Exercise You Should Absolutely Avoid in Peri to Post Menopause
Spoiler alert: there isn’t any.
That’s right nothing is off the table (unless it causes you pain or injury). When it comes to exercising through peri to post menopause, the goal isn’t restriction, it’s prioritisation. It’s about giving your body what it needs most, so you can keep doing what you love as you age like dancing at weddings, lifting your shopping… and yes, getting off the toilet unassisted. 😄
It’s about training smarter, not less. Supporting your hormones, muscles, joints and energy levels, while still enjoying the types of movement that bring you joy.
So what should exercise look like in peri to post menopause?
We want to encourage all forms of exercise and believe that every movement is beneficial, whether it’s running with friends, starting a new HyBrix session, or fitting in a PPM Sculpt before work.
By maintaining the activities you love and incorporating hormone-supportive training, you create a winning combination that helps you manage the symptoms of peri to post menopause. The exercise that feels like “soul food” is vital, not just for your physical strength, but for your mental wellbeing too. A long walk with friends may not offer the same muscle-building benefits as heavy lifting, but it feeds your spirit and that matters.
Find Your Sweet Spot
We recommend starting with one to two strength sessions per week. After a few weeks, check in with how your body feels. Then, if you’re ready, layer in some HIIT or SIT training or even just a few short sprints at the end of your strength workout if time’s tight.
Not a runner? No worries. Kettlebell swings, air squats or intervals on a stationary bike can offer the same benefits.
And if you’re doing Thrive Together, our Challenge Planners make it super easy to map out your weekly workouts, strike a balance, and track how you’re feeling week to week. There are 5 planners to choose from so there’s something for everyone!
Still unsure where to start?
Keep it simple. Strength training and short bursts of intensity, balanced with rest, mobility and recovery, will go a long way in supporting your energy levels, mental clarity and physical resilience. Small, consistent steps lead to big changes.
Trust the process, you’ll look and feel stronger while continuing the exercise you love.
Aging strong together. Because life is for living. 💪
Ready to feel empowered in your body again?
Join us for DediKate Thrive Together, our Award Winning 8-week challenge designed specifically for women 35+ (everyone welcome) navigating peri to post menopause. We kick off Monday 23 February and I’d love for you to be part of it!
This challenge is all about: ✅ Smart, hormone-supportive training plans ✅ Strength, mobility, and interval workouts to suit your stage ✅ Expert advice from our team including me, Anna (DediKate PPM head trainer) ✅ Mindset tools to support consistency and confidence ✅ A supportive community of women lifting each other up
You’ll choose from one of our 5 challenge planners based on your goals and experience, and follow a structured plan to keep you on track, while still having the freedom to enjoy the movement you love most.
Whether you're just starting out or coming back to exercise, Thrive Together is your safe, science-backed space to build strength, boost energy and feel like you again.
