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Menopause and Exercise: A Powerful Partnership
Exercise and menopause — a topic that deserves far more attention than it gets. If you’re approaching, going through, or emerging from menopause, you’re likely navigating a unique mix of physical and emotional changes. But here’s the good news: regular exercise can be one of your most powerful tools for staying strong, positive, and energised during this transition.
At Iceni, we believe in empowering every member of our community, especially women entering this next chapter of life. And this isn’t just about hot flashes or weight gain — it’s about reclaiming strength, improving mood, and feeling good in your skin.
Why Exercise During Menopause Is So Important
Whether you’re a gym newbie or returning after a break, incorporating movement into your life during menopause is essential. Here’s why:
1. Supports Hormonal Health
As oestrogen levels drop, risks of heart disease, osteoporosis, and muscle loss increase. Exercise — especially strength training — helps counteract these changes by:
- Maintaining bone density
- Preserving muscle mass
- Regulating blood pressure and cholesterol
Did you know? Resistance training just 2–3 times per week can significantly reduce the risk of osteoporosis, as recommended by NHS.
2. Manages Weight & Boosts Metabolism
Many women experience slower metabolism and weight gain during menopause. But staying active in menopause helps your body burn calories more efficiently and build lean muscle, which naturally raises your resting metabolism.
3. Improves Mood & Reduces Anxiety
With hormonal shifts often come mood swings, irritability, and disrupted sleep. Regular movement, especially cardio and group fitness, releases endorphins that help manage stress and lift your spirits.
4. Enhances Sleep Quality
Exercise helps regulate your circadian rhythm, improving both how quickly you fall asleep and how deeply you rest — essential during this stage of life when sleep can feel elusive.
How to Start (or Restart!) Your Fitness Journey
No need to go it alone. At Iceni, we meet you exactly where you are — whether you’re easing into exercise or ready to feel stronger than ever. For many going through menopause, the right kind of movement can make a world of difference. That’s why we focus on:
Strength Training with Personal Coaching: Tailored sessions to help you build muscle, protect your bones, and feel empowered — with expert support every step of the way.
Cardio-Based Group Classes: A fun and energising way to boost heart health, manage weight, and lift your mood — all in a motivating group setting.
Our workouts are always adaptable to suit your body and your pace.
“Even if you’ve never stepped in a gym before, the coaches will make sure you’re happy and getting a good workout that’s tailored to your needs.” – Deborah Wiltshire, Iceni member
Tips for Staying Consistent
- Start small. Just 20 minutes of movement can make a big difference. Do what feels right for you today.
- Celebrate small wins. Notice how good you feel after moving. Give yourself credit — it all counts.
- Join others. Group classes make it easier to stay motivated (and it’s more fun with friendly faces!).
- Ask for help. Our Iceni coaches are here to guide you with workouts that suit your body and your goals.
Ready to Feel Stronger, Healthier, and More in Control?
Menopause isn’t the end of your strength story — it’s the beginning of a powerful new chapter. Whether your goal is to sleep better, feel energised, or simply move without pain, exercise and menopause go hand in hand.
💬 Thinking about taking the first step? Learn how our small group personal training supports women of all fitness levels.