Hot Flushes and Exercise: How to Train in Comfort

You are halfway through a set of squats and suddenly the heat rises from your chest to your face. Your skin prickles, sweat appears out of nowhere and you want to rip off every layer you are wearing. If you are in perimenopause or menopause, you may know this feeling well. Hot flushes and exercise can feel like a bad mix, and many women start skipping workouts because of it. But staying active is one of the things the NHS recommends during the menopause, and with a few practical tweaks you can train comfortably.

I am a personal trainer, not a doctor. This post shares practical tips I use with women in my classes, alongside NHS guidance. If your hot flushes are severe, affecting your sleep or daily life, or you are unsure whether they are menopause-related, please speak to your GP.

What are hot flushes?

Hot flushes are sudden feelings of heat, usually in the face, neck and chest, sometimes with sweating, a red face and a racing heart. They can last a few seconds or several minutes. Night sweats are the same thing happening while you sleep. The NHS lists them among the most common symptoms of menopause and perimenopause, and they can start before your periods stop.

Other things can cause similar symptoms, including some medicines and thyroid problems, so it is worth getting checked by your GP if they are new to you.

Does exercise help hot flushes?

The NHS page on things you can do to help with menopause symptoms includes being active regularly, alongside wearing light layers, keeping your bedroom cool and cutting back on triggers like spicy food, caffeine, alcohol and smoking. Exercise is also good for your mood, your sleep, your heart and your bones, all of which matter more around this time of life.

What exercise will not do is stop every hot flush. Some women find a hard session sets one off. That does not mean you should stop. It means you should plan for them.

Hot flushes and exercise: 10 practical tips

Before you train

1. Dress in light layers. A vest under a loose T-shirt, rather than a thick hoodie, means you can strip down quickly. Moisture-wicking fabric dries faster than cotton.
2. Bring a cold drink. A bottle of water from the fridge, or one with ice in it, gives you something to sip when a flush hits.
3. Pack a small towel, and if you like, a little handheld fan.
4. Notice your triggers. If a coffee or a spicy lunch before training seems to bring on a flush, try moving it after your session.
5. Pick a cooler time of day if you can. Many women find early mornings more comfortable than late afternoons.

During your workout

6. Stand near a window or fan in a class. Nobody will mind you choosing your spot.
7. Use longer rests when you need them. If a flush comes on, slow down, breathe and sip water. It will pass.
8. Swap very intense intervals for steady strength work on bad days. Strength training with proper rest between sets is often easier to manage than flat-out cardio.
9. Try slow breathing. Breathing in through your nose for a count of 4 and out for a count of 6 helps some women ride out a flush.

After your workout

10. Cool down gradually with a few minutes of walking and stretching, then a cool shower if you can. Take a spare top so you are not sitting in a damp one on the way home.

A flush-friendly strength session

Strength training is particularly valuable around the menopause because it helps protect muscle and bone. This 30-minute session uses steady efforts with built-in rest. Do 3 sets of each, resting 60 to 90 seconds between sets.

1. Goblet squat, 10 reps.
2. Dumbbell Romanian deadlift, 10 reps.
3. Incline push-up, 8 to 10 reps.
4. One-arm row, 10 reps each side.
5. Step-up onto a low step, 8 reps each leg.
6. Side plank, 20 seconds each side.

Finish with 5 minutes of easy stretching. If you want a full weekly structure, my menopause workout plan lays it out, and perimenopause and strength training explains why lifting matters so much at this stage.

Night sweats, sleep and training

If night sweats are wrecking your sleep, you might feel too tired to train. On those days, go lighter: a brisk walk, some mobility, or a shorter strength session. Regular activity may help your sleep over time, but a hard session on no sleep rarely feels good. The NHS suggests keeping your bedroom cool at night. My post on menopause and sleep goes into this in more detail.

When to see your GP

Please speak to your GP if:

• Hot flushes or night sweats are affecting your daily life, work or sleep.
• You have symptoms and you are under 45.
• You are unsure whether your symptoms are menopause-related.
• You feel unwell, dizzy or have chest pain during exercise. Stop and get checked.

There are treatments available, including hormone replacement therapy (HRT) and cognitive behavioural therapy (CBT), and your GP can talk you through what might suit you.

Where a bootcamp class fits

Many women in perimenopause tell me they feel self-conscious about getting red and sweaty in front of others. In a small class of no more than 10 people, held indoors in a church hall, you can choose your spot, take a breather whenever you need and nobody bats an eyelid. My SYP Built To Last functional strength class is designed for adults over 35 and focuses on steady, controlled strength work.

FAQs

Can exercise trigger hot flushes?

For some women, yes, especially hard intervals or training in a warm room. Light layers, a cold drink, a cooler time of day and longer rests can all help.

What is the best exercise for hot flushes?

There is no single best one. Regular activity is recommended by the NHS. Many women find strength training with proper rest, walking and swimming easier to manage than very intense cardio.

Should I stop exercising if I have a hot flush?

Slow down, sip something cold and breathe steadily until it passes, then carry on if you feel fine. Stop and seek help if you feel dizzy, faint or have chest pain.

Do hot flushes mean I am in menopause?

They are a common symptom of perimenopause and menopause, but other things can cause them. See your GP if you are unsure.

Book your first class

If you want to keep training through the menopause with people who get it, come and try a class. SYP Bootcamp runs 45-minute small-group sessions indoors in Archway N19, with a maximum of 10 people and £15 a class, and every exercise has an easier and harder option. Book my £15 class or call or WhatsApp me on 07301 512215. If you would like a plan built around your symptoms and energy, see how personal training for women in Archway works at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.