Menopause Motivation: How to Stay Consistent with Workouts

Menopause can make sticking to a workout routine feel tough, but it’s not impossible. Hormonal changes, fatigue, and joint pain are common barriers, but the right strategies can help you stay consistent and improve your health. Here’s a quick guide to managing fitness during menopause:

Listen to Your Body: Adjust your workouts to match your energy levels and physical needs. Some days may call for a gentle stretch, while others suit strength training or a brisk walk.
Focus on Strength Training: Building muscle helps combat bone density loss and supports joint health. Start with bodyweight exercises or resistance bands.
Incorporate Low-Impact Cardio: Walking, swimming, or cycling are great for heart health and easy on the joints.
Improve Flexibility: Yoga, Pilates, or simple stretches can help reduce stiffness and improve mobility.
Stay Flexible with Time: Short workouts (10–15 minutes) are effective, especially on low-energy days.
Plan for UK Weather: Have indoor and outdoor options to stay consistent, rain or shine.

How Menopause Affects Your Exercise Routine

Menopause brings changes that can reshape how you approach fitness. These shifts, both hormonal and physical, influence energy levels, joint health, and overall ability to maintain a consistent workout routine. Instead of resisting these changes, it’s essential to understand them and adapt your exercise habits accordingly.

Hormonal Changes and Energy Levels

The hormonal fluctuations of menopause can leave you feeling drained and unmotivated. Declining levels of oestrogen and progesterone change how your body regulates energy, often leading to persistent fatigue that can make even the simplest workouts feel daunting.

On top of that, hormonal changes disrupt sleep patterns and reduce sleep quality, leaving you feeling even more exhausted during the day. Low oestrogen levels also affect serotonin production, which plays a key role in mood and energy regulation. This can leave you not just physically tired but emotionally flat as well.

The numbers tell the story. A study of 300 women revealed that 46.5% of perimenopausal women and 85.3% of post-menopausal women reported symptoms of physical and mental exhaustion. Even more striking, physical activity levels can drop by as much as 40% during perimenopause.

This decline in activity has a ripple effect. With less physical movement, your body burns fewer calories, further depleting your energy reserves. Fatigue doesn’t just sap your physical strength – it also clouds your mental clarity, making it harder to focus, remember, or make decisions. When day-to-day tasks feel overwhelming, sticking to a workout routine can seem nearly impossible.

Beyond energy levels, hormonal changes also contribute to joint discomfort and a decline in bone health, adding another layer of complexity to your fitness journey.

Physical Changes: Joint Stiffness and Bone Health

Menopause also brings noticeable changes to your joints and bones. Fluctuating oestrogen levels can increase inflammation, leading to joint pain and stiffness, a symptom experienced by more than half of menopausal women. For 21% of women, it’s one of the most challenging symptoms to manage .

Bone health becomes an even bigger concern. During menopause and the years that follow, women can lose up to 20% of their bone density, significantly increasing the risk of osteoporosis. To put this into perspective, 1 in 10 women over 60 worldwide are affected by osteoporosis.

Muscle mass also declines with age, and this process speeds up after 50. Adults lose between 3% and 8% of muscle mass per decade from ages 30 to 50, but this accelerates to 5% to 10% per decade after 50. With less muscle to support your joints, pain and the risk of injury increase, making even beneficial exercises like strength training feel more challenging.

Reduced bone density and muscle mass amplify the risk of fractures and joint discomfort, while inflammation exacerbates stiffness. High-impact workouts that used to energise you may now cause discomfort, and exercises that once felt effortless might seem surprisingly difficult.

Adjusting your fitness routine to suit these changes is key. The Australian Menopause Centre offers this advice:

“Understanding the connection between your changing hormones and joint health can help you develop effective strategies to maintain an active lifestyle throughout menopause and beyond.”

Rather than seeing these changes as setbacks, view them as an opportunity to rethink and personalise your approach to fitness. By respecting your body’s current needs while finding ways to challenge it, you can maintain an active and fulfilling lifestyle.

Creating a Workout Routine That Works

Building a workout routine that complements the changes brought on by menopause requires a flexible and thoughtful approach. Instead of sticking rigidly to a plan, adjust your exercises to match your energy levels and physical needs. The goal is to create routines that work with your body, not against it. As physical therapist Heidi Austin puts it:

“Think of physical activity and exercise as a form of therapy for your menopause symptoms.”

