The best strength and Pilates exercises for the menopause

The last thing you might feel like doing is training while experiencing menopausal symptoms, but the right exercises can help. Here, Janette Carey provides the strength training advice, while Helen O’Leary has the Pilates exercises…

What is the menopause?

Menopause is a natural biological process and is not considered a medical condition. However, it can have a huge affect on our quality of life. It usually happens between the ages of 45-55 but it can happen earlier.

Perimenopause is when you have symptoms of menopause but your periods have not stopped. Menopause is when you have not had a period for 12 consecutive months. At this point, the ovaries have significantly reduced their hormone production. Postmenopause is the stage after menopause.

There are so many symptoms associated with peri-post menopause but these are just some you might experience:

• Hot flashes and night sweats
• Mood swings and anxiety
• Weight gain
• Sleep disturbances
• Achy joints and muscle pain
• Energy levels reducing
• Memory problems
• Digestive issues
• Heart palpitations

It’s important to remember that every woman’s experience is unique to them and you might not experience all symptoms or, in fact, any.

Common myths about training during peri-post menopause

Every woman’s experience can be quite different and it’s important to listen to your body and find what works for you. However, let’s distinguish between fact and fiction here:

• Strength training will make you bulk – FICTION. Strength training leads to increased muscle tone and overall strength.
• Cardio is the best exercise during menopause – FICTION. Both cardio and strength training are important during the peri-post menopause stages. Both will help with muscle mass, bone density and overall strength.
• Exercise will worsen your menopause symptoms. FICTION. Regular exercise can help alleviate many symptoms of menopause but also help with sleep, mood, energy levels and overall wellbeing.

Is it harder to gain muscle during the menopause?

It may be slightly more challenging to gain muscle during peri-post menopause due to hormonal changes, but with the correct strength programme and also a good nutrition plan it is still possible.

How can strength training help with menopause?

We lose 8-12% of our muscle mass per decade from age 30 upwards and up to 50% of us will fracture a bone in our hip, spine or wrist post-aged 50! Targeted exercise training is the key to improving skeletal and fall-related risk factors.

Exercise continues to have a positive long-term affect on our health, especially during menopause. Before starting a strength and conditioning programme, it’s always advised to speak to a qualified coach.

Which strength exercises are best to do during the menopause? And which ones will best protect the joints?

Loading muscles through strength training is one of the most effective ways to improve bone health, mobility, boost metabolism and help with overall muscle mass.

Some effective forms of resistance are:

• Weights
• Bands
• Own bodyweight
• Cords
• Kettlebells

Considerations

Make sure the programme is well rounded and works for you. Sessions don’t need to be long to be effective. Some of the best strength exercises are:

Squats, Dead lifts, Lunges, Chest Press, Rows, Planks, Step-Ups and a Glute Bridge

Remember to take advice from a qualified coach and build up slowly. To protect joints during menopause we want to minimise the stress on the joints, so activities such as swimming, cycling, walking, yoga, Pilates (see more below), cross training, and a progressive strength training plan will all help.

Four Pilates exercises for menopause

Below are four simple Pilates exercises which you can do at home, in your own time and space, to help you manage your menopause symptoms. They’re all safe, provided you’re pain-free and mobile. Anyone can do these movements and they’re a great way of getting started with exercises at home.

Take your time with all of these and remember to breathe into your stomach. You want to allow it to expand and drop without forcing anything. This will help you connect to your abdominals, help get your core and pelvic floor working through full range of movement and get the blood moving around the area to help

1. Pelvic tilts

Pelvic tilts are great at any time, even if you have bloating. If you’re already bloated they will help you connect with your lower and deeper abdominals in a gentle way, allow blood flow to the area and encouraging movement around your lower back.

This can help to alleviate some of the discomfort you may have when bloated. You can also modify this exercise so you’re not fully laid straight but can prop yourself up a little to take off some of the stretch.

How to do pelvic tilts

• Lie on your back with bent knees and the soles of your feet on the floor. In this position, the natural curve of your lumbar spine will lift the lower back slightly off the floor.
• Exhale and gently rock your hips toward your head. As you do this, you’ll feel your lower back pressing gently into the floor.
• Stay here for a few breaths.
• Inhale and return to your natural position.
• Repeat 5-10 times.

Getting the simple activation and movement around your pelvis will enable you to connect with your pelvic floor and deeper abdominal muscles. Learning how to do this well is key as it is the basis for a lot of your movements! It will also help with symptoms such as incontinence.

Although this lying down is not the only place you want to be doing your pelvic floor exercises, it is a great place to start!

If you’re struggling to feel your deeper abs and pelvic floor, put your pelvis on some pillows so gravity can help you.

To progress this movement, try it in sitting and standing with your knees slightly bent. This will mean that you work against gravity. Just remember that you need to let go as much as connect!

2. Quadruped

Quadruped is great for switching your muscles on and helping you to feel more stable. Taking it slowly and using your breath will again help you connect your core without bracing.

