Menopause brings about natural shifts in hormone levels, particularly oestrogen, which can impact muscle mass, energy levels, and bone density. The good news? Regular movement - tailored to your body - can help you feel stronger, more energised and better supported through this transition.
Here’s how to build strength, boost stamina, and protect your bones with exercise and the nutritional support that works alongside it.
Strength Training to Support Muscle & Bone Health
Resistance training is one of the most effective ways to support bone strength and maintain muscle mass during and after menopause. Think bodyweight exercises like squats, lunges, and press-ups, or resistance bands and light weights. Aim for 2–3 sessions per week.
As muscle mass naturally declines with age, adequate protein intake becomes essential. Adding a high-quality protein shake post-workout helps support the growth and maintenance of muscle mass*.
Purition offers whole-food-based protein blends with natural ingredients, ideal for daily support.
Weight-Bearing Cardio for Bone Density
Weight-bearing cardio exercises such as walking, hiking, dancing or low-impact aerobics can help preserve bone mineral density. These activities stimulate bone-building cells and are accessible for all fitness levels.
Combining regular movement with collagen peptides has become increasingly popular in supporting joint and bone health. Ingenious Collagen and Ancient + Brave both offer bioavailable marine collagen, which contributes to the normal function of bones and cartilage* when taken as part of a varied and balanced diet.
Low-Impact Workouts to Boost Energy and Reduce Stress
Menopause can affect mood, energy, and sleep. Activities like Pilates, yoga, and swimming build strength while also helping manage stress and joint discomfort. These exercises are ideal for maintaining flexibility and supporting balance, reducing the risk of falls or injury.
For those with an active lifestyle, recovery is just as important as exercise. Active by Ingenious combines collagen with vitamin C and other supportive nutrients to contribute to normal collagen formation for bones and cartilage*, helping your body recover well and move with ease.
There’s no “one-size-fits-all” approach to movement in menopause. The key is consistency, listening to your body, and combining exercise with the right nutritional support. A well-rounded routine - with rest days, proper hydration and nourishing food helps build a body that feels energised and empowered.
