We speak to a lot of women in their 40s and 50s who are looking to drop a dress size or two but struggle to see any movement on the scale since approaching menopause. They’ve tried all the plans and programmes that worked in their 20s and 30s, but stepping on the scales at the end of the week shows zero movement. Which leaves them questioning what the right exercise for their menopause belly is.
This can be REALLY frustrating and leave you feeling trapped, dreading beach holidays and avoiding summer clothes and wondering if weight gain is just a part of ageing that you have to accept.
But there’s good news. There’s a surprisingly simple way to escape this cycle.
The key is focusing on the right type of exercise for your menopause belly, which helps lose weight, reshape your body composition, and support your overall health.
At Trinity Transformation, we specialise in helping women over 40 lose weight, regain confidence, and feel their best. With a 97% success rate in the first 12 weeks and over 7,000 women transformed, our programme is designed to fit around your lifestyle, without extreme dieting or endless cardio.
Our unique approach focuses on low-impact strength training, sustainable nutrition, and mindset coaching to help you achieve long-term results. Plus, 96% of our clients would recommend us to a friend.
In this article we’ll discuss why certain exercises are actually detrimental to weight loss in menopause and the best exercise you can do to lose your menopause belly.
Why You Need To Change Your Exercise Routine Over 40
Many women are told to “just do the exercise you enjoy.” While this might have worked in your 20s and 30s, it often fails once hormonal changes kick in.
From around age 40, significant physiological changes occur:
- Increased cortisol sensitivity – Women’s sensitivity to the stress hormone cortisol increases threefold compared to men, making weight loss harder.
- Leptin and insulin resistance – This leads to increased cravings, making it harder to feel full, and encourages belly fat storage.
- Changes in estrogen and progesterone – Contributes to joint pain, mobility issues, and a slower metabolism.
- Loss of muscle mass and bone density – Leads to a less toned body, weaker bones, and increased risk of osteoporosis.
The Worst Exercises for Menopause Belly
1. Long-Distance Cardio (e.g., Running, Cycling)
If you’ve been doing loads of cardio and still can’t shift the belly fat, you’re not alone. We hear this all the time. Cardio can be useful, but on its own, it’s often not enough (and sometimes makes things harder). The main reasons for this are:
Increases Cortisol
Cardio workouts, especially long-distance or intense ones, put stress on the body. This raises cortisol levels, which makes your body store fat—especially around the middle. When cortisol stays high, it can block fat loss no matter how much effort you’re putting in.
Reduces Muscle Mass
Cardio burns calories, but it doesn’t build muscle. And after 40, you naturally start losing muscle unless you actively work to maintain it. Less muscle means a slower metabolism, less tone, and a softer look overall.
Hard On The Joints
Running, jumping, and high-repetition cardio can be tough on your knees, hips, and lower back. This often leads to pain or injury, especially if your body’s already feeling stiff or inflamed.
Increase Hunger and Cravings
After a long cardio session, your body demands fuel. This often leads to overeating or intense cravings, making it harder to stay in a calorie deficit, even when you’re trying your best.
2. High-Intensity Interval Training (HIIT) & Gym Classes
Similar to cardio, HIIT and gym classes have long been known for their fat burning benefits. However, with the hormonal changes that take effect in your 40’s onwards, this may not work as effectively as you would like. Mainly due to:
Spikes Cortisol To Extremes
HIIT is intense. It sends your body into “fight or flight” mode, which can be useful short term. However long term, it keeps stress hormones sky high. And again, high cortisol = stubborn belly fat that just won’t budge.
Easily Leads To Burnout
Most women in this stage of life are already juggling work, family, and sleep struggles. Add intense workouts on top, and you’re left feeling drained. This leads to skipped sessions, inconsistent results, and eventually giving up.
High Impact = High Risk
Exercises like box jumps, burpees, and fast-paced circuits may feel “hardcore,” but they’re tough on your joints. Many women over 40 have niggles in the knees, hips, or shoulders—HIIT can turn those into full-blown injuries.
Not Sustainable Long-Term
HIIT relies on peak performance and long recovery time. It’s not realistic to keep that up consistently as your energy fluctuates, especially with hormonal shifts and a busy lifestyle.
“My weight had gradually crept up to nearly 80kg, I felt I was relatively fit- an active member of 2 gyms doing regular classes like body attack, body pump, HITT step, balance, yoga/ Pilates going at 6.45am and often after work too. In just over a year with Trinity, weight wise I have lost 13kg, and size wise. I enjoy my LIST workouts, it’s part of my routine.
