Menopause Workout Plan: A Realistic Week for Busy Women
Broken sleep, hot flushes at the school gate, a body that suddenly holds weight differently, and joints that creak getting out of the car. On top of that, you are still running a household. A lot of the women I coach in their 40s and 50s tell me they feel like their old workouts have stopped working. That is exactly why I put together this menopause workout plan: a realistic week built around strength, short bursts of impact, walking and recovery, which you can fit around work and kids.
A quick note on health: menopause and perimenopause affect everyone differently. If you have heavy or irregular bleeding, low bone density, heart or blood pressure problems, joint pain or any other health concern, speak to your GP before starting a new plan. This is general guidance, not medical advice.
What the NHS says about exercise and menopause
The NHS page on things you can do to help menopause and perimenopause symptoms includes exercising regularly to help with mood changes and hot flushes. To protect against weaker bones, it recommends exercises where your feet and legs support your weight, such as walking, running or dancing, and resistance exercises such as using weights. It also lists relaxing activities such as yoga, tai chi and meditation.
So the plan below includes all three: strength, weight-bearing movement and something calming.
Why strength comes first
As oestrogen falls, many women find it harder to hold on to muscle, and bone loss tends to speed up. Strength training works against both. It also helps your joints, your posture and how confident you feel lifting a suitcase or a sleeping child.
If you are in perimenopause and want the deeper background, I have written about perimenopause and strength training. If bone health is your main worry, read my guide to strength training for osteoporosis.
Your weekly menopause workout plan
This plan takes about 2.5-3 hours a week in total, spread across short sessions. It lines up with the NHS adult guideline of 150 minutes of moderate activity plus strength on 2 days.
| Day | Session | Time |
|---|---|---|
| Monday | Strength A | 30-40 min |
| Tuesday | Brisk walk | 30 min |
| Wednesday | Mobility and calm | 15-20 min |
| Thursday | Strength B plus light impact | 30-40 min |
| Friday | Brisk walk | 30 min |
| Saturday | Something fun: dance, class, family bike ride, swim | 30-60 min |
| Sunday | Rest or a gentle walk | - |
Strength A
3 sets of 8-12 reps, resting 60-90 seconds. Choose a weight that feels hard by the last 2 reps but lets you keep good form.
- Goblet squat holding a dumbbell or kettlebell at your chest (easier: squat to a chair)
- Push-up on a worktop, bench or the floor
- One-arm dumbbell row, hand on a chair
- Glute bridge (harder: one leg, or a weight on your hips)
- Farmer’s carry: walk 20-30 metres holding a heavy bag or dumbbell in each hand, tall posture
Strength B plus light impact
- Reverse lunge, holding a chair if needed, 8 each leg
- Romanian deadlift with dumbbells, hinging from the hips with a flat back, 10 reps
- Overhead press with light dumbbells, 10 reps
- Band pull-apart, 15 reps
- Dead bug, 8 each side, slow and controlled
- Impact finisher (if your joints and pelvic floor are happy): 3 rounds of 10 heel drops (rise on toes, drop heels down firmly) and 10 low pogo hops or step-jacks
Mobility and calm
Cat-cow, hip flexor stretch, thoracic rotations, child’s pose and 5 minutes of slow breathing. Brilliant on nights when sleep has been rough.
Adjusting the plan to your symptoms
- Hot flushes: train in layers, keep cold water nearby and pick cooler times of day. A cool, well ventilated room helps.
- Bad sleep: keep the session but drop a set, or swap for a walk. Consistency over weeks matters more than one workout.
- Joint aches: warm up longer and choose lower-impact versions. Pain that is sharp or getting worse needs checking with your GP or physio.
- Pelvic floor leaks: very common and not something to just put up with. Skip jumping for now and speak to your GP, who can refer you to a pelvic health physio.
- Low mood or anxiety: movement can help, but talk to your GP if you are struggling. There are treatments that can make a real difference.
How to progress over 12 weeks
- Weeks 1-4: learn the moves with light weights. 2 sets instead of 3 is fine.
- Weeks 5-8: 3 sets, and add a little weight when you can do 12 good reps.
- Weeks 9-12: slow down the lowering phase, add the impact finisher twice a week if it suits you.
Track it with a simple notebook. Seeing that you lifted more than last month is a big confidence boost. For more ideas, my post on strength training for mums over 40 has extra exercise swaps.
Where a class fits
Many women find the hardest part is not the exercise, it is starting and sticking with it. In my small-group classes you get coaching on form, the weights are ready and waiting, and you train alongside other mums who get it. My SYP Built To Last strength class for 35+ covers most of Strength A and B in one session, scaled to you.
FAQs
What is the best exercise for menopause?
A mix works best: strength training at least twice a week, weight-bearing activity like brisk walking, and something calming like yoga or stretching. The NHS recommends both weight-bearing and resistance exercise for bone health.
How many times a week should I work out during menopause?
Aim for strength on 2 days plus around 150 minutes of moderate activity across the week, in line with NHS guidance. Short sessions count.
Is HIIT good for menopause?
Short bursts can fit in if you enjoy them and feel well, but they are not essential. Strength work and walking give most of the benefit with less strain on sleep and joints.
Can exercise help with menopause belly fat?
Regular strength training and activity, along with diet and sleep, can help with body composition over time. Results vary, so focus on strength and energy rather than one area.
Book your first class
If you want someone to coach you through this stage of life with sensible, effective strength work, come and try a session. SYP Bootcamp runs 45-minute small-group classes in a weatherproof church hall in Archway N19, max 10 people, £15 a class, all fitness levels welcome. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would prefer a 1-1 plan built around your symptoms and schedule, see my 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.
