Navigating weight loss around menopause can be challenging, especially when it comes to choosing the right exercise plan. Many women unknowingly engage in workouts that are not only ineffective but can also exacerbate their struggles with weight loss during this transitional phase. In this blog, we will delve into the three worst exercise plans for menopause weight loss and provide insights into more effective strategies. At TRINITY Transformation, we have helped over 6,500 women around menopause lose 15-25lbs in 12 weeks or less over the past decade. In this blog post, we explain the 3 worst exercises you can do during menopause, and what exercises you should do instead.

Expect to Learn About:

  • Understanding the physiological changes in women over 40
  • The three worst exercise plans for menopause weight loss
  • The best exercise strategies for women around menopause
  • Real-life success stories and testimonials

Understanding the Physiological Changes in Women Over 40

As women approach menopause, significant physiological changes occur that impact weight loss efforts. Falling estrogen levels, which help regulate cortisol (the main stress hormone), increase the body’s sensitivity to stress. This heightened stress response can lead to leptin resistance (increased cravings and difficulty feeling full), insulin resistance (harder to lose weight, especially around the middle), and thyroid deregulation (slower metabolism).

Additionally, changes in female sex hormones such as estrogen and progesterone can cause joint aches, mobility issues, and muscle mass and bone density decreases. These changes make traditional high-intensity and high-impact exercises less effective and potentially harmful.

3 Worst Exercise Plans for Menopause Weight Loss

1. High-Intensity Interval Training (HIIT)

While popular, HIIT can over-stress the body, triggering the “Weight Gain Triangle” of increased cortisol, leptin resistance, and insulin resistance. This high-impact exercise is also tough on the joints, leading to injuries and setbacks.

2. Spinning

Spinning classes and similar high-intensity cardio workouts primarily target the quads and calves, neglecting other essential muscle groups. This imbalance can accelerate sarcopenia (age-related muscle loss), making you flabbier and less toned.

3. Running

Running is another high-impact, high-intensity exercise that can exacerbate joint issues and fail to build core strength. It often leads to muscle loss and can leave you with a “cardio bod” – saggy arms and a lack of muscle definition.

The Best Exercise Strategies for Women Around Menopause

For effective menopause weight loss, we recommend Low-Impact Strength Training (LIST training). This involves slow, controlled movements with body weight or moderate weights, focusing on building muscle and maintaining bone density. Benefits include:

  • Low stress on the body, promoting an optimal state for weight loss
  • Increased muscle mass, which tones the body and boosts metabolism
  • Efficiency, with just three 40-45 minute sessions per week leading to significant results
  • Home-based workouts, saving time and reducing injury risk

Real-Life Success Stories

Sue Adcook (Age 54)

Sue was once a size 12, over 10 stone, and struggling with bloating and lethargy. She tried numerous diets and gym routines without success. Joining our program transformed her life:

“My three biggest wins so far are: improved mindset, learning about macros, and consistent weight loss. I’ve lost just over a stone, dropped to a comfortable size 10, and even size 8 in some clothes. I no longer hide under baggy clothes, and I’ve lost stubborn fat around my lower stomach. I’m fitter, more energetic, and more confident.”

Sue’s journey is just one example of how our tailored approach can lead to remarkable transformations.


Weight loss around menopause is challenging but not impossible. Avoiding high-intensity, high-impact exercises and focusing on low-impact strength training can lead to significant and sustainable results. With the right support and strategies, you can achieve your weight loss goals and reclaim your confidence and vitality. Thank you for joining us, and we look forward to guiding you on your journey to health and wellness.