Targeted Exercise to support Strength, Energy, Bone & Metabolic Health
Menopause is a significant life transition, not just hormonally, by physically, metabolically, and musculoskeletal-ly. At The Active Studio, our Exercise Physiologists specialise in prescribing exercise that supports women through perimenopause, menopause, and post-menopause, helping to manage symptoms and reduce long-term health risks.
Exercise during menopause isn't about "doing more" it's about doing the right type of exercise, at the right intensity, at the right time.
Who is this service for?
Our menopause-focused exercise physiology service supports women who are:
✔ Peri-menopausal, menopausal, or post-menopausal
✔ Experiencing fatique, weight changes, or reduced fitness
✔ Concerned about bone loss, muscle loss, or cardiovascular risk
✔ Struggling with joint pain, stiffness, or injury recovery
✔ Returning to exercise after time away
✔ Wanting evidence-based guidance rather than generic fitness advice
How Menopause affects the body
Hormonal changes, particularly reductions in oestrogen, influence multiple systems, including:
- Bone health (accelerated bone loss)
- Muscle mass and strength (sarcopenia)
- Metabolic health (insulin resistance, fat redistribution)
- Cardiovascular risk
- Connective tissue and recovery capacity
- Energy levels and fatigue
Without targeted intervention, these changes can significantly impact long-term health and independence.
How exercise during menopause helps
Evidence-based exercise can:
- Preserve and build muscle mass and strength
- Maintain or improve bone density
- Improved vasomotor symptoms (Yes, those hot flushes!)
- Improve insulin sensitivity and metabolic health
- Reduce cardiovascular disease risk
- Improve joint health and movement confidence
- Support mood, sleep, and energy levels
- …..and so much more
Importantly, moderate-to-high intensity resistance training is a key driver of positive adaptation during and after menopause.
What Menopause Exercise Physiology looks like
All clients begin with a comprehensive EP assessment, including:
- Health and symptom history
- Strength, mobility, balance, and fitness assessment
- Discussion around lifestyle, stress, sleep, and recovery
Your personalised program may include:
- Progressive resistance training (strength and power focus)
- Aerobic training for cardiovascular and metabolic health
- Impact or weight-bearing exercise for bone health (where appropriate)
- Mobility and recovery strategies tailored to hormonal changes
Programs are adapted across:
- 1:1 EP sessions
- Semi-private clinical EP sessions
- Selected strength-based group classes
Common concerns we address
"I feel flat, tired, or weaker than I used to."
"Exercise doesn't work the same way anymore."
"I'm worried about bone loss or weight gain."
These experiences are common and modifiable with the right exercise prescription.
Related resources:
- These can be found on our blog
safe strength training for osteoporosis prevention
Our Latest EP News
Told to Stop Lifting Heavy Because of Your Pelvic Floor? Here’s Why That’s Backwards
Taking a Break From Exercise? Here’s What Actually Happens to Your Body
Think Stroke Recovery Stops After a Few Months? Here’s What the Evidence Actually Shows
Can You Exercise While Breastfeeding? What New Mums Need to Know
Heart Health and Stroke: How Exercise Can Reduce Your Risk
How Exercise Can Help Manage POTS
Told PCOS Was ‘Just Your Ovaries’? The New Name Says Otherwise
