Overcome menopause-related weight increase by incorporating these five fitness specialist-endorsed exercises to establish a physique that maintains you at each life phase.
Struggling with menopausal weight gain, even while keeping your diet and exercise routine intact? You're not the only one! Many of my personal training clients have bemoaned the same issue lately. To get to the bottom of this common conundrum, I chatted with menopause expert, certified personal trainer, and Owning Your Menopause app founder, Kate Rowe-Ham.
Here's what she had to say: "During menopause, your estrogen levels drop, which disrupts how your body stores fat, particularly around your midsection. You also lose muscle mass, which slows your metabolism. But it's not just hormones at play here. Common menopause symptoms like poor sleep, anxiety, and hot flashes can boost your cortisol levels (your stress hormone), causing your body to hang onto fat, especially in your belly. Essentially, everything has changed inside your body, and it's not your fault."
Rowe-Ham has created a five-move strength training workout to help you "build a body that supports you through every stage of life." Check it out:
Menopause Strength Workout
The Moves
- Squats
- Push Press
- Toe Taps
- Cossack Squats
- Bent-Over Rows
All you need for this workout is light and medium sets of dumbbells. Rowe-Ham suggests trying 5-8kg, but choose weights that are right for your fitness level. Perform 12-14 repetitions in round one, 10-12 repetitions in round two, and 8-10 repetitions in round three. Go lighter with the weights on the last two rounds and do the toe taps for 30 seconds.
"I picked these moves because they work the whole body and provide functional movements that are crucial as we navigate midlife and beyond," says Rowe-Ham. "Our goal is to look at exercise as a tool for maintaining independence and being able to carry out daily tasks with confidence."
Why is Strength Training Important During Perimenopause and Menopause?
"For women in midlife and beyond, strength training isn't just about maintaining or losing weight—it's about building a body that supports us throughout each life stage," explains Rowe-Ham. "As we age and our estrogen declines, so does our muscle mass and bone density. That decline can lead to weakness, instability, and a higher risk of falls and fractures without intervention. Strength training helps us regain control by offsetting those effects and reducing the risk of injuries."
"For women experiencing perimenopause, menopause, and postmenopause, strength training supports better hormone balance, metabolism, and mental well-being," adds Rowe-Ham. "I've witnessed firsthand the transformative effects it has had on my clients and my own journey. It's never too late to start—and it's not just about lifting weights in a gym. Strength can be built at home with bodyweight exercises, resistance bands, or even carrying your shopping with intention."
So, if you're ready to take charge of your health during menopause, give this strength training routine a try. And for even more support, consider subscribing to the Owning Your Menopause app (owningyourmenopause.com) using the exclusive discount code STARTNOW50 for 50% off the first three months. Your body will thank you!
For added guidance on combating menopausal weight gain, consider incorporating resistance exercises, high-intensity interval training (HIIT), and a balanced diet focused on portion control, calorie awareness, and hydration. Don't forget to manage stress and consult with healthcare providers if considering hormone replacement therapy or supplements like phytoestrogens. By taking a holistic approach, you'll be well on your way to navigating menopause with strength, nourishment, and rest.
- Engage in Rowe-Ham's Menopause Strength Workout, which includes moves like squats, push press, and bent-over rows, to build a body that supports you during every life stage.
- Performing strength training exercises, such as this workout, during perimenopause, menopause, and postmenopause can help address issues like weight gain, hormone balance, and metabolism.
- By offsetting the effects of declining estrogen levels, strength training can help reduce the risk of falls, fractures, and injuries in women beyond midlife.
- To optimize your health during menopause and beyond, consider a holistic approach that includes strength training, balanced diet, stress management, and consulting healthcare providers for guidance on hormone replacement therapy or supplements like phytoestrogens.
