As women transition through perimenopause, menopause, and postmenopause, hormonal changes impact muscle mass, metabolism, and bone health, making adjustments to exercise and macronutrient intake essential.
As you transition through perimenopause, menopause, and postmenopause, hormonal shifts can significantly impact muscle mass, metabolism, bone health, and fat distribution. Adjusting your exercise routine and macronutrient intake can help you maintain strength, energy, and overall well-being during this phase of life.
Macronutrient Needs for Menopause & Beyond
Ensuring your body has adequate energy and nutrients is crucial to prevent low energy availability (LEA), which can lead to fatigue, muscle loss, and metabolic dysfunction. Here are baseline macronutrient guidelines to support your health and performance:
• Protein: 1.7 – 2.4g per kilogram of body weight.
• Carbohydrate and fat intake will be specific to your level of activity and metabolism.
Why Protein Matters More Than Ever
Protein is essential during menopause to support:
• Muscle retention & growth – Prevents muscle loss due to declining estrogen.
• Bone health – Helps maintain bone density.
• Metabolism – More muscle means a higher resting metabolic rate.
• Satiety & blood sugar balance – Reduces cravings and supports steady energy.
Ideally, get your protein from whole foods rather than relying on supplements or even protein powders. Protein powders can be a helpful supplement if you’re struggling to meet your protein needs. However, not all protein powders are created equal some contain additives, fillers, or low-quality ingredients. Be sure to consult with your team to find a clean, high-quality option. Whole foods naturally provide fiber, vitamins, and minerals that support digestion, gut health, and overall well-being. Additionally, whole foods offer a profile of synergistic nutrients which enhance nutrient absorption and bioavailability. Real food always comes in the right package—without unnecessary additives.
Some high-protein food options include:
• Animal sources – Eggs, chicken, turkey, beef, fish, Greek yogurt, cottage cheese.
• Plant-based sources – Lentils, beans, tofu, tempeh, quinoa, peas, nuts, and seeds.
However, it’s important to note that nuts, seeds, and even most beans are not as effective as primary protein sources during menopause. A good rule of thumb is to divide the calories per serving by 10. if the food contains at least that many grams of protein, it qualifies as a good protein source. For example, if a food has 200 calories per serving, it should provide at least 20g of protein to be considered a strong source. Most nuts do not meet this standard, as their protein content is relatively low compared to their calorie density. While nuts and seeds are great for healthy fats, fiber, and micronutrients, they shouldn’t be relied upon as a primary protein source for muscle maintenance and metabolism support in menopause.
Creatine: A Must-Have for Women in Menopause
Creatine isn’t just for athletes it’s essential for menopausal women because it helps:
• Support mood & cognition – Offsets brain fog and mental fatigue.
• Reduce oxidative stress – Protects against inflammation-related aging.
• Prevent bone loss – Assists in bone formation and density.
Aim for 3-5g of creatine monohydrate daily to capitalize on these benefits. For a trusted, high-quality option, you can purchase Creatine Monohydrate by Designs for Health here.
Protecting Bone Health: The Role of Impact Training
One of the most critical changes in menopause is the rapid loss of bone density due to decreasing estrogen levels. Women can lose up to one-third of their bone mass within the first 5-7 years of menopause if no preventative action is taken.
Jump Training: A Non-Negotiable for Bone Density
Impact-based exercises are essential for stimulating bone growth and preventing osteoporosis. Jump training (plyometrics) should be included 3x per week for 10 minutes to encourage bone remodeling and strength.
• Focus on explosive jumps rather than soft landings. The impact on the skeleton is what stimulates bone growth.
Rebounding: A Low-Impact Alternative for Bone Health
If high-impact jumping isn’t an option, mini-trampoline (rebounding) exercises offer a joint-friendly alternative. The gentle but repetitive impact enhances blood circulation, oxygen delivery, and bone density while also improving lower limb strength and balance.
Try these rebounding exercises:
- Bounce: Gently bounce with feet on the trampoline to stimulate lymphatic flow and circulation.
