Beginner-Friendly Exercises for the 6 Most Common Menopause Symptoms

TL;DR

Menopause can bring symptoms like weight gain, hot flashes, sleep issues, fatigue, stress/anxiety, and urinary incontinence. A beginner-friendly exercise plan can help by combining:

·       Low-impact cardio (walking, cycling, swimming)

·       Strength training (bodyweight, dumbbells, resistance bands)

·       Weight-bearing movement (walking, stairs, dancing) for bone health

·       Mind-body exercise (yoga, Pilates, tai chi) for stress and sleep

·       Pelvic floor–friendly strength (squats, bridges, lunges + Kegels) for leakage support

If you’re starting from scratch, consistency matters more than intensity. Start small and build.

Quick Start Plan (Beginner, Low-Impact)

Goal: 150 minutes/week of moderate movement + 2 strength days (adjust to your current fitness level)

Week 1–2 (simple)

·       3 days/week: 20–30 minutes easy cardio (walk, bike, swim)

·       2 days/week: 15–25 minutes strength (bodyweight + light resistance)

·       Most days: 5–10 minutes mobility/stretching

“Talk Test” intensity check

If you can speak in full sentences while exercising, you’re in the right beginner zone (low-to-moderate intensity).

Why Exercise Helps During Menopause

Regular activity supports:

·       metabolic health and body composition (muscle maintenance)

·       bone density and fall prevention

·       mood regulation and stress resilience

·       sleep quality

·       bladder and pelvic floor support

·       overall energy and quality of life

The Best Exercises for 6 Common Menopause Symptoms

 

1) Weight Gain

Best exercise mix: Cardio + Resistance Training

Why it helps: metabolism naturally slows with age, and muscle mass tends to decrease. Strength training helps preserve muscle; cardio supports calorie burn and cardiovascular health.

Beginner cardio options (low impact)

·       brisk walking

·       cycling

·       rowing

·       swimming or water aerobics

Beginner strength options (2–3x/week)

·       bodyweight squats (or chair squats)

·       wall push-ups

·       glute bridges

·       step-ups (low step)

·       resistance band rows

Starter strength circuit (15–20 min)

·       Squat to chair — 8–12 reps

·       Wall push-up — 8–12 reps

·       Glute bridge — 10–15 reps

·       Band row (or bent-over row with light weights) — 8–12 reps
Repeat 2 rounds.

2) Hot Flashes and Temperature Swings

Best exercise: Cardio (done strategically)

Why it helps: research suggests regular aerobic exercise may reduce hot flash frequency for some people, though responses vary.

Good choices

·       brisk walking

·       cycling

·       rowing

·       swimming (often the most comfortable option)

Hot flash–friendly training tips

·       exercise in cooler hours (morning/evening)

·       wear breathable layers

·       keep water + a small towel nearby

·       choose lower intensity on high-symptom days

3) Reduced Bone Density and Osteoporosis Risk

Best exercise: Weight-Bearing + Strength Training

Why it helps: bones respond to healthy stress. Weight-bearing activity plus resistance training supports bone strength and stability.

Weight-bearing activities

·       walking

·       stair climbing

·       hiking

·       dancing

·       racket sports (if joints tolerate)

Strength training (2x/week minimum)

·       dumbbells

·       resistance bands

·       bodyweight exercises

Note: Swimming and rowing are great for fitness, but they are not weight-bearing.

4) Low Energy and Fatigue

Best exercise: Low-Intensity Cardio (yes, even when tired)

Why it helps: evidence supports exercise as a fatigue reducer—even low-intensity workouts can improve energy.

Try:

·       20 minutes of easy walking 3x/week

·       gentle cycling

·       low-impact dance

·       beginner water aerobics

How to choose intensity
Use the talk test: you should be able to carry on a comfortable conversation exercising.

5) Stress and Anxiety

Best exercise: Yoga, Pilates, Tai Chi, and Mindful Walking

Why it helps: mind-body movement supports nervous system regulation, reduces stress hormones, and can improve sleep quality.

Beginner options

·       10–20 minutes of yoga or Pilates (home or class)

·       tai chi (excellent for balance and calm)

·       mindful walk (no headphones for 10 minutes; focus on breathing)

6) Urinary Incontinence

Best exercise: Pelvic floor + Bodyweight strength

Why it helps: menopause-related pelvic floor changes can contribute to bladder leaks. Kegels can help, and evidence also supports certain bodyweight movements that recruit pelvic floor and core.

Pelvic-floor supportive exercises

·       Kegels (if done correctly)

·       bridges

·       squats (as tolerated)

·       lunges (or split-stance holds)

Simple pelvic floor routine (10 minutes)

·       Glute bridge — 2 sets of 12

·       Chair squat — 2 sets of 8–12

·       Dead bug (modified) — 2 sets of 6–10/side

·       Optional Kegels: 8–10 reps, hold 3 seconds, relax 3 seconds

If you’re unsure about Kegel technique, pelvic floor physical therapy can be a game changer.

Common Challenges (and How to Overcome Them)

Joint pain or stiffness

·       start with walking, swimming, or gentle yoga

·       shorten sessions (10–15 minutes) and build up

·       prioritize strength training with good form (it often improves joint tolerance over time)

Hot flashes during workouts

·       choose cooler environments

·       use lower intensity on high-symptom days

·       consider swimming or indoor walking

Fatigue or low motivation

·       pick an activity you genuinely like

·       use “minimum workouts” (10 minutes counts)

·       partner up for accountability

Incontinence during exercise

·       empty your bladder before workouts

·       consider absorbent protection if needed

·       avoid high-impact jumping until symptoms improve

·       consider pelvic floor PT if leaks are frequent

Weekly Workout Template (Beginner)

Monday: 25 min brisk walk + 5 min stretch
Tuesday: Strength circuit (20 min)
Wednesday: 20 min easy cardio (bike/swim) + 10 min yoga
Thursday: Rest or 15 min gentle walk
Friday: Strength circuit (20 min)
Saturday: 30–45 min weight-bearing movement (walk/hike/dance)
Sunday: Pilates or yoga (20–30 min) + optional easy walk

FAQs

What’s the best exercise for menopause belly weight gain?

A combination of resistance training (to preserve/build muscle) and regular cardio tends to work best.

What exercises help hot flashes?

Many people do well with consistent aerobic exercise (walking, cycling, swimming). Temperature management (cooler times, breathable clothes) also helps.

What type of exercise improves bone density?

Weight-bearing movement (walking/stairs/dancing) plus strength training at least twice weekly.

I’m exhausted—should I still exercise?

Often yes, but keep it low intensity. Even 20 minutes of easy movement a few times per week can reduce fatigue.

What if exercise causes bladder leaks?

Start with lower-impact workouts and add pelvic floor–supportive strength. Consider pelvic floor PT if it’s persistent.

References

1.      Mayo Clinic — “The reality of menopause weight gain”

2.      Witkowski et al. — “Physical Activity and Exercise for Hot Flashes: Trigger or Treatment?” (PMC)

3.      Watson et al. — heavy resistance training and bone outcomes (PubMed)

4.      Wender et al. — systematic review/meta-analysis on chronic exercise and fatigue (PMC)

5.      Puetz et al. — RCT on aerobic exercise and energy/fatigue (PubMed)

6.      ACOG — mood changes during perimenopause

7.      Crawford — AJOG pelvic floor recruitment (Kegels vs specialized movement)