intense ones. Within 2–4 weeks, many women notice better sleep and improved moods and energy.

Dr. Kimberly Howes, ND, is a licensed naturopathic doctor specializing in hormone health and women’s wellness. She takes a whole-body, evidence-based approach to helping women navigate perimenopause and menopause with strength, clarity, and confidence.