When you treat exercise as a tool for managing symptoms like fatigue, joint stiffness, and mood changes, staying consistent becomes much more achievable. Let’s dive into practical ways to adapt your workouts, keeping in mind energy fluctuations and the ever-changing UK weather.

Short Workouts for Busy or Low-Energy Days

Workouts don’t need to be long to be effective. Short bursts of activity can be just as impactful, especially when your energy levels are unpredictable. Studies suggest that even brief sessions can improve sleep and reduce fatigue – two common menopause-related hurdles. That means a quick 15-minute strength session or a 10-minute walk can still help you move towards your health goals.

Brands like Vikki Davis Fitness offer short, targeted workouts designed for busy schedules or days when energy is low. These bite-sized sessions focus on core strength, flexibility, and gentle movement, ensuring you stay active without feeling overwhelmed. A tiered approach to your weekly routine could look like this:

On high-energy days, go for a 45-minute Pilates session.
On moderate days, try a 20-minute HIIT workout.
On low-energy days, stick to a 10-minute mobility routine.

This flexible strategy ensures you’re moving every day, no matter how you feel.

Timing Your Workouts with Your Energy

During menopause, energy levels tend to follow new, less predictable patterns. Hormonal fluctuations create peaks and dips, so it’s important to schedule your workouts during times when you feel most energised. For some, mid-morning might be ideal after shaking off early grogginess, while others may find early evening a better fit as a way to transition from work to relaxation.

Spend a few weeks tuning into your body’s signals to identify when you feel most alert and motivated. The idea isn’t to push through exhaustion but to align your workouts with your natural rhythms. When you exercise at your energy peaks, sticking to your routine becomes much easier.

Treat your workouts like appointments – add them to your calendar. If you usually exercise in the morning but wake up feeling unusually drained, don’t hesitate to reschedule for later in the day. This approach allows you to adapt while still maintaining consistency.

Indoor and Outdoor Options for UK Weather

The unpredictable UK weather can make outdoor exercise challenging, but that doesn’t mean your fitness routine has to take a back seat. Having a plan for both indoor and outdoor activities ensures you stay consistent, rain or shine. As menopause expert Michael Fireman advises:

“If the cold or rain outside is leaving you less likely to stick to your workout routine, it’s time to rethink your strategy! Try using indoor training to complement outdoor training; the options are plentiful. Get skipping!”

Indoor workouts offer consistency all year round. Platforms like Vikki Davis Fitness provide over 250 on-demand videos that you can access no matter the weather. Whether it’s a rainy day in Manchester or a snowy morning in Edinburgh, you can stick to your routine from the comfort of your living room.

For those who enjoy the outdoors, walking is a fantastic option. It’s gentle on joints, builds bone strength, and can be adapted to suit different weather conditions. A brisk 20-minute walk through your local area offers cardiovascular benefits while helping to ease menopause-related stiffness.

Here are some weather-specific workout ideas:

Sunny days: Take advantage of the sunshine with outdoor walks, garden workouts, or even wild swimming. Activities like these can boost your mood, metabolism, and sleep quality.
Rainy days: Move your session indoors with HIIT workouts, Pilates routines, or even dancing in your living room. It’s a fun way to stay active without feeling like you’re “exercising”.
Cold winter months: Focus on warming up properly to avoid injuries. Indoor strength training becomes especially useful during these colder periods.

Best Exercise Types for Menopausal Women

Choosing the right exercises can make a huge difference in managing menopause symptoms. With nearly half of women experiencing joint pain during this phase, tailoring your workout to your body’s needs is essential. The goal is to pick activities that support your body, not strain it. Physical therapist Heidi Austin highlights this:

“Movement and exercise play a crucial role in managing joint pain, muscle aches, and other symptoms and effects of menopause”.

Let’s dive into three types of exercises that address common menopause challenges: strength training for bone health, low-impact cardio for heart health, and flexibility exercises for better mobility.

Strength Training for Stronger Bones

Strength training becomes a must during menopause. As oestrogen levels drop, bone density decreases rapidly. Resistance exercises, however, can slow this process. When muscles exert force against resistance, they stimulate bone growth, improving bone density.

