Build Strength, Not Stress: Empower Your Body with Muscle during Menopause.

lynsey635
Jul 2
4 min read

Updated: Aug 9

I used to see exercise as solely about fitness, and if I'm honest, getting smaller, but it’s now a core part of my mental health and menopause toolkit. It gives me space to reset, boosts mood, and helps manage anxiety, brain fog, and energy levels. While not every workout is euphoric, I never regret moving my body.

Movement & Menopause: The Science

As hormones fluctuate during the menopause transition, muscle mass and bone density can decline, increasing physical and mental health risks. Strength training does more than keep you strong, it is thought to protect brain health, improve longevity and memory by boosting blood flow and key brain chemicals.

Where to Start - Regular movement

Whether it’s structured exercise or simply staying active throughout your day both can ease fatigue, reduce stress, and improve sleep. It also supports your bone health, heart health, and overall sense of wellbeing during the menopause transition.

It’s not about pushing yourself to the limit at the gym. It’s about moving with purpose, in ways that feel good and work for your body.

Even small, consistent steps like a short walk, stretching break, or bodyweight strength session can make a big impact over time. Start where you are, and build from there.

Glow Science

During the menopause transition, oestrogen levels drop — and because oestrogen has natural anti-inflammatory effects, this decline can trigger more inflammation in the body.

That’s why symptoms like stiffness, joint pain, brain fog, and low energy can feel more noticeable at this stage of life.

The science is clear: movement matters. Regular walking has been shown to reduce inflammation, boost circulation, support hormonal balance, and even improve gut health — all of which help keep inflammation in check.

So, how much walking makes a difference?

A 2021 study in JAMA Network Open found that women who took at least 7,000 steps per day had a 50–70% lower risk of early death compared to those taking fewer than 5,000. Interestingly, the benefits plateaued around 7,500 steps, meaning you don’t have to push for 10,000 to see results.

The takeaway? Whether you’re walking 5,000, 7,000, or 10,000 steps, it’s consistency, not perfection, that counts. Small, daily efforts compound into big, long-term benefits — for your body, your brain, and your mood.

Finding the Right Support — Especially If You’re Considering the Gym

Thinking about joining a gym or working with a personal trainer?

You’re not alone, and it might be one of the best things you do for your long-term health.

During the menopause transition, strength training becomes even more important. As oestrogen levels drop, women naturally lose muscle mass and bone density. Lifting weights or doing resistance training helps maintain strength, protect your bones, and boost your metabolism. It also supports your mental health and energy levels.

But we know that starting can feel intimidating.

A positive, inclusive environment makes all the difference. Many women worry about being judged, feeling out of place, or not knowing where to begin.

The key is to find a gym, trainer, or movement space that empowers and supports you not one that overwhelms or pressures you.

What are the Key Things to look out for?

Communication: Do they ask about more than just your fitness goals like how you're feeling emotionally, where you are in your menstrual or menopause journey, or what support you might need?

Online Awareness: Look at how they talk about women’s health and mental wellbeing on social media or their website. Do they “get” what you’re going through?

First-Time Support: Have they offered simple, practical tips for beginners? Do they help you ease those first-time nerves with a plan or warm welcome?

Ongoing Support: Do they offer long-term guidance and adjust your workouts as your needs change? That’s a sign of someone who’s invested in your progress—not just performance.

Inclusive Environment: Does the gym foster a welcoming space where everyone feels part of the group?

Downtime & Relaxation - 10min stretch

Stretching and mobility exercises can enhance recovery, reduce stress, and improve sleep quality.

Try incorporating a short stretching session into your routine to unwind and support muscle recovery.

10 Minute Stretch

One Small Spark - Get to Know Your Menopause Transition

Remember: consistency beats intensity. One small spark, done daily, can create real change. This month, choose from one of these simple practices, like

Track your steps- Purchase a step counter or set this up on your phone. Awareness is the first step literally. Knowing your daily movement gives you a baseline to build on.
Move with someone else - Ask a friend to join you for a fitness class, yoga, or a local run club. Movement feels easier (and more fun) with company, and you're more likely to stick with it.
Try our 10-minute stretch routine - Gentle stretching can reduce stiffness, boost circulation, and calm your nervous system. It’s a quick win with big benefits.

Reignite with Reflection: Coaching questions to spark insight and clarity

Over 80% of people who enjoy their workouts and have purpose behind them stick with them long-term. Finding what makes movement meaningful to you is key to lasting fitness.