A simple menopause workout plan for strength
You do not need a complicated program to train well through perimenopause and menopause. A plan that repeats a few strong movements, gets a little harder over time, and leaves room for recovery covers most of what matters.
Quick answer
A simple menopause workout plan often includes two to three strength sessions a week, walking or other moderate cardio on several days, and a little mobility and balance work. Across the week, the strength sessions cover a squat, a hinge, a push, a pull, and a carry, with the weight or reps going up gradually. StrongEra builds this kind of progressive plan for women 40 and over, at home or in the gym.
A sample weekly plan
This is a starting template, not a prescription. Move the days around to fit your week, and keep at least one rest day between strength sessions.
| Day | Focus |
|---|---|
| Monday | Strength: squat, push, pull, carry |
| Tuesday | Brisk walk, 20 to 40 minutes |
| Wednesday | Strength: hinge, push, pull, balance |
| Thursday | Mobility or easy walk |
| Friday | Strength: squat, hinge, push, pull |
| Saturday | Longer walk, hike, or an activity you enjoy |
| Sunday | Rest |
For the lifts in each session, two to three sets of 8 to 12 reps is a common range for beginners. Carries are usually done for time or distance, such as 20 to 40 seconds of walking, and balance work for 20 to 30 seconds per side. Choose a weight that feels challenging by the last few reps while your form stays steady. If three sessions is too much to start, two is still a solid plan. Our guide to how many days a week to strength train goes into the tradeoffs.
Not sure which exercises to use? These six essential strength exercises cover the main movement patterns with simple options for home or gym.
How to progress the plan
The part of a plan that makes the biggest difference over months is progression: doing a little more over time. That can mean adding a rep, adding a set, or moving to a slightly heavier weight once the current one feels manageable for all your sets.
Progress does not need to be fast. Small, steady increases are easier to recover from, and recovery can feel different during perimenopause and menopause, especially around poor sleep. On weeks when energy is low, it is reasonable to repeat last week rather than push for more. Our explainer on progressive overload covers the idea in more detail.
Exercises to modify or approach with care
Most women do not need to avoid exercise during menopause, but a few kinds of movement are worth adjusting depending on how your body feels and any conditions you have.
- Jumping and high impact moves. If they cause discomfort in your joints or pelvic floor, low impact versions like step ups or fast walking can stand in. Our low impact strength training guide has swaps.
- Loaded forward bending and forceful twisting. Guidance for people with osteopenia or osteoporosis commonly advises caution with movements like weighted sit ups, toe touches, and twisting under load. See our post on exercises for spine bone density.
- Jumping straight to heavy weights. Building up gradually gives muscles, tendons, and joints time to adapt and keeps form steady.
- Training through sharp pain. Normal muscle effort is fine, but sharp or lingering pain is a reason to stop and check with a professional.
If you have a diagnosed bone, joint, heart, or pelvic floor condition, a doctor or physiotherapist can help tailor the plan to you.
Takeaway
A good menopause workout plan is usually a simple one: two to three strength sessions, plenty of walking, and steady progression you can recover from. Adjust high impact or heavily loaded bending moves if you need to, and focus on showing up week after week.
Please note: StrongEra provides general fitness information only. It is not medical advice. Please consult a qualified healthcare professional before starting a new exercise program.
Frequently asked questions
What is a good workout plan for menopause?
Many plans for menopause and perimenopause are built around two to three strength sessions a week, regular walking or other moderate cardio, and some mobility or balance work. The strength sessions focus on a few big movements, like squats, hinges, pushes, and pulls, that get gradually harder over time.
What exercises should you avoid during menopause?
Most women do not need to avoid exercise during menopause, but some movements may need modifying. Jumping and high impact moves can be swapped for low impact versions if they cause discomfort, and women with low bone density are commonly advised to be careful with loaded forward bending and forceful twisting. A doctor or physiotherapist can help you decide what suits you.
How many days a week should you work out during perimenopause?
Two to three strength sessions a week is a common starting point, with rest days between sessions that work the same muscles. Walking or other easy movement on the other days can fit around that.
Is strength training or cardio better during menopause?
Both have a place. General physical activity guidelines recommend muscle strengthening on at least two days a week alongside aerobic activity, so most plans include some of each rather than choosing one.