– Helen Huntington, Trinity Client
The Most Effective Exercise for Menopause Belly Fat
Low-Impact Strength Training (LIST)
Low-impact strength training is the most effective form of exercise for menopause belly fat. Having coached over 7,000 women, we’ve seen it work time and time again. This method involves slow, controlled strength training movements with moderate to heavy weights.
Benefits of Low-Impact Strength Training
Keeps Cortisol Low
The slow, controlled nature of LIST means your body stays calm and in fat-burning mode. No stress spikes, no hormonal chaos.
Builds Muscle
Muscle is your secret weapon after 40. It raises your resting metabolism, tones your body, and makes every daily activity easier.
Protects Your Joints
LIST is kind to your body. No jumping. No harsh movements. You’ll use slow, controlled movements to strengthen your muscles. Perfect if you’ve got achy knees or stiff hips.
Improves Overall Health
From stronger bones to better balance and posture—LIST gives you the strength to stay active, independent, and injury-free as you age.
Balances Blood Sugar And Reduces Cravings
Strength training helps your body respond better to insulin. This means fewer blood sugar crashes, fewer cravings, and more energy all day.
At Trinity, we understand how difficult it can be to get started with an exercise plan that actually works for your body, especially if you’ve never done it before. That’s why we’ve created a free 7-day programme that gives you the tools and knowledge to perform effective exercises tailored specifically for women over 40.
How to Get Started with Strength Training
If you’re new to weight training, start with 3 sessions per week, 40-45 minutes per session. Focus on exercises that target the core and major muscle groups:
1. Squats
- Works the legs, core, and glutes, helping to build lower body strength and balance.
- Improves mobility and flexibility, reducing stiffness often experienced in menopause.
- Burns calories efficiently, helping with overall fat loss.
2. Deadlifts
- Strengthens the back, legs, and core, improving posture and reducing back pain.
- Increases muscle mass, which boosts metabolism and burns more calories at rest.
- Enhances balance and coordination, which can decline with age.
3. Push-Ups or Bench Presses
- Builds upper body strength, preventing the loss of muscle in the arms and chest.
- Improves posture, helping to counteract the effects of sitting for long periods.
- Engages core muscles, supporting a flatter stomach over time.
4. Planks
- Strengthens core muscles, reducing back pain and improving stability.
- Engages multiple muscle groups, making it one of the most efficient core exercises.
- Can be modified to suit all fitness levels, from beginners to advanced.
Exercise For Menopause Belly: Final Thoughts
If you’ve been doing the “right” things—eating well, exercising hard—and still not seeing results… It’s probably not you. It’s your plan. Your body has changed.
It’s time your exercise routine changed with it.
Instead, shift to low-impact strength training, support your body with healthy fats and nutrition, and stay consistent.
How Trinity Can Help You
If you’ve been feeling stuck, frustrated, and unsure what will actually work to shift menopause belly fat, you’re not alone.
Our coaching is built specifically for women navigating the hormonal challenges of midlife. No guesswork. No generic plans. Just proven systems that deliver real, sustainable results.
Here’s what our personalised coaching includes:
- A custom exercise plan built around LIST (Low Impact Strength Training)
- A tailored nutrition plan that supports fat loss and hormone health
- 1-1 coaching and support from an expert coach who understands women over 40
- Weekly check-ins for accountability and motivation
- A supportive online community of like-minded women
- Clear, simple steps to lose weight without dieting or cardio overload
You don’t have to figure this out alone.
With the right plan, support, and a bit of belief, you can finally feel like yourself again—confident, strong, and happy in your own skin.
Frequently Asked Questions
What Burns Menopausal Belly Fat?
Strength training, balanced nutrition, and hormone-friendly habits are key. LIST workouts paired with a tailored food plan are most effective.
What Is The Best Exercise For Belly Fat Over 50?
Low Impact Strength Training (LIST) is ideal—it boosts metabolism, preserves muscle, and helps target stubborn midsection fat without harsh cardio.
Is Cardio Or Weights Better For Menopause?
Weights (strength training) are far better for menopause. Cardio can raise stress hormones, while strength training lowers them and burns more fat long-term.
At What Stage Of Menopause Do You Gain The Most Weight?
Weight gain often peaks during perimenopause, the years leading up to menopause. This is due to shifting hormones, stress, and changes in metabolism.
