When it comes to managing weight gain during menopause, exercises to avoid during menopause are just as important as finding the right ones. Many women in their 40s, 50s, and 60s struggle with their fitness routine as hormonal changes cause their bodies to react differently to exercise. What worked in their 20s and 30s—like running or high-intensity workouts—may now lead to injuries, frustration, and even more stubborn weight gain.
In this blog, we’ll discuss the three worst exercise plans for menopause weight loss and reveal what type of workout really works to help you lose weight, flatten your menopause belly, and feel stronger and more confident.
Understanding the Impact of Menopause on Your Body
Before we dive into the exercises to avoid, it’s important to understand the physiological changes happening in your body during menopause. One of the most significant changes is a drop in estrogen levels, which triggers a cascade of effects:
- Increased cortisol sensitivity: Estrogen helps regulate cortisol, your body’s primary stress hormone. When estrogen drops, cortisol sensitivity increases, which can lead to higher stress levels and more fat storage, especially around your midsection.
- Leptin and insulin resistance: High cortisol levels can disrupt the hormones that control hunger and fat storage, leading to increased cravings and making it harder to lose weight.
- Slower metabolism: As estrogen and progesterone levels drop, so does your metabolic rate. You might find that you have to eat significantly less than before to maintain or lose weight.
- Joint and muscle changes: Menopause can also lead to joint pain, loss of muscle mass, and decreased bone density. This is why exercises that overload your joints can do more harm than good.
So, which exercises should you avoid to manage these changes effectively?
1. High-Intensity Interval Training (HIIT)
HIIT workouts have gained popularity for their fat-burning potential, but for women in menopause, HIIT can be counterproductive. The intense nature of HIIT workouts can spike cortisol levels and cause excessive stress on your body. Given that your body is already more sensitive to stress due to lower estrogen, this can lead to what we call the Weight Gain Triangle: high cortisol, leptin resistance, and insulin resistance.
This combination makes it extremely difficult to lose weight, especially around the belly and is one of the main reasons we consider it to be one of the exercises to avoid during menopause. Plus, the high-impact nature of HIIT—think jumping, sprinting, and burpees—puts extra pressure on your joints, increasing the risk of injury. If you’ve ever wondered, “Is too much exercise bad in menopause?”, the answer is yes, especially when it comes to HIIT.
Why HIIT Doesn’t Work for Menopause:
- Overloads the body with stress.
- Triggers weight gain instead of weight loss.
- Increases the risk of joint injuries.
2. Spinning
If you’ve spent hours on a spin bike, you may have felt the burn in your quads, but spinning isn’t an effective full-body workout for women over 40. Spinning focuses mainly on your quads, leaving the rest of your body underworked. This doesn’t help with overall muscle development or toning. Plus, it’s another high-intensity cardio workout that can drive up cortisol levels, leading to more fat storage around your middle.
Worse still, spinning doesn’t do much to prevent sarcopenia (age-related muscle loss). As you lose muscle mass, you’ll notice your metabolism slows even more, making it harder to lose weight. If you’re looking to avoid that “flabby” feeling and maintain a toned, fit body, spinning isn’t going to cut it.
Why Spinning Doesn’t Work for Menopause:
- Overemphasizes cardio, neglecting muscle toning.
- Accelerates muscle loss.
- Fails to target full-body strength or mobility.
3. Running
Running may seem like a great way to burn calories, but during menopause, it’s one of the worst exercises you can do. As running is both high impact and high intensity, this means it puts tremendous strain on your knees, hips, and back—particularly if you’re carrying extra weight. In fact, running places 4-7 times your body weight through your knees with each step.
Also, running is 100% cardio, and while cardio is great for your heart, it’s not great for maintaining muscle mass. Relying solely on running for weight loss can lead to a “cardio body”—one that’s thin but lacks tone and definition, with saggy arms, a flat bum, and no core strength.
Why Running Doesn’t Work for Menopause:
- Too much stress on the joints.
- Leads to muscle loss, particularly in the glutes and arms.
- Fails to improve core strength, which can lead to back problems.
What Is the Best Exercise for Menopause Weight Gain?
Now that you know which exercises to avoid, you’re probably asking, “What is the best exercise to flatten my menopause belly and tone up?” The answer: Low-Impact Strength Training (LIST).
Why Strength Training is Perfect for Menopause
Strength training—using body weight or moderate weights in slow, controlled movements—is by far the most effective way for women in their 40s, 50s, and 60s to lose weight and tone their bodies. It works for several reasons:
- Keeps cortisol low: Strength training doesn’t over-stress your body, so it helps keep cortisol levels low, allowing you to burn fat effectively.
- Builds muscle: More muscle means a higher metabolism. This helps you burn more calories even at rest, which is essential for losing weight during menopause.
- Tones your entire body: Strength training doesn’t just focus on one part of your body (like spinning does); it helps tone your arms, legs, bum, and stomach, giving you a balanced, strong look.
- Protects your joints: LIST training is low impact, which means it’s gentle on your joints, reducing the risk of injury.
This form of exercise also helps maintain bone density, which is crucial for preventing osteoporosis. Plus, strength training flattens your stomach by building core strength and burning off excess fat around your middle.
Real Success: How Sue Transformed Her Body
Take Sue, for example. At 54, she struggled with weight gain and bloating, despite regularly going to the gym. After switching to a low-impact strength training routine with Trinity Transformation, Sue dropped over a stone and went from a size 12 to a comfortable size 10—and sometimes even an 8.
Sue shared:
“I used to hide under baggy clothes, but now I feel confident in fitted tops. I’ve lost fat around my lower stomach, which I could never shift before. I feel fitter than ever, have more energy, and no longer reach for chocolate or wine when I’m stressed. It’s been life-changing.”
And if Sue can do it, so can you!
How to Make Menopause Better: The Power of Strength Training
If you’re wondering, “Does menopause belly ever go away?”, the answer is yes—but only if you’re doing the right type of exercise. Strength training helps combat all the major issues caused by menopause: muscle loss, joint pain, a slow metabolism, and stubborn belly fat.
With just three 40-45 minute sessions a week, you can:
- Boost your metabolism and burn more fat.
- Flatten your stomach and tone your whole body.
- Feel stronger, healthier, and more energetic.
And the best part? You can do this from the comfort of your own home, without any high-impact moves or complicated equipment.
Ready to Transform Your Body?
If you’re tired of struggling with weight gain, joint pain, or feeling out of shape during menopause, we’re here to help. Our Fit Over 40 program is designed specifically for women like you who want to lose weight, feel toned, and regain their confidence in 12 weeks or less.
Here’s what you can do next:
- Download our free guide on menopause weight loss here.
- Sign up for our free training session here.
- Subscribe to our email newsletter for tips, success stories, and motivation here.
- Learn more about our Fit Over 40 Programme and see how you can transform your body in just 12 weeks here.
The right exercise plan can make all the difference. If you want to flatten your menopause belly, lose weight, and feel confident again, strength training is the way to go. Take the first step towards your transformation today!