A 2015 study found that moderate to high-load resistance exercises increased bone density by 1.82% in postmenopausal women. Considering that women start losing about 5% of lean muscle per decade from their 30s onwards – and even faster after 65 – strength training is a powerful way to counteract this loss. It also boosts metabolism and improves insulin sensitivity.

Dr May Al-Araji from Mayo Clinic Healthcare in London stresses:

“Weight-resistance exercises are really key for bone health”.

Start small with bodyweight exercises like squats, which strengthen the hips, thighs, and lower back while promoting bone growth. For example, stand with feet hip-width apart, lower as if sitting in a chair, then rise back up.

Resistance bands are another great option – they’re affordable, portable, and perfect for home workouts. Vikki Davis Fitness, for instance, offers over 250 on-demand videos featuring resistance band exercises, making it easy to build strength at home.

As you progress, add light dumbbells for moves like shoulder presses and bicep curls. Aim for 8–12 repetitions with good form, gradually increasing the weight as you grow stronger.

Low-Impact Cardio for Heart Health

While strength training supports your bones, cardio is vital for your heart. Menopause increases the risk of heart disease due to declining oestrogen levels, but high-impact activities can be tough on already stiff joints. Low-impact cardio strikes the perfect balance, protecting your joints while strengthening your heart.

Walking is an excellent option. It’s simple, requires only comfortable shoes, and delivers big benefits. A six-month study found that arthritis sufferers reduced joint pain by 25% and stiffness by 16% through regular walking. Plus, walking 30 minutes daily can lower the risk of hip fractures by 40% in postmenopausal women.

Swimming is another standout choice. Fitness expert Elaine K Howley explains:

“One of swimming’s primary claims to being good for joint health is the fact that water reduces the effects of gravity. This makes it a non-weight-bearing activity. In the water, you’re nearly weightless”.

This makes swimming perfect for days when joint pain flares up, allowing you to stay active without added stress.

Cycling is equally joint-friendly, promoting synovial fluid production to keep joints lubricated. Lauren Shroyer of the American Council on Exercise notes:

“Cycling is a low-impact exercise… This means that cycling limits impact stress on weight-bearing joints, like your hips, knees, and feet. Plus, the movement helps lubricate the joints, which reduces pain and stiffness”.

For variety, try water aerobics or dance. Water aerobics combines cardio and strength training benefits, while dance adds an element of fun. Whether it’s a formal class or dancing to your favourite tunes at home, it’s a great way to improve mobility and circulation.

Flexibility and Mobility Exercises

Flexibility exercises are often overlooked, but they’re critical for easing joint stiffness and improving range of motion. Declining oestrogen levels can affect connective tissue health, as physiotherapist Claire Callaghan explains:

“Estrogen has a positive effect on connective tissue health… As your estrogen declines, your ability to regenerate these tissues may be affected… we often see women presenting with more things like Achilles issues, hip pain, and plantar fasciitis issues in midlife”.

Practices like Pilates and yoga are excellent for improving flexibility, core strength, and mood – all vital for managing menopause symptoms. Studies show that Pilates can relieve pain and enhance joint mobility. An eight-week Pilates programme even reduced symptoms like fatigue and hot flashes in postmenopausal women. Plus, it strengthens the core and pelvic floor, areas that need extra care during menopause.

Vikki Davis Fitness offers specialised Fitness Pilates classes for women over 40. These sessions focus on core strength and mobility, catering to both beginners and experienced participants.

Yoga also combines flexibility with strength and stress relief. Its slow, sustained poses improve balance and flexibility while easing pain and stiffness. The meditative aspect can help manage mood changes linked to menopause.

Tai Chi offers a unique blend of gentle movement and mindfulness. It enhances balance, coordination, and mental calmness. Research even shows that Tai Chi reduces the risk of falls by 26% compared to non-practitioners – a crucial benefit given the increased fracture risk during menopause.

Flexibility work doesn’t require a gym or special equipment. Simple stretches while watching TV can help maintain joint mobility. Movement expert Dr Kelly Starrett suggests:

“Sit on the floor while you watch TV. It’s an easy way to get a ton more movement variety”.

