Life happens. Whether it's been a few weeks, months, or even years since you last exercised, returning to movement can feel daunting. Perhaps menopause symptoms sidelined your routine, or maybe work, family, or health challenges took priority. Whatever the reason, there's no judgment here, only a gentle path forward.
It's never too late to start. Studies confirm that postmenopausal women can achieve meaningful improvements in strength, balance, and overall wellbeing through consistent exercise, regardless of where they're starting from (Stephens et al., 2025). Your body is remarkably adaptable, and even after a break, you can rebuild strength and find joy in movement again.
The first step is accepting where you are right now, without comparing yourself to your past fitness level or anyone else's journey. Postmenopausal women experience accelerated changes in muscle mass and bone density (Bondarev et al., 2018), which means your starting point might feel different than before, and that's completely normal.
Begin with what feels manageable:
Exercise doesn't have to mean running on a treadmill or lifting heavy weights. The best exercise is the one you'll actually do consistently. Consider what appeals to you:
Yoga, Pilates, aqua aerobics, or dance classes offer social connection and structured guidance. Many women find the community aspect helps them stay motivated.
At-home videos, resistance bands, or bodyweight exercises give you flexibility and privacy. Apps can provide structure without the pressure of keeping up with others.
Walking in nature, cycling, or swimming at the beach connects movement with mental wellbeing. Getting natural light and fresh air while exercising can enhance both physical and mental health benefits.
The principle of progressive overload, gradually increasing exercise intensity over time, is essential for building strength safely (Schoenfeld et al., 2020). However, rushing the process leads to burnout or injury.
Follow these guidelines:
Research shows it takes an average of 66 days for a new behaviour to become automatic (Lally et al., 2010). The key is consistency, not perfection. Missing a day doesn't ruin your progress, what matters is getting back to it.
Habit-building strategies:
The number on the scale tells an incomplete story. Focus instead on how movement makes you feel and what your body can do. Research confirms that improvements in energy, sleep quality, mood, and physical function are meaningful markers of progress (Moreau et al., 2023).
Notice and celebrate:
Ultimately, exercise should enhance your life, not feel like punishment. When you find movement that brings joy, whether that's dancing, gardening, swimming, or walking with friends, you're more likely to sustain it long-term. The benefits of staying active during menopause extend to every aspect of wellbeing, and you deserve to experience them all.
Remember: every expert was once a beginner. Every person who exercises regularly had a first day back. This is yours.
Looking for more support with your menopause symptoms? Book a gap-free bulk-billed doctor consult with the Australian Menopause Centre (powered by Emsee) to discover our holistic treatment pathways. We're here to support you through every aspect of your menopause journey.
Hulteen RM, Marlatt KL, Allerton TD, Lovre D. (2023). Physical activity and perceived symptoms in middle-aged women with and without menopausal hormone therapy. Maturitas, 116, 80–87.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Moreau, K. L., Hildreth, K. L., Meditz, A. L., Deane, K. D., & Kohrt, W. M. (2023). Detrimental changes in health during menopause: The role of physical activity. Sports Medicine and Health Science, 5(3), 176–188.
Schoenfeld, B. J., Grgic, J., & Krieger, J. (2020). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142.
Stephens, F., Allen, J., Holm, L., Breen, L., & Cartwright, J. (2025). Low-impact resistance training improves physical function across the menopause transition. Medicine & Science in Sports & Exercise.