The wrong exercises for menopause can significantly hinder your weight loss efforts during this challenging stage of life. Navigating through menopause can be tough, especially when hormonal and physiological changes lead to stubborn weight gain, particularly around the midsection.
In this blog, we’ll explore how choosing the wrong workouts could be holding you back, and how to adapt your fitness routine to achieve sustainable weight loss during menopause.
The Wrong Exercises for Menopause: Why Intense Cardio Isn’t the Answer
For years, many of us have relied on intense cardio sessions – whether that’s running, cycling, or HIIT classes – as our go-to for weight loss. However, these types of high-intensity workouts might not be the best approach during menopause.
Overdoing cardio can increase cortisol levels, the body’s stress hormone, which is already heightened during menopause. Elevated cortisol makes it harder to lose fat, especially around the belly, and can lead to muscle breakdown.
So, while cardio has its place in maintaining heart health, doing too much of it can become one of the wrong exercises for menopause.
Instead, focusing on strength training and lower-intensity, joint-friendly exercises can help you retain muscle mass, which is crucial for boosting metabolism and promoting fat loss during menopause.
What Exercise To Do For Women Over 40
Rather than pushing your body through strenuous cardio or restrictive regimes, the key is to focus on hormonally balanced exercise. Strength training, in particular, becomes your best ally during menopause. Here’s why:
- Builds Muscle Mass: As estrogen levels drop, women lose muscle mass, which slows down the metabolism. Strength training counteracts this by helping build lean muscle, which burns more calories even at rest.
- Supports Bone Health: Post-menopausal women are at greater risk of osteoporosis. Weight-bearing exercises help strengthen bones and reduce this risk.
- Low Impact, High Reward: Exercises such as Pilates, yoga, and low-impact strength training offer powerful benefits without putting stress on the joints or spiking cortisol levels, helping you tone up without risking injury or burnout.
Why You Need to Prioritise Recovery
An important but often overlooked aspect of fitness during menopause is recovery. Menopausal women experience slower recovery times due to hormonal changes, and the wrong exercises for menopause can leave you feeling exhausted rather than energized.
Incorporating rest days and gentle forms of movement like stretching, walking, or restorative yoga into your routine allows your body to heal, prevents injury, and keeps cortisol levels in check.
Nutrition and Exercise: A Winning Combination
To make your fitness efforts even more effective, pair the right exercises with balanced nutrition. Your body’s needs change during menopause, so it’s important to fuel it with the right nutrients to support fat loss and muscle building.
Protein becomes essential for maintaining muscle mass, while foods rich in healthy fats and fiber help stabilize your blood sugar and keep cravings at bay.
If you’re not sure where to start, download our free guide for menopause-friendly recipes and tips: Download here.
Sue’s Success Story: A Menopause Weight Loss Journey
Sue, a 52-year-old mother of two, struggled with the same frustrations many women face during menopause. She found herself gaining weight despite sticking to her old workout routines.
After working with a menopause fitness coach and incorporating strength training into her routine, she dropped two dress sizes in 12 weeks. By avoiding the wrong exercises for menopause and focusing on a hormonally balanced approach, she was able to transform her body and regain her confidence.
How a Menopause Weight Loss Coach Can Help You
The road to weight loss during menopause doesn’t have to be travelled alone. A menopause fitness coach can provide tailored workouts, nutritional advice, and accountability, helping you avoid the pitfalls of the wrong exercises for menopause.
At Fit Over 40, we understand the unique challenges of weight loss in this phase of life. Our program is designed specifically for women going through menopause, combining expert guidance on nutrition and exercise with the support you need to see real results.
You can learn more about our Fit Over 40 Programme and how we can help you achieve your fitness goals by signing up here: Fit Over 40 Programme.
Get Started Today
Menopause may bring new challenges, but with the right strategies and support, you can lose weight, feel stronger, and regain confidence. Avoid the wrong exercises for menopause and focus on fitness routines that work with your body, not against it. Strength training, proper recovery, and balanced nutrition are the keys to success.
Ready to take the next step? Choose one of the following options to kickstart your journey:
- Download our free guide: Download here
- Sign up for our free training: Join here
- Learn more about our Fit Over 40 Programme: Fit Over 40 Programme
Don’t let menopause stand in the way of your fitness goals. Take action today and discover how the right exercises can help you look and feel your best during this phase of life.