1. Slower Metabolism = More Fat Storage

Oestrogen plays a key role in regulating metabolism. As menopause approaches and oestrogen levels drop, your metabolism naturally slows down. This means your body burns fewer calories at rest, making weight gain more likely, especially around the abdomen.

2. Changes in Fat Distribution

Before menopause, fat tends to be stored in the hips and thighs. After menopause, fat storage shifts to the belly due to hormonal changes. This isn’t just about appearance, it can increase the risk of heart disease and metabolic issues.

3. Muscle Loss Leads to Fewer Calories Burned

Ageing and hormonal shifts also contribute to muscle loss, a process called sarcopenia. Since muscle burns more calories than fat, losing muscle means your body naturally burns fewer calories throughout the day.

4. Increased Cortisol = Stubborn Weight & Stress Eating

Menopause often leads to increased stress and higher cortisol levels, which can trigger cravings for sugary or high-carb foods. High cortisol can also promote fat storage around the midsection.

5. Lower Energy & Increased Fatigue

Many women experience lower energy levels and disrupted sleep due to hormonal fluctuations. This can make it harder to find the motivation to exercise, creating a cycle of inactivity and weight gain.

1. Boost Metabolism & Support Weight Management

Because your metabolism naturally slows during menopause, cardio can help increase your daily calorie burn. Regular aerobic exercise improves your body’s ability to use fat as fuel, which can help prevent or reduce menopause-related weight gain.

2. Reduce Belly Fat & Improve Body Composition

Studies show that moderate-intensity cardio, combined with strength training, can help decrease visceral fat, the deep belly fat linked to higher risks of heart disease and metabolic disorders.

3. Improve Heart Health

Oestrogen has a protective effect on your heart, and as levels drop, the risk of heart disease increases. Cardio strengthens your heart, improves circulation, and helps regulate blood pressure, reducing this risk.

4. Combat Fatigue & Increase Energy Levels

If you’re constantly feeling drained, the right type of cardio can actually help boost your energy. Exercise improves blood flow, oxygen delivery, and endorphin release, all of which contribute to feeling more awake and refreshed.

5. Reduce Stress & Balance Mood

Menopause can come with mood swings, anxiety, and even depression due to hormonal fluctuations. Cardio, especially steady-state activities like walking or cycling, helps lower cortisol levels and boost feel-good hormones like serotonin and dopamine.

6. Improve Sleep Quality

Struggling with sleep disturbances? Regular cardio can help regulate your circadian rhythm, making it easier to fall asleep and stay asleep, just avoid intense workouts too close to bedtime.

7. Alleviate Menopause Symptoms Like Hot Flashes

Some women find that regular exercise helps reduce the frequency and severity of hot flashes, likely due to improved circulation and better temperature regulation.

1. Low-Impact Steady-State (LISS) Cardio

🔹 Examples: Brisk walking, cycling, swimming, elliptical
🔹 Best for: Fat loss, heart health, joint protection

LISS cardio involves maintaining a moderate pace for an extended period (30–60 minutes). It’s gentle on your joints and helps improve heart health without overstressing your body. Walking is one of the best options—it’s easy, accessible, and great for reducing stress.

✔ Why it works:
Burns fat efficiently without spiking cortisol
Lowers stress hormones, improving mood and sleep
Easy to recover from, making it ideal for daily movement

2. High-Intensity Interval Training (HIIT)

🔹 Examples: Sprint intervals, jump rope, kettlebell swings
🔹 Best for: Boosting metabolism, improving insulin sensitivity, preserving muscle

HIIT involves short bursts of intense effort followed by rest. It’s time-efficient and has been shown to help with fat loss and muscle maintenance. However, doing HIIT too often can increase stress hormones, so it’s best to limit it to 1–3 times per week.

✔ Why it works:
Boosts metabolism for hours after your workout (afterburn effect)
Helps maintain muscle while burning fat
Increases cardiovascular fitness in less time

3. Strength Training with Cardio Elements

🔹 Examples: Circuit training, rowing, stair climbing
🔹 Best for: Building muscle, boosting metabolism, protecting bones

Strength training with short cardio bursts (e.g., squats followed by jump rope) helps burn fat while maintaining muscle. Since menopause increases the risk of osteoporosis, adding resistance exercises is crucial for bone health.