Always start and end workouts with gentle stretches or yoga. This not only prepares your body for exercise but also aids recovery. Staying hydrated is equally important, as it helps keep joints lubricated.

The focus here isn’t on achieving extreme flexibility overnight. Instead, aim for consistent, gradual improvements in your range of motion. Regular practice will yield the best results.

Staying Motivated and Handling Setbacks

Once you’ve established a workout routine tailored to your needs, staying motivated and managing setbacks becomes just as important. During menopause, consistency requires not only physical adjustments but also mental resilience. It’s worth noting that 39% of women become less active during this time, which highlights the importance of addressing motivation head-on. If you find yourself struggling, remember that it’s normal. As fitness expert Selene Yeager says:

“If you care that you’re not feeling motivated, you’re not lazy. You still have plenty of motivation inside you. You just need to try accessing it from another angle.”

Measuring Progress Beyond Weight Loss

Focusing solely on weight during menopause can be misleading. Hormonal shifts, water retention, and muscle gain from strength training can all affect the scale. Instead, look for other signs of progress: are you feeling stronger, moving more easily, or noticing changes in how your clothes fit? For example, maybe you can now carry your shopping bags upstairs without needing to pause or get out of a chair more steadily than before.

Energy levels are another great indicator. Many women report better sleep, waking up refreshed, and having more energy throughout the day. As menopause wellness expert Staness Jonekos puts it:

“Exercise is your fountain of youth. It produces those feel-good hormones and gives you the energy you’re looking for when you’re not feeling good.”

It’s also important to remember that muscle is denser than fat, so you might maintain the same weight while dropping a dress size. In a 2015 study, 82.2% of participants who lost 5% or more of their body weight reported significant improvements in depression symptoms, with these benefits lasting up to two years. Additionally, tracking your waist circumference can provide insight into cardiovascular health improvements.

Finding Support Through Communities

Exercising alone can feel isolating, especially when energy levels fluctuate. Connecting with others who understand what you’re experiencing can make a big difference. Joining local walking groups or fitness classes designed for women over 40 is a great way to stay active and build accountability. Many UK councils offer “Walking for Health” programmes, which cater to all fitness levels and provide a supportive environment.

If you prefer home workouts, online communities can be just as effective. For instance, the members’ area at Vikki Davis Fitness offers over 250 on-demand videos, allowing you to work out at your own pace while connecting with others virtually. Research shows that people who exercise with others tend to stick with it longer than those who go solo.

Fitness doesn’t always have to mean structured workouts. Activities like gardening, dancing, or participating in charity walks can also keep you moving while making exercise feel more like fun than a chore. Having a supportive network can help you stay on track, even on the tough days.

Preparing for Low-Energy Days

Low-energy days are a normal part of menopause, so having a plan can help you stay consistent. A three-tier approach works well: aim for your full routine on high-energy days, a gentle 20-minute walk or some stretching on moderate days, and light movement – like a short walk or yoga – on low-energy days.

Even five minutes of gentle activity can help maintain your routine and improve your overall mood. Prioritising sleep and recovery is equally important. Establish a bedtime routine and choose workout times that align with your natural energy patterns – whether you’re energised in the morning or feel more active in the afternoon.

Spending time outdoors can also boost your energy and mood. Natural sunlight helps regulate sleep cycles, so even a short walk to the shops or a few minutes in the garden can be beneficial. Having simple equipment at home, like resistance bands or light weights, makes it easier to stay active. The on-demand library from Vikki Davis Fitness is another great resource for adapting workouts to your energy levels.

Taking breaks is okay, but extended time off can lead to setbacks like reduced self-confidence (24%), weight gain (43%), and poorer dietary choices (55%). The key is to stay kind to yourself and find ways to keep moving that feel manageable. As Inky Johnson wisely said:

“Commitment is staying true to what you said you were going to do long after the mood you said it in has left.”

This doesn’t mean pushing through exhaustion – it’s about honouring your commitment to staying active in a way that works for you each day.

Conclusion: Your Path to Consistent Fitness

Staying consistent with workouts during menopause isn’t about striving for perfection – it’s about discovering what fits your life and makes you feel good. The strategies shared here highlight that flexibility, rather than rigid rules, is what leads to lasting success.

