Are There Any Exercises You Should Avoid During Menopause?

Medically reviewed by Cindi Rauert Lanners, PT, DPT · Written by Nicole Hernandez, PT, DPT · June 9, 2026

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Key Takeaways

Exercise is an important part of self-care during menopause, though symptoms like fatigue and pain can make it hard to know where to start.

Exercising is an important part of self-care during menopause, but it can be hard to know where to start. Symptoms of perimenopause can affect what feels comfortable and safe. You may wonder, “What exercises are safe to do, and which ones should I avoid?”

While there are no specific exercises everyone in perimenopause should avoid completely, some may be less helpful if they’re the only type of exercise you do.

This article explains which exercises you might want to do less often during perimenopause and which ones you may want to focus on.

Share your thoughts.

🗳️ Have you changed your exercise routine due to perimenopause or menopause?

Yes, I’ve modified my routine

No, I’ve kept my routine the same

I want to, but I’m not sure what to do

Why Is Exercise Important During Menopause?

During perimenopause, estrogen levels naturally drop. This can affect many parts of the body, including muscles and bones. As a result, women may be more likely to lose muscle mass and develop osteoporosis (weak, thinning bones) over time.

Drops in estrogen can also affect the cardiovascular system, or the heart and blood vessels. Many women are more likely to develop high cholesterol and high blood pressure.

For these reasons, women may benefit from exercises that raise their heart rate while also helping build muscle and bone. In general, weight-bearing exercises — activities that put weight through your feet or hands — are among the most effective.

Exercises To Deprioritize During Menopause

Health experts don’t recommend avoiding any specific type of exercise during perimenopause and menopause, but they may suggest changing your routine.

Because the priority is maintaining muscle and bone, it may help to spend less of your exercise time on non-weight-bearing activities, such as:

Swimming
Biking
Stretching
Meditation-focused yoga

These exercises have benefits. Swimming can improve endurance, and gentle yoga can help support mental health. But if swimming is your only exercise three times a week, you may miss out on movements that are more effective for building muscle and bone.

Symptoms Can Affect Exercise Choice

Some women’s perimenopause symptoms affect how they feel, including pain and fatigue. “I have no energy these days, and now my weight won’t budge,” wrote one ThisIsMenopause member.

Another member shared, “With sweating all the time, I’m not able to exercise like I need to keep my body in shape.”

Others may develop health issues, like heart problems, osteopenia (thinning bones, but not quite osteoporosis), or pelvic floor problems that cause bladder leaks.

The best exercise advice may be different in these cases. You may need to avoid or change some exercises, at least until your symptoms are under control.

Below are some common conditions associated with menopause and typical exercise considerations, but always ask your healthcare team for advice.

Osteoporosis — Stand up straight and avoid too much twisting or bending forward at the spine, especially if you have low bone density in your back. Impact exercises, such as marching, dancing, or gentle jumping, may help build bone if they’re safe for your joints and overall health. Work with a qualified professional to build up slowly and avoid unsafe landings.
High blood pressure — Be cautious with heavy lifting, especially if you hold your breath, as this can further spike your blood pressure.
Bladder leakage — Temporarily decrease heavy lifting and high-impact activities, like jumping and running, to avoid stressing the pelvic floor muscles until they’re strong and coordinated enough to help prevent leaks.

A healthcare provider, like a physical therapist, can help you pick the right exercises and teach you how to do them safely, comfortably, and confidently.

Exercises To Prioritize During Menopause

If you’ve never lifted weights before, perimenopause or menopause is a great time to start. It’s also important to take care of your heart health with aerobic exercise.

Resistance Training

One of the best types of weight-bearing exercise to do during perimenopause — and to continue after menopause — is resistance training. This type of training is important because it helps maintain or build muscle and improves balance and coordination.

Also, when you have more muscle, you tend to burn more calories, which can support weight management.

Resistance training can include:

Lifting weights, like dumbbells
Doing movements against resistance bands
Performing bodyweight exercises, like squats
Using weight machines at the gym

Aerobic Exercises

Aerobic exercise is important for supporting heart, muscle, and bone health and for maintaining a healthy body weight. Weight-bearing aerobic exercises include:

Running
Brisk walking
Jumping rope
Playing sports, like pickleball

Other Types of Exercise

One study suggested that high-intensity interval training (HIIT) could be an effective way for women in midlife to lose body fat. HIIT is a form of exercise that switches between high-intensity and low-intensity periods to vary heart rate.

While weight-bearing exercise may be most valuable, adding in non-weight-bearing activities can still help you meet your health goals.

For example, the study above found that cycling HIIT was more effective for fat loss than running. And if swimming makes you happy or decreases stress, it’s worth incorporating into your wellness routine.

Why Balance Matters

During menopause, your exercise routine doesn’t have to be all-or-nothing. Low-impact exercises, like swimming, biking, and yoga, can still support your health. But for muscle, bone, and heart health, it may help to include resistance training and weight-bearing aerobic exercise most weeks. A physical therapist or trainer can help you build a routine that fits your symptoms, fitness level, and health needs.

Need Exercise Guidance?

Starting an exercise routine, especially at the gym, can be intimidating. Contact a personal trainer for help if you aren’t sure where to start, and ask gym employees how to perform exercises safely on unfamiliar machines.

If your menopause symptoms affect your ability to exercise, or if you have other conditions that may limit your activity, talk to a doctor or physical therapist. They can help you exercise safely.

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