✔ Why it works:
✅ Prevents muscle loss, which keeps metabolism high
✅ Strengthens bones, reducing the risk of osteoporosis
✅ Still provides a cardio effect without overtaxing the body

4. Low-Impact Cardio for Joint-Friendly Workouts

🔹 Examples: Swimming, rowing, cycling, Pilates
🔹 Best for: Women with joint pain or arthritis

If high-impact movements cause discomfort, low-impact cardio can provide the same benefits without stressing your joints. Swimming, rowing, and cycling are excellent options for maintaining cardiovascular fitness while protecting the knees and hips.

✔ Why it works:
Reduces impact on joints while improving endurance
Helps relieve stiffness and supports mobility
Great for recovery days or active rest

What’s the Best Approach?

To get the best results, aim for a balanced mix of cardio types:

3–5 days of LISS (walking, swimming, cycling)
1–3 days of HIIT (short & effective, not excessive)
2–3 days of strength training (essential for metabolism & bone health)
Include low-impact options if you have joint pain

This mix keeps your heart healthy, supports fat loss, protects muscle, and prevents overtraining.

The Ideal Cardio Frequency & Duration

🔹 For General Health:
150–300 minutes of moderate-intensity cardio per week (e.g., brisk walking, cycling, swimming)
OR 75–150 minutes of high-intensity cardio per week (e.g., HIIT, running, rowing)
At least 2 days of strength training per week

🔹 For Fat Loss & Metabolism Support:
3–5 days of moderate-intensity cardio (30–45 minutes each session)
1–3 days of HIIT (15–30 minutes each session)
2–3 days of strength training to preserve muscle

🔹 For Energy & Symptom Relief:
Daily movement, even if just 20–30 minutes of walking
Mix in gentle workouts like yoga or Pilates to reduce stress 

The Biggest Mistake: Overdoing Cardio

Many women assume that more cardio = more weight loss. But too much, especially high-intensity cardio, can:

Increase cortisol levels, leading to stubborn belly fat.
Cause muscle loss, which slows metabolism.
Lead to exhaustion, making workouts feel harder over time.

The Fix: Instead of excessive cardio, focus on a mix of steady-state cardio, strength training, and proper recovery.

How to Listen to Your Body

Menopause affects energy levels and recovery, so pay attention to how you feel.

If you feel energised after a workout, you're likely in the right range.
If you're feeling exhausted, irritable, or not seeing results, you may need to scale back.

Myth #1: “Too Much Cardio Causes Weight Gain”

The Truth: Excessive cardio can lead to weight gain if it increases cortisol levels, leading to fat storage, especially around the belly. However, the problem isn’t cardio itself, it’s the lack of balance.

The Fix: Instead of endless, high-intensity workouts, focus on a mix of moderate cardio, strength training, and recovery.

Myth #2: “Cardio Burns Muscle and Slows Metabolism”

The Truth: Long-duration, high-intensity cardio without strength training can lead to muscle loss, which lowers metabolism. However, when combined with strength training and proper nutrition, cardio supports metabolism and fat loss without muscle breakdown.

The Fix: Prioritise strength training at least 2–3 times per week and fuel your body with enough protein to maintain muscle mass.

Myth #3: “HIIT is the Best Type of Cardio for Menopause”

The Truth: HIIT is effective but not always the best option for every woman. While it can help with fat loss and fitness, doing too much HIIT can spike cortisol, leading to fatigue and weight retention.

The Fix: Keep HIIT to 1–3 sessions per week and balance it with lower-intensity cardio and strength training.

Myth #4: “Walking Isn’t ‘Real’ Exercise”

The Truth: Walking is one of the best forms of exercise during menopause. It lowers cortisol, supports heart health, and helps maintain a healthy weight without stressing the body.

The Fix: Aim for at least 30 minutes of brisk walking most days of the week, it’s a powerful tool for managing menopause symptoms.

Myth #5: “You Have to Work Out for an Hour to See Results”

The Truth: Quality matters more than duration. Short, effective workouts (even 20–30 minutes) can be just as beneficial as longer sessions, especially if you include strength training and higher-intensity intervals.

The Fix: Focus on consistency over length, even short sessions can be effective if done correctly.

1. Prioritise Low-Impact Options to Protect Joints

As oestrogen declines, joint pain and stiffness can become more common. High-impact activities like running or jumping may feel harder on your knees, hips, and ankles.

The Fix:
Swap high-impact exercises for walking, cycling, swimming, or elliptical workouts.
If you love running, try intervals or treadmill incline walking for a lower-impact alternative.

2. Don’t Overdo HIIT, Use It Wisely

While HIIT can be effective, doing it too often can increase cortisol levels, leading to fatigue, poor sleep, and stubborn belly fat.

