Best Workouts for Women in Menopause Who Want to Lose Weight and Increase Energy
- Apr 7
- 3 min read
By Mila Apostolovic
What are the two best workouts for women in menopause who want to lose weight and increase energy?
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In my work with women in menopause, I always say this: the best workouts are the ones a woman can do consistently, the ones adapted to where she is in her journey, and the ones where she has support and accountability.
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In menopause, women don’t lose discipline, but motivation often fluctuates, and having someone or a small group that keeps you accountable makes a real difference.
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From my experience, consistency matters more in menopause than it did in our 20s or 30s. Hormonal changes affect metabolism, recovery, sleep, and stress response. Working out sporadically, once in a while or only when motivation is high, is simply not enough to support fat loss or sustained energy at this stage of life. Regular movement stabilizes the nervous system and supports metabolic regulation, which is essential during menopause.
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The second key factor is individualization. Women enter menopause with very different backgrounds. Some have lifted weights for years, while others are new to strength training. When I work with beginners, we focus on proper technique, joint mobility, balance, core strength, and gradually introduce resistance. For experienced women, the goal is safe progression, lifting heavier when appropriate, and continuing to build strength.
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For women in menopause, I recommend workouts that move the joints through their full range of motion, improve balance, strengthen the core and pelvic floor, and train the entire body. This is why strength training with weights and resistance bands is a cornerstone of my work. It is not about extreme workouts or pushing to exhaustion, but about building a strong, capable body that supports daily life.
Strength training is also critical for brain health. Muscle acts as an endocrine organ. During resistance exercise, muscles release signaling molecules that positively affect cognitive function, mood, and metabolic regulation. Research shows that resistance training supports memory, insulin sensitivity, and long-term brain health. During menopause, protecting muscle also means protecting the brain.
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I also recommend low-impact cardio such as walking or interval-style walking, especially for women who are just starting or need something accessible.
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That said, dancing is my go to recommendation.
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Dancing is one of the most underestimated forms of movement for women in menopause. It provides impact for bone density while remaining joint-friendly. It stimulates the brain through coordination, rhythm, and learning new movement patterns. It raises heart rate and circulation without chronically overstimulating stress hormones.
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But beyond physiology, dancing is fun and changes how women feel. When movement feels joyful instead of like another obligation, women are far more likely to stay consistent. Dancing creates social connection, emotional uplift, and confidence, all of which are critical for mental well being during menopause.
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How do these workouts support fat loss and increased energy?
Strength training preserves and builds muscle mass. Muscle is metabolically active tissue. The more muscle a woman maintains, the more efficiently her body manages blood sugar and daily energy. Resistance training improves insulin sensitivity, supports bone health, and strengthens joints, helping women stay active and confident.
Dancing supports energy through improved cardiovascular function, circulation, and mitochondrial activity. Because it engages both body and brain, it enhances mood, cognitive sharpness, and motivation.
In my experience, when women stop punishing their bodies and start working with them through strength, movement and joy, everything changes. They feel stronger, more energized, and more connected to themselves. That is where lasting results come from during menopause.
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