Exercises for Menopause: 4 Essential Strength Movements Backed by Science

If you’re in menopause and want stronger muscles, better metabolism, and protection against bone loss, you don’t need 20 exercises.

You just need the right four types of movement.

Research consistently shows that four foundational movement patterns give women in menopause the biggest return on effort:

• A squat (knee-dominant)

• A hinge (hip-dominant)

• A push

• A pull

If you focused on these four exercises twice per week—consistently—you would see measurable strength, muscle, and body composition changes.

And YES! You can do them at home!

Why Do These Exercises Matter?

Menopause speeds up the loss of muscle mass and the decline in bone density. That means your workouts need to be efficient and effective. These four movement patterns work because they:

✔ Target the areas where women lose muscle fastest (glutes, legs, upper body)

✔ Improve insulin sensitivity and metabolic rate

✔ Strengthen bone in hips and spine

✔ Build functional strength that reduces fall risk

✔ Reduce inflammation

They are also compound movements, meaning they stimulate more muscle at once, which is exactly what your body needs now.

In my YouTube video I demonstrate each exercise below and show two sample workout days to help you begin. Watch here.

Exercise 1: Squat

The squat is non-negotiable.

It strengthens:

• Quads

• Glutes

• Hamstrings

• Core

And it’s one of the best movements for maintaining hip and spinal bone density.

Start here:

• Chair squat (beginner)

• Goblet squat (intermediate)

• Front squat (advanced)

Exercise 2: Hinge

This trains your posterior chain, especially the largest muscle in your body—your glutes. In menopause, the glutes weaken faster than almost any other muscle group. Weak glutes lead to lower back pain, knee pain, and posture issues.

Great options:

• Glute bridge

• Hip thrust

• Romanian deadlift

Exercise 3: Push

Push movements strengthen your chest, shoulders, and triceps. They’re critical for:

• Upper body bone density

• Maintaining muscle mass

• Everyday functional strength

Start with:

• Incline push-ups

• Knee push-ups

• Dumbbell chest press

Exercise 4: Pull

Pulling exercises build your back and improve posture, which becomes increasingly important in menopause. They help counteract:

• Rounded shoulders

• Kyphosis

• Upper back weakness

Good options:

• Band pull-aparts

• Dumbbell rows

• Reverse flys

How To Put These Exercises for Menopause Together

Two strength workouts per week are enough to start, but you can work up to three workouts weekly. You can superset a Squat + Push and a Hinge + Pull. Check out this YouTube video, which goes into detail on how to do this.

Gradually increase your weight or repetitions over time to strengthen your muscles. Consistency is more important than intensity.

Let me know if you have any questions about becoming the strongest version of yourself in your second half of life.