Your fitness journey during menopause starts by meeting yourself where you are right now. Tracy Minnoch-Nuku, host of Sexy Ageing – the Podcast, underscores this idea, saying it’s vital “to start where you are at”. Whether that means a short 10-minute walk or diving into a strength training session, every action you take builds momentum and lays the groundwork for sustainable habits.

Exercise has been shown to outperform medications in managing menopausal mental health. Strength training, in particular, becomes increasingly important as we naturally lose between 5% and 10% of our muscle mass every decade after age 50. But facts alone won’t keep you moving – it’s about creating a routine that’s both enjoyable and sustainable, addressing both physical and mental wellbeing.

Listen to your body’s signals. Some days, you’ll feel energised and ready to push yourself. Other days, a gentle stretch or a calming walk in nature might be exactly what you need. Honour those shifts – it’s all part of the process.

As fitness expert Jillian Michaels puts it:

“The most important rule with fitness is consistency. While I can tell you the techniques that are the most effective, it’s irrelevant if the person won’t show up for them regularly.”

Consistency thrives on small, manageable steps. On days when motivation is low, try the 5-minute rule – it’s often enough to get you moving. Treat your workouts like appointments you can’t miss, and celebrate every small win. Whether it’s feeling stronger, noticing more energy, or simply moving through daily tasks with ease, each positive change strengthens your commitment to long-term health.

Your path to fitness during menopause is personal and unique. By blending strength training, activities you enjoy, supportive connections, and a generous dose of self-compassion, you’re not just staying fit – you’re investing in years of independence, vitality, and wellbeing. Through mindful adjustments and consistent effort, your fitness journey remains steady and rewarding throughout menopause.

Consistency creates lasting results. Join the Vikki Davis Fitness Membership for expert-led Pilates, strength training, mobility sessions, and live workouts that help women stay motivated, build healthy habits, and feel stronger throughout perimenopause and menopause.

FAQs

How can I adjust my workout routine to match changing energy levels during menopause?

To keep your workouts in sync with the ups and downs of energy levels during menopause, focus on staying flexible and balanced. On days when you’re feeling a bit drained, go for gentler activities like walking, yoga, or stretching. When your energy is higher, try adding moderate to vigorous exercises like swimming or cycling to give your heart health and mood a lift.

Adding resistance training a couple of times a week is another great way to maintain muscle mass and keep your metabolism steady, especially as hormonal changes come into play. Pay attention to how your body feels and adjust the intensity accordingly – sticking with it consistently matters more than trying to be perfect. Taking small, manageable steps will help you stay active and motivated through this stage of life.

How can I manage joint pain and stiffness while staying active during menopause?

Managing joint pain and stiffness during menopause can feel like an uphill battle, but keeping active plays a huge role in supporting joint health. Gentle activities like walking, swimming, or cycling are easy on the joints while helping you stay mobile. Incorporating stretching routines, such as yoga or Pilates, can also improve flexibility and ease stiffness.

For added relief, consider heat therapy before exercising to loosen up muscles and joints, and use cold therapy afterwards to help reduce inflammation. Staying well-hydrated and enjoying a balanced diet packed with anti-inflammatory foods – think leafy greens and oily fish – can make a difference too. If needed, supportive aids like braces or orthotics can provide extra comfort. For personalised guidance, it’s always smart to consult a healthcare professional.

How can I stay motivated to exercise consistently during menopause, even when my energy levels are low?

Staying motivated to exercise during menopause can feel tough, especially on those days when energy levels are running low. But even small, practical changes can make a noticeable difference. Start by setting personal goals that matter to you – whether it’s boosting your energy, managing stress, or simply staying active to support your overall health. Breaking these goals into smaller, achievable steps can help you stay on track without feeling overwhelmed.

On days when you’re not feeling up to much, opt for gentle activities like a 15-minute walk, light stretching, or even a short yoga session. These can still offer benefits and are easier to fit into your routine. Keeping track of your progress and celebrating small victories along the way can also help keep you motivated. If you enjoy company, finding a workout buddy or joining a group can make exercising more fun and help you stick with it.

The key is consistency, not perfection. Listen to your body, and don’t hesitate to adjust your routine based on how you’re feeling that day.