The Myths, Science, and Real Talk About Exercise During Peri- and Post-Menopause

The Myths, Science, and Real Talk About Exercise During Peri- and Post-Menopause

Lately, our gym has been buzzing with conversations about exercise and menopause. Clients have been asking, "Is high-intensity exercise good for me? Will it spike my cortisol? Should I be doing something different now that I’m in this phase of life?" These are incredible questions—thoughtful, informed, and totally valid. As a Women’s Fitness Specialist through the National Academy of Sports Medicine (NASM) and someone deeply invested in programming that works for all life stages, I’m here to clear up the confusion and give you the facts.

Let’s talk about what’s real, what’s myth, and how we can train smarter (and still have fun).

Menopause and Exercise Physiology: Do the Rules Change?

Here’s the short answer: the fundamental principles of exercise programming—specificity, overload, progression—don’t suddenly stop applying when you’re in peri- or post-menopause. But yes, there are some adjustments to consider based on hormonal changes that can affect bone density, muscle mass, and fat distribution.

For example:

• Bone Density: As estrogen declines, so does bone mineral density. Weight-bearing and resistance exercises remain your best allies here. Think squats, deadlifts, lunges—the kind of work that makes your skeleton high-five you internally.
• Muscle Mass: Sarcopenia (age-related muscle loss) is more pronounced post-menopause. High-intensity, low-volume strength training with progressive overload is a game changer.
• Fat Distribution: The infamous midsection shift. Strength training and metabolic conditioning (think circuits or vertically loaded programs) can help combat this by building muscle and improving insulin sensitivity.

Myokine Modulation and Menopause

Let’s dive into the fascinating world of myokines—those magical proteins released during exercise that act like health messengers. Yes, ladies, they’re still your allies.

• IL-6 (Interleukin-6): Released during strength training, IL-6 helps regulate inflammation and enhances glucose metabolism. High-intensity exercise still promotes this myokine, even during menopause.
• Irisin: This superstar is tied to fat metabolism and insulin sensitivity. Research shows that high-intensity strength training and shorter rest periods encourage its release. In short, lifting heavy and moving fast? Great for irisin.
• Myostatin: The “villain” of muscle growth. Exercise—particularly resistance training—reduces myostatin levels, which is crucial for maintaining lean mass post-menopause.

In other words, high-intensity strength training and metabolic conditioning are just as effective, if not more important, during this stage of life.

The Cortisol Question: Should You Worry?

Ah, cortisol. The “stress hormone” that’s gotten a bad rap. Some of my clients worry that high-intensity exercise will send cortisol levels skyrocketing. Let’s clear this up.

• Acute vs. Chronic Cortisol: Acute spikes in cortisol during exercise are normal and even beneficial. This temporary rise helps mobilize energy and supports recovery. Chronic, elevated cortisol due to poor sleep, excessive stress, or overtraining? That’s the kind you want to avoid.
• Practical Takeaway: Intense exercise in manageable doses (i.e., not doing HIIT six days a week for an hour) is perfectly safe. In fact, it’s going to help you more than hurt you.

Why Consistency and Variety Are Queen

I’ve seen a lot of women benefit from a diverse training program during this phase of life. Here's why:

• Strength Training: Two to three sessions per week to build muscle, enhance metabolism, and protect bones.
• Cardiovascular Exercise: Aerobic and anaerobic intervals are great for heart health, endurance, and calorie burn. Think walking, cycling, or rowing with bursts of higher intensity.
• Mobility and Balance: Yoga, Pilates, or even dedicated mobility drills improve joint health and prevent falls—a big concern as we age.
• Recovery: Don’t skimp on this. Menopause can throw sleep and recovery into chaos, so build rest days and gentle activities like stretching into your week.

Putting It Into Practice

Here’s how we take all this science and apply it:

• Personalized Approach: Not all women experience menopause the same way. Some feel energized and ready to tackle heavy squats; others need more focus on recovery and mobility. We’ll listen to you.
• Strength-First Programming: Resistance training remains the foundation. Start with bilateral movements like squats or presses and progress to unilateral and functional patterns. With this said, we need to use loads that are going to elicit the desired response...so, don't fear heavy weights, they're going to be your best weapon against aging......
• Energy System Engagement: Circuits or vertically loaded sequences allow us to build muscle while also improving cardiovascular fitness. You’ll feel the burn—in a good way.
• Recovery Focus:  Incorporate foam rolling (unless you already have Osteoporosis or Osteopenia; ask me why in person) ), stretching, and mindfulness practices into your routine. Recovery isn’t optional; it’s essential.
• Education and Empowerment: We’ll explain why we’re doing what we’re doing so you feel informed and confident.

Let’s Talk Myths

• Myth: Menopause means the end of effective exercise.
  Truth: This couldn’t be further from reality. You can gain strength, improve health markers, and feel amazing with the right program.
• Myth: Intense exercise is dangerous.
  Truth: When done thoughtfully and progressively, it’s one of the best tools in your health arsenal.
• Myth: You have to choose between cardio and strength training.
  Truth: Why not both? Integrated programming addresses all fitness components.

Want to Dive Deeper? Here’s the Research

I always encourage clients to explore the science on these subjects themselves. Here are some excellent starting points:

1. Exercise-Induced Myokines and Musculoskeletal Aging: A Review - Frontiers in Physiology, 2020
   
   
2. The Role of Irisin in Health and Disease - Frontiers in Aging Neuroscience, 2021
   
   
3. Exercise Modulation of Myostatin - Molecular Biology Reports, 2022
   
   
4. Hormonal Regulation of Muscle and Bone - Endocrine Practice, 2024
   
   
5. Cortisol and Exercise: Acute vs. Chronic Effects - Rupa Health, 2023
   
   

At the end of the day, our goal is to keep you strong, healthy, and happy during every stage of life. Menopause is just one chapter—and with the right approach, it can be a powerful, active, and confident one.

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