- Jogging in Place: Lift your knees slightly while bouncing to engage your core and lower body.
- Jump & Hold: Perform small controlled jumps, landing softly with a slight pause to increase bone-loading effects.
Best Exercise Strategies for Fat Release & Strength in Menopause
High-Intensity & Sprint Training: The Key to Belly Fat Release
• Sprints & HIIT (High-Intensity Interval Training) are the best ways to reduce visceral fat (belly fat). These exercises improve insulin sensitivity, increase metabolism, and maintain muscle mass.
Try this:
• Sprint for 30 seconds, rest for 60-90 seconds, and repeat for 5-8 rounds.
• If you can’t sprint, walk fast or jog at your highest effort for short bursts this can be done on a stationary bike or a rower if you are unable to
Resistance Training: A Must for Muscle & Metabolism
Strength training is critical for preserving lean muscle mass and preventing metabolic slowdowns.
• Train at least 3-4x per week
• Use moderate to heavy weights (challenge yourself!)
• Focus on compound movements (squats, deadlifts, presses)
Pool Training as a Low-Impact Alternative if you are unable to sprint
If high-impact movements are not recommended in your current condition, pool workouts can still provide cardiovascular and muscular benefits. However it does not provide benefits for increasing bone strength:
• Aqua jogging – Run across the pool as fast as possible for 30 seconds.
• Flutter kicks – Hold onto the pool’s edge and kick hard for 30 seconds.
LISS Cardio for Postmenopausal Recovery & Longevity
Low-Intensity Steady State (LISS) cardio is a gentle yet effective form of aerobic exercise that involves maintaining a moderate intensity level for an extended period. Research suggests that LISS can be particularly beneficial for postmenopausal women, as it:
• Supports cardiovascular health: Helps maintain heart health and circulation.
• Aids in recovery: Reduces stress on the nervous system, promoting better muscle recovery.
• Enhances fat metabolism: Encourages the body to use fat as fuel, supporting a healthy metabolism.
• Supports hormonal balance: Gentle movement helps manage cortisol levels and reduces stress.
Incorporating LISS activities like walking, cycling, swimming, or hiking for 30-45 minutes a few times per week can complement strength training and optimize recovery from HIITT or impact training.
Menopause is a time to adapt and evolve your approach to nutrition and exercise. Prioritize protein, incorporate jump training or rebounding, strength training, and HIIT, and make an effort to challenge your bones and muscles regularly. Start where you are today and progress at your own pace. Consistency is key!
What’s one change you can make to your routine this week?
Citations:
Sims, S. (2022). Next Level: Your guide to kicking ass, feeling great, and crushing goals through menopause and beyond. Rodale Books.
Torres-Castillo, N., Silva, T. L., & de Oliveira, L. C. “Menopausal Osteoporosis: Screening, Prevention, and Treatment.” International Journal of Women’s Health, vol. 14, 2022, pp. 103–122. PubMed Central, https://pmc.ncbi.nlm.nih.gov/articles/PMC8801823/.
Bemben, D. A., Witten, M. S., Buchanan, S. R., Murie, T. R., Fontana, F. E., & Knehans, A. W. (2019). Effectiveness of a mini-trampoline training program on balance and functional mobility, gait performance, strength, fear of falling, and bone mineral density in older women with osteopenia. Journal of Aging and Physical Activity, 27(6), 797–804. https://pmc.ncbi.nlm.nih.gov/articles/PMC6929928/
Haakonssen, E. C., Ross, M. L., Knight, E. J., Huxtable, A., & Peeling, P. (2021). Increased protein requirements in female athletes: Effects on body composition, metabolism, and performance. Frontiers in Nutrition, 8, 161. https://doi.org/10.3389/fnut.2021.684843Kramer, H. F., Bell, K. E., & Phillips, S. M. (2023). The impact of protein intake and resistance training on muscle mass and strength in aging populations. Frontiers in Nutrition, 10, 10780928. https://doi.org/10.3389/fnut.2023.10780928