Your Body Changes During Menopause, So Should Your Exercise Routine

Menopause is a profound transition—physically, emotionally, and metabolically. As a licensed nutritionist, I’ve worked with countless women who are navigating this phase, and I’ve seen firsthand how discouraging it can be to watch your body change despite all the healthy habits you've built over a lifetime. What many women don’t realize is that menopause brings more than just hot flashes and sleep disruption—it fundamentally alters how we store fat and burn calories. 

Feeling like you're doing all the right things but not seeing results?

The hormonal shifts, particularly the steady decline in estrogen, trigger a cascade of metabolic changes that can make weight management during menopause feel like an uphill battle. Understanding what’s really happening inside your body can help you approach this stage with compassion and strategy rather than frustration and self-blame. 

Estrogen has long played a role in how our bodies distribute fat. During our reproductive years, it encourages fat storage in the hips and thighs—areas meant to support pregnancy and childbirth. But as estrogen levels drop during perimenopause and menopause, that pattern flips. Suddenly, fat begins to accumulate around the abdomen instead. And we’re not just talking about a few cosmetic pounds. Visceral fat—the kind that hugs your internal organs—raises the risk of heart disease and is notoriously resistant to diet and exercise. 

Even more discouraging is what I call the “metabolism double whammy.” As we age, our basal metabolic rate naturally slows, but that decline accelerates during menopause. The drop in estrogen intensifies the slowdown, leaving many women feeling confused when their usual nutrition and workout routines suddenly stop delivering results. You’re not imagining it—your body really is functioning differently. 

So what can you do about it? The first step is a mindset shift. I often encourage women to re-evaluate their approach to exercise. While cardio workouts like walking, jogging, and Zumba are popular (and absolutely beneficial for heart health), they don’t do much to preserve muscle mass. And muscle is your metabolic gold. It burns calories around the clock, even while you sleep. That’s why strength training becomes essential during and after menopause. Resistance bands, weight machines, dumbbells—whatever format feels good to you—should be part of your regular routine. 

Of course, lifestyle tweaks aren’t always enough. For women who feel like they’re doing all the right things but still aren’t seeing progress, I sometimes explore additional medical strategies. GLP-1 medications like tirzepatide have shown particularly strong results for menopausal women. These medications can reduce food cravings, improve blood sugar control, and promote loss of stubborn visceral fat. They’re not magic pills, but when combined with strength training and a protein-forward diet, they can make a powerful difference. 

It’s also important to rethink what “success” looks like. Weight is one metric—but so is energy, sleep quality, mood stability, and how you feel in your clothes. If you’re gaining strength, feeling balanced, and supporting your cardiovascular health, you’re already winning. 

This stage of life doesn’t have to be about loss or limitation. With the right knowledge and support, menopause can become a launchpad for better health and renewed strength. You deserve to feel empowered, not defeated. Let’s rewrite the narrative—starting with your metabolism.