Menopause Fatigue: Gentle Exercise for Low-Energy Days

You slept, technically. But you woke at 3am hot and wide awake, the alarm went at 6.30, and by mid-afternoon you could lie down on the office carpet. Then someone tells you exercise will give you more energy, and it sounds like a joke. I hear this a lot from mums in their 40s and 50s. Menopause fatigue is real, it is not laziness, and the answer is rarely “push harder”. It is about moving in a way that tops your battery up instead of draining it.

This post is a gentle, practical plan for the days when you are running on empty. It is not medical advice. If tiredness is new, severe or comes with other symptoms, please see your GP first, because fatigue has lots of possible causes, and some of them (like anaemia or thyroid problems) need checking properly. The NHS page on tiredness and fatigue explains when to get help.

Why menopause fatigue feels so heavy

The NHS lists tiredness, poor sleep, night sweats, low mood and brain fog among the common symptoms of menopause and perimenopause. Put a few of those together and you get a tiredness that sleep alone does not fix. Add teenagers, ageing parents and a job, and it piles up.

The good news is that the NHS also lists regular exercise among the things you can do to help with symptoms. The trick is choosing the right dose. In my experience coaching women through this stage, the ones who struggle are often doing either nothing at all or punishing high-intensity sessions that leave them flattened for two days.

The “energy ladder”: pick your rung each day

Instead of one fixed workout, I like giving people three levels. Each morning (or whenever you can) ask yourself honestly how you feel, and pick the rung that matches. All three count.

Rung 1: Flat battery day (10 minutes)

• 5 minutes of slow walking, outdoors if possible. Daylight helps.
• 10 slow cat-cow stretches on hands and knees
• 10 sit-to-stands from a chair, taking 3 seconds to sit down
• 5 deep breaths lying on your back with knees bent

That is it. The aim is to remind your body it can move, not to train.

Rung 2: Okay-ish day (20 minutes)

Do 2 or 3 rounds, resting as long as you need between exercises:

• Bodyweight squats or chair squats: 10 reps
• Wall or kitchen-counter push-ups: 8 to 10 reps
• Glute bridges: 12 reps, pausing at the top
• Bent-over row with two water bottles or a bag: 10 reps
• Marching on the spot: 45 seconds

Finish with a 5-minute walk or some gentle stretching.

Rung 3: Good day (30 to 45 minutes)

This is where strength work belongs. Use dumbbells or kettlebells if you have them and go for 3 sets of 8 to 12 reps on goblet squats, Romanian deadlifts, rows, overhead presses and a plank. If you want a full structure, my menopause workout plan lays out a week.

The rule: you may always move down a rung, but only move up if you genuinely feel better 5 minutes in. Starting is often the hardest part, and a lot of women find Rung 1 turns into Rung 2 once the blood is flowing.

Small habits that make exercise easier on tired days

• Move earlier rather than later. Hard evening sessions can make it harder to settle for some people. A morning or lunchtime walk is often kinder to your sleep.
• Keep a cool kit. Light layers, a fan near your home workout space and cold water to hand help if hot flushes kick in mid-session.
• Eat something first. A banana or a slice of toast with peanut butter 30 to 60 minutes before can stop the shaky, empty feeling.
• Protect your strength days. Even if cardio slides, try to keep 2 short strength sessions a week. The NHS recommends strengthening activities on at least 2 days a week for all adults, and muscle and bone matter more as oestrogen falls. I explain why in perimenopause and strength training.
• Write down how you feel after. One line in your phone notes. After a few weeks you will usually see that moving helped more often than it hurt, and that is motivating on the bad mornings.

The NHS also has simple self-help tips to fight fatigue, including regular meals, cutting back on caffeine later in the day and getting regular exercise.

What to avoid when menopause fatigue is bad

Long, all-out HIIT sessions on a day you are already exhausted are usually a poor trade. You may feel wired during it and wiped out afterwards. That does not mean you can never work hard again. It means hard sessions work best on days you have slept reasonably, with easier days around them. Training around your body is smart, not weak.

Where a small-group class fits

For a lot of women, the biggest barrier is not the workout, it is the decision. When you are tired, choosing what to do, how hard to go and whether to bother at all is draining. A class takes that off your plate. You turn up, someone else has planned it, and you just follow along.

In my classes, every exercise has an easier and a harder option, so on a flat day you can take the lighter version and nobody blinks. The groups are small (10 people at most), so I can see how you are moving and adjust things for you. If energy is your main issue, the SYP Recharge energy and focus class is designed to leave you feeling more awake, not more wrecked. You might also like my thoughts on doing bootcamp during perimenopause.

FAQs

Does exercise help with menopause fatigue?

For many women, regular moderate activity helps with sleep, mood and energy, and the NHS lists exercise among the things that can help menopause symptoms. It works best when the intensity matches how you feel that day. If tiredness is severe or does not improve, speak to your GP.

Is it better to rest or exercise when I am exhausted?

If you are ill, rest. If you are simply tired, a gentle 10-minute walk or some easy mobility usually leaves people feeling better rather than worse. Listen to your body and stop if you feel dizzy, unwell or in pain.

What is the best time of day to exercise during menopause?

Whatever time you can stick to. That said, many women find morning or lunchtime sessions are easier on sleep than late, intense evening workouts.

Can I start strength training if I have never lifted weights?

Yes. Start with bodyweight or light weights, focus on good form, and build up slowly. If you have a health condition, joint problems or have been told you have low bone density, check with your GP or a physio before you start.

Book your first class

If you want to move more without having to plan it all yourself, come and try a session. SYP Bootcamp runs 45-minute small-group classes in a warm church hall in Archway N19, with a maximum of 10 people and every level welcome, for £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215 if you want to chat first. If you would rather have a plan built completely around your energy and symptoms, I also offer 1-1 personal training for women in Archway.

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.