Why Workouts Matter at (peri) menopause, Midlife and Beyond

Let’s dive into why exercise, particularly strength training, is a game-changer for women in midlife and beyond.

 
What Happens to Your Body During Midlife?
As we approach or go through menopause, declining estrogen levels bring three major changes that impact our overall health:

1. Increased Belly Fat
Why It Matters: Lower estrogen levels can lead to fat storage around the belly, increasing the risk of heart disease, type 2 diabetes, and other chronic conditions.
How Exercise Helps: Resistance training and cardio workouts reduce visceral fat, the harmful fat stored around the organs. By adding strength training to your routine, you boost your metabolism and promote fat loss.
2. Decreased Muscle Mass
Why It Matters: Muscle mass is essential for maintaining a healthy metabolism, protecting your bones, burning fat, and reducing inflammation throughout the body.
How Exercise Helps: Strength training helps maintain and even build lean muscle, which burns more calories, boosts energy levels, and supports metabolic health. Without regular training, muscle mass naturally declines with age, slowing down your metabolism.
3. Reduced Bone Density
Why It Matters: Lower estrogen reduces bone density, putting you at higher risk for osteoporosis and fractures as you age.
How Exercise Helps: Weight-bearing exercises and resistance training place healthy stress on bones, encouraging bone growth and slowing bone density loss. Strong bones mean fewer fractures and greater mobility as you age.
 
Why Strength Training is Essential
Strength training is one of the most effective ways to combat these changes—and no, it’s not about getting bulky! At Flourish Inmotion, we take a balanced approach to strength training for midlife women.

Here’s why it works:

Functional Strength: Build the strength to stay active and independent in daily life.
Boost Metabolism: Lean muscle burns more calories, even at rest, supporting weight loss and energy levels.
Bone Health: Weight-bearing movements protect bone density, reducing the risk of fractures.
Our workouts use bodyweight exercises that are easy to do at home—no heavy equipment required. This makes it accessible for everyone, no matter your fitness level.

 
What to Expect in Month 1, Stage 1
Don’t worry—this isn’t about hour-long gym sessions or extreme challenges. Your workouts will only take 20 minutes, 3-4 times a week. If you’ve got more time and energy, go for extra sets or sessions, but even just 10 minutes a day can make a difference.

How to Get Started:

Mix strength sessions with the cardio activities you already love—like walking, cycling, or swimming.
On busy days, commit to a short 10-minute workout. Often, that’s all it takes to boost your mood and metabolism.
If you’re feeling low energy or exhausted, just start. If, after 10 minutes, you still feel off, give yourself grace and call it a day. Progress, not perfection.
 
5 Reasons to Commit to Midlife Workouts
1. Boost Your Energy
Exercise increases blood flow and oxygen to your muscles and brain, which means more energy throughout your day. Instead of reaching for that third cup of coffee, try a quick workout.

2. Enhance Your Mood
The hormonal shifts of menopause can leave you feeling emotionally up and down. Exercise triggers the release of endorphins—nature’s mood boosters—helping to reduce stress, anxiety, and depression.

3. Support Weight Management
Midlife weight gain is real, and lower estrogen levels play a part. Strength training helps maintain lean muscle mass, which increases your metabolic rate. The result? You burn more calories, even when you’re not exercising.

4. Improve Sleep Quality
Struggling to sleep? Exercise helps regulate hormones and promotes better rest. By engaging in movement during the day, you’ll fall asleep faster and enjoy deeper, more restorative sleep.

5. Protect Long-Term Health
Exercise isn’t just for the present moment—it’s an investment in your future. Regular movement strengthens your heart, reduces inflammation, and lowers your risk of chronic diseases like diabetes, cardiovascular disease, and osteoporosis.

 
How to Get Started
Getting started doesn’t have to be complicated. Start with a goal of 20 minutes, 3-4 times per week. If that feels too much, start smaller with 10 minutes a day.

Here’s what you can do:

Try the Flourish Inmotion Online Bodyweight Training Program with guided workout videos designed for midlife women.
Use our weekly planner to schedule your workouts and track your progress.
Pair strength training with daily movement like walking, yoga, or stretching.
 
Take the First Step Today
Midlife isn’t a time to slow down—it’s a time to reclaim your power. Your body is changing, but it doesn’t have to control you. By incorporating strength training, you’ll build a stronger, healthier body that will serve you for years to come.

Start where you are, with what you have. It’s not about perfection—it’s about progress. You’ve already taken the first step by learning why this matters. Now, it’s time to move.

Join us at Flourish Inmotion, and let’s thrive together through midlife and beyond.
💪 You’ve got this!

 
Need help getting started?
Check out our Menopause Mastery 12-Week Program or our Online Body-Weighted Exercise Membership. Both programs are designed for midlife women like you, with exercises that are accessible, effective, and tailored for this stage of life.

👉 Take the first step toward strength, vitality, and confidence today!