As it’s non-impact it’s gentle on your body but encourages weight bearing, particularly in your arms which helps with bone density. It’s a gentle exercise which will make you feel more connected.

How to do quadruped

• Come to all fours. Your hands roughly under shoulders and your knees directly under your hips.
• Do a few cat cows to find your middle ground.
• Press into one arm and the opposite leg and allow the other leg to slide out behind you and the arm to slide over head.
• When your limbs are fully straight, reach them further away to start to lift them off the floor, staying in your spine neutral.
• Look at your supporting leg and make sure that it is vertical as you do this.
• Slowly lower your toe and hand back toward the floor, before sliding it back underneath you.
• Switch side to side, trying to stay as stable as possible and keeping the scruff of your neck lifted.

Weight bearing on your arms is key. Keeping up your tricep strength has been proven to reduce the likelihood of wrist fractures if you fall. This movement not only does that but also works on your core muscles.

Try doing it really, really slowly and adding a hold as you reach the arms and legs away. This will challenge you more in your stability muscles!

3. Knee hovers

Knee hovers are a great challenge as you want to try and breathe into your stomach when you do them. By doing this you can ensure you are not gripping or bracing with your abdominals and instead are using them appropriately.

This will encourage blood flow around the area and aid digestion.

How to do knee hovers

• Press into the floor with both arms to keep your upper back lifted.
• Tuck the toes under and breathe.
• Keep the scruff of your neck lifted against gravity and your arms strong.
• As you exhale, press into the hands and feet to lift the knees up to a hover off the floor.
• Keep the knees 1-3 inches off the floor and hold. Keep breathing!
• Hold for 3-10 breaths…this makes sure that your core is working well!
• Slowly bring the knees back down onto the mat.

Top tips

Make sure you lower your knees really slowly to the floor to challenge your lower abs. Progress by rocking slowly rock back and forth or side to side.

4. Scooter

How to do scooter

• Place your hands on your hips and sit them backwards like you are sitting on a high bar stool.
• Have a slight bend in your knees and transfer the weight to one leg.
• Make sure you are leaning forwards so that your lower back doesn’t pinch!
• Slide the other leg in and out, making sure it goes all the way to straight.
• Keep standing into the heel of your static leg so that you feel your glutes working more.
• Repeat several times before changing to the other side.

Adding in standing weight-bearing is great but this also works on your balance as well as getting your glutes and legs firing. Try going sideways with the moving leg as well as backwards to add an extra challenge.

How Pilates and menopause work together

The machines may look terrifying, but they really do feel lovely to work on. If you’re a bit nervous, try some one-on-ones to help build your confidence. You can also call the studio and ask to speak with someone before booking. They should be able to explain the classes and help you make a decision about what is best for you.

During your class or one-on-one session, your instructor should also be able to explain the movements and the equipment. Remember, knowledge is power so the more you know the more you can help yourself! Ask lots of questions as this will help you understand.

It’s always nerve wracking starting something new so why not find a recommendation from a friend or even try a few different places. This practice is as much about you clicking with the instructor you see as it is about moving.

You need to enjoy it in order for you to continue so make sure you feel good at the end and speak up if something doesn’t feel great!

What are the best exercises for menopause? 

Exercise is used by many women to help manage menopause symptoms. While there is only moderate research on this, there are significant amounts on how good it is at maintaining your weight, improving your mood, protecting your heart and lungs, reducing stress, improving your sleep and reducing joint pain.

So where do you start?

For those wanting to know the best exercises to do while going through menopause, or just want advice about where to start, my advice is to mix your training up and remember to ask for help.

Variety in your training is key to getting the maximum health benefits from your activity. By constantly mixing it up, it will also help you control any weight gain and leave you feeling more body confident. However, if in doubt, always speak to someone who can direct you where to start.

Pelvic health physios should be your first port of call. They’re specifically trained in all things to do with the pelvis and surrounding area and are there to help you through menopause. The goal is to get you moving, not stop you, so don’t be afraid to seek help from a professional!

If you’re new to exercise or are noticing that you feel like you need to change the type of exercise you are doing, try starting here.

Additionally, make sure that you add weights (see above) and impact work into your training. Bones love this added load and this variety in training will keep you strong and mobile. It will also be more interesting as you aren’t doing the same thing all the time!

Weights do not have to be heavy, and impact does not have to be running! Walking around and using light weights will help you as well. Try investing in a personal trainer if you’ve never been to the gym before.

If you are having any symptoms, it’s also worth speaking to a pelvic health physio who can advise you on the best exercise for you. Remember, getting hold of any problems early is key to progressing and making sure you do not have to stop anything.

Finally, remember your stability work! Pilates is a great way of making sure all the deep muscles are working well. It is also brilliant at ensuring your pelvic floor is working through full range so staying strong and bouncy. The springs in Pilates equipment will also challenge you and help you stay strong and balanced.

Remember, it’s important to eat a healthy, balanced diet and exercise regularly – maintaining a healthy weight and staying fit and strong by doing things like walking, running or Pilates can improve some menopausal symptoms.

Top image credit: Getty Images