The Fix:
Stick to 1–3 HIIT sessions per week (15–30 minutes each).
Balance it with steady-state cardio (walking, swimming, cycling).
If you feel exhausted after HIIT, swap it for lower-intensity movement.

3. Walk Daily—It’s Underrated but Powerful

Walking is one of the best fat-burning, stress-reducing, and metabolism-supporting exercises you can do during menopause.

The Fix:
Aim for 30+ minutes of brisk walking most days.
Walking outdoors? Bonus points for fresh air and vitamin D!
Short on time? Break it into 10-minute sessions throughout the day.

4. Strength Training Is Non-Negotiable

Cardio alone won’t prevent muscle loss and bone weakening—you need strength training to maintain muscle mass and metabolism.

The Fix:
Strength train 2–3 times per week (even bodyweight exercises help).
Focus on full-body, compound movements (squats, lunges, push-ups).
Don’t worry about getting bulky—muscle helps you stay lean!

5. Listen to Your Body & Adjust As Needed

Hormonal changes affect energy levels, recovery, and how your body responds to exercise. What worked for you at 30 may not work the same way at 50.

The Fix:
If you feel energised after workouts, you’re on the right track.
If you feel exhausted, irritable, or are struggling with recovery, scale back.
Prioritise recovery—sleep, hydration, and stretching matter just as much as exercise.

6. Manage Stress to Keep Cortisol in Check

Menopause already raises cortisol levels, and too much intense cardio can make things worse. Stress from overtraining can lead to fat retention, poor sleep, and mood swings.

The Fix:
Incorporate restorative workouts like yoga, Pilates, or nature walks.
Focus on deep breathing and proper post-workout recovery.
If cardio feels draining instead of energising, adjust intensity or duration.

7. Time Your Workouts for Maximum Energy

Menopause can disrupt sleep and energy levels, making workout timing important.

The Fix:
If you struggle with morning fatigue, schedule workouts later in the day.
If exercise disrupts your sleep, avoid intense workouts too close to bedtime.
Experiment to find the time of day when you feel strongest.

Cardio is great for heart health, fat loss, and energy, but strength training is just as important, if not more, during menopause. Without it, you risk muscle loss, a slower metabolism, and weaker bones.

So, how do you fit both into your routine without overdoing it? Here’s how to create a balanced workout plan that works for your body.

Why Strength Training is Essential in Menopause

• Prevents Muscle Loss: Oestrogen decline makes it harder to maintain muscle. Strength training helps you preserve and even build muscle, keeping metabolism high.
• Boosts Bone Density: Weight-bearing exercises help prevent osteoporosis by strengthening bones.
• Enhances Fat Loss: More muscle = higher calorie burn at rest, making it easier to maintain a healthy weight.
• Improves Joint Health: Strength training protects joints by building support around them, reducing pain and stiffness.

How Many Days a Week Should You Do Cardio & Strength?

For the best results, aim for a mix of both.

Ideal Weekly Workout Plan

3–5 days of cardio (mix of walking, cycling, swimming, or HIIT)
2–3 days of strength training (focus on full-body workouts)
1–2 active recovery/rest days (yoga, Pilates, light stretching, or an easy walk)

How to Combine Strength & Cardio Without Overtraining

Option 1: Alternate Days (Best for Recovery)
Monday: Strength Training
Tuesday: Cardio (Walking, Swimming, or Cycling)
Wednesday: Strength Training
Thursday: Low-Impact Cardio (or Rest)
Friday: Strength Training
Saturday: Cardio (or HIIT)
Sunday: Active Recovery (Yoga or Walk)

Why it works: You allow muscles to recover between strength workouts while staying active with low-impact cardio.

Option 2: Combine Strength & Cardio in the Same Workout (Best for Busy Schedules)
Strength + Low-Impact Cardio (e.g., 30 minutes strength + 15–20 minutes walking)
Circuit Training (e.g., Squats → Rowing → Lunges → Cycling)
Strength + Short HIIT (e.g., 30 minutes weights + 10-minute HIIT)

Why it works: You get the benefits of both in one session without spending hours at the gym.

Best Strength Exercises for Menopause

Squats & Lunges: Strengthen legs, core, and improve balance
Deadlifts: Great for posture, back, and bone density
Push-Ups & Shoulder Presses: Build upper body strength
Rows & Pull-Downs: Strengthen the back (essential for posture)
Core Work: Planks and stability exercises protect the spine

Tip: Use weights that feel challenging but allow good form. Aim for 8–12 reps per set.