Raise your hand if you’ve ever been to an Orangetheory class and felt like you were being shamed by a heart rate monitor. Or a Burn Boot Camp class that left you feeling like you needed to take a nap afterward.
If you’ve been hitting the high-intensity workouts hard — and still not seeing the results you want, maybe it’s time to just chill for a bit.
When you’re in midlife, sometimes the regular fitness “rules” just don’t apply to you.
But the stubborn weight gain and changes in energy levels aren’t something you have to live with, either. I know it’s easy to feel stuck or like your body is working against you.
But what if the secret to thriving in this stage of life isn’t about working harder, but working smarter?
In this article, you will learn:
If you’ve ever felt overwhelmed by traditional fitness advice, keep reading. You are my people and you’re in the right place. You’ll discover an approach to exercise that supports your body, your hormones, and your well-being — one that leaves you feeling empowered, not drained.
If this kind of philosophy seems like it’s right up your alley, I’d love to have you join us for my FREE 21-day Strength and Resilience Challenge! During this three-week event, we’ll tackle some mindset work, get in some workouts, and start building a foundation for strong metabolic health. Tap here to save your spot!
For decades, the fitness industry has pushed the idea that results come from pushing harder, sweating more, and enduring grueling workouts. But for women in menopause, this “no pain, no gain” mentality often backfires.
Hormonal changes during menopause — like declining estrogen levels and increased cortisol production, change the way your body responds to stress, including exercise. While intense workouts can feel satisfying, they also place significant stress on the body. For many women, this stress leads to elevated cortisol levels, which can trigger fat storage around the midsection, disrupt sleep, and even leave you feeling more fatigued than energized.
Instead of promoting fat loss, excessive high-intensity exercise can amplify the very challenges you’re trying to address: stubborn belly fat, low energy, and difficulty recovering after workouts. This isn’t a failure on your part — it’s simply your body adapting to its new hormonal landscape.
The key is to shift your mindset. Exercise during menopause should focus on healing your body, not punishing it. By choosing workouts that are moderate, restorative, and hormone-supportive, you can improve your health without overburdening your system. Strength training, walking, yoga, and other low-impact activities can provide the benefits you need without overwhelming your body’s stress response or pushing you into injuries.
It’s time to let go of the myth that harder is better. Instead, focus on movement that builds you up — not breaks you down.
When it comes to exercise during menopause, consistency truly is key. While high-intensity workouts may seem appealing for quick results, they can often lead to burnout, injury, or even weight gain due to hormonal imbalances.
In contrast, consistent, moderate movement can transform your body and well-being in a sustainable way.
Unlike extreme fitness regimens that push the body to its limits, moderate-intensity activities like walking, strength training, or swimming, work with your body rather than against it. These types of exercises support hormone balance, enhance metabolism, and promote overall health without necessarily spiking cortisol levels.
Consistency over intensity offers another key benefit: it's manageable and sustainable. The goal isn't to push yourself through grueling workouts every day, but rather to engage in movement that feels good and is something you can do regularly. When exercise becomes a habit rather than an ordeal, it leads to cumulative benefits that can transform your body over time.
Moderate exercise also has a profound impact on metabolic health. As you age, muscle mass tends to decline, which can slow down metabolism and lead to increased fat storage, especially around the abdomen. Strength training and functional exercises help build and maintain lean muscle mass, boost metabolism, and support bone density — an essential consideration for women who are at greater risk for osteoporosis.
In addition, regular, moderate exercise improves cardiovascular health, enhances joint function, and increases energy levels. It lights your brain up. It boosts your mood. It’s the single most powerful tool we have for improving all-around health.
By focusing on consistency, you create a foundation of health and resilience that supports your body through the changes of menopause and beyond.
What’s more, when you focus on consistency, you foster a positive relationship with exercise. It shifts the focus from “burning calories” to nourishing your body. This helps you feel strong, capable, and in control of your health. When you replace the “all or nothing” approach with sustainable habits, exercise becomes an empowering part of your day-to-day life, not a chore.
By embracing consistent, moderate movement, you’re not only setting yourself up for physical benefits…you’re also nurturing a mindset of self-care and resilience. It’s about respecting where your body is right now and working with it, rather than fighting against it.
This is the type of approach that leads to long-term success and overall wellness.
Exercise isn’t just about physical health — it’s also a powerful tool for emotional and mental well-being. Gentle, strength-building movement can help you feel more grounded, confident, and resilient, even during times of significant change.
One of the biggest mental benefits of mindful exercise is its ability to reduce stress. Hormonal fluctuations during menopause can amplify feelings of anxiety or overwhelm, and high-intensity workouts may add fuel to the fire by increasing cortisol levels.
On the other hand, gentle forms of exercise, like walking, can calm the nervous system and promote relaxation. These movements signal your body to shift out of "fight or flight" mode and into "rest and restore," allowing your stress levels to naturally decrease.
Strength training for menopause, in particular, offers unique mental and emotional benefits. Lifting weights not only builds physical strength but also enhances your sense of capability and self-reliance.
Strength training done appropriately is not exhausting and it's not boot camp style or cross fit. It's slow, methodical lifts to build muscle and strength.
Each time you lift a heavier weight or perform an exercise you didn’t think you could do, you’re reminded of your inner resilience. This mental boost is especially valuable during menopause, a time when you feel disconnected from your body due to hormonal shifts or changes in appearance.
Gentle, consistent movement also improves mood and energy levels by releasing endorphins, the body’s natural “feel-good” chemicals. A short walk or a 20-minute session of strength training leaves you feeling energized, optimistic, and ready to take on the challenges ahead.
Moreover, exercise can foster a deeper sense of self-compassion. Menopause often brings a critical inner voice that focuses on perceived flaws or changes in appearance. By shifting the focus of exercise away from “fixing” your body and toward nurturing it, you can rebuild a healthier, more positive relationship with yourself. Each movement becomes an act of kindness rather than criticism — a way to care for the body that has carried you through every stage of life.
If you’ve ever felt like traditional fitness routines don’t work for your body anymore, you’re going to LOVE the 21-Day Strength & Resilience Challenge.
This is a program I designed specifically for women in menopause who want to feel stronger, healthier, and more in control of their bodies.
This challenge isn’t about punishing workouts, rigid diets, or quick fixes. It’s about creating a sustainable, empowering approach to movement that fits your life and supports your hormonal and emotional health.
Over the course of 21 days, you’ll learn how to prioritize consistency, build strength, and embrace exercise as a tool for self-care and resilience. We’ll also work on your metabolic health and touch on hormones, too. It’s going to be a well-rounded experience that I know you’re going to benefit from!
The best part? It’s completely free to join. This challenge is your opportunity to reset your mindset around fitness and experience firsthand how small, intentional changes can lead to big results—not just physically, but mentally and emotionally too.
This isn’t about perfection or impossible goals. It’s about showing up for yourself, taking small steps forward, and building a foundation of strength and resilience that will carry you through midlife and beyond.
Go here to save your spot. They are filling quickly, so hurry!
Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine.
The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.
This blog/podcast may contain affiliate links, meaning Dr. Moore may earn a small commission if purchases are made through these links, at no additional cost to the consumer. Links to Dr. Moore’s courses and supplements are provided for informational purposes only and are not a substitute for personalized medical advice.
Statements about supplements and products have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent disease. Individual results may vary.
Use of this content does not establish a doctor-patient relationship with Dr. Tyna Moore. Readers and listeners are advised to consult a licensed healthcare professional for personalized medical guidance.
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