3 Common Mistakes in Menopause Fitness (and Easy Fixes)

If you’ve hit your 40s or 50s and feel like your workouts aren’t delivering the results they used to, you’re not imagining it.

Menopause changes the way your body responds to exercise — which means what worked in your 30s may now be slowing you down or even making symptoms worse.

Here are the three most common mistakes I see women making in their menopause fitness routine — and how to fix them so you can feel strong, energised, and confident again.

Mistake 1: Doing More Cardio Instead of Strength Training

When weight starts creeping up, it’s tempting to double down on cardio. But during menopause, muscle mass naturally declines, and too much cardio without strength work can speed up that loss — lowering your metabolism even more.

The Fix:
Prioritise strength training 2–3 times a week to preserve and build lean muscle. Think squats, lunges, push-ups, and resistance bands or weights. Not only will you burn more calories at rest, but you’ll also protect your joints and bones.

Mistake 2: Ignoring Recovery and Rest

Pushing through fatigue, soreness, or poor sleep might have worked in your 20s, but in midlife it can spike cortisol (your stress hormone), which makes fat loss harder and symptoms like hot flushes worse.

The Fix:
Schedule recovery days just like workouts. Add yoga, stretching, or gentle walks to balance high-intensity sessions. Listen to your body — recovery isn’t laziness, it’s progress.

Mistake 3: Not Fueling Properly for Your Workouts

Skipping meals or cutting calories too low before or after exercise can lead to energy crashes, slower muscle repair, and increased cravings later in the day.

The Fix:
Aim for balanced meals with protein, healthy fats, and slow carbs before and after workouts. For example, Greek yogurt with berries before a session, and grilled chicken with roasted veg after.

The Bottom Line

Menopause doesn’t mean giving up on fitness — it means adapting your approach so it works with your changing body.

That’s exactly why I created The Weight is (OVER) — my 12-week program designed for women 40+ to balance hormones, reset metabolism, and create a fitness routine that delivers results without burning you out.

Join the waitlist today and be first to know when doors open:
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Your workouts should make you feel better, not more exhausted. Let’s get you moving in a way that works now — and for years to come.