Menopause Fitness Trends: What’s Helpful v. Harmful, and What to Know
Fitness Trend Examined: The Pros and Cons of Menopause Fitness Hype
Menopause + Fitness
Menopause has become a huge topic in the fitness world over the past few years — and honestly, that part makes sense. I became certified as a Menopause Coaching Specialist through Girls Gone Strong last year because more and more of my clients were navigating menopause and wanted to use fitness to feel better in their bodies.
That’s a good thing. But like most trends in fitness, the conversation deserves nuance.
The Pros
✔️ More open discussion about women’s health — especially led by women — is long overdue.
✔️ Menopause happens to everyone born female, and post-menopause makes up roughly a third of our lives. That’s not niche — that’s major.
✔️ Many menopause-related symptoms can improve with regular movement, making fitness a genuinely helpful tool.
✔️ More awareness = more access to support, coaching, and resources.
All wins.
The Cons
Fitness is a largely unregulated industry, which means almost anyone can give advice with zero accountability. A lot of menopause content online is taken out of context from research, stripped of nuance, and turned into blanket prescriptions.
Suddenly everyone’s being told to:
Wear weighted vests
Jump more
Do heavy barbell programs
— with zero discussion of who this isn’t appropriate for.
And it especially grinds my gears when people with no fitness education start handing out exercise advice. Stay in your lane.
Even worse? Some influencers with “Doctor” in front of their names making sweeping claims without context — which is how people get injured or spend money they didn’t need to.
The Takeaway
Menopause is a real human experience that deserves better healthcare, better research, and better conversations. Exercise can absolutely support menopause symptoms — alongside many other factors — but not every trend is right for every body.
Always consider:
Who’s giving the advice?
Where did it come from?
Are they selling something?
If someone is trying to convince you that menopause requires special supplements, equipment, or extreme workouts… pause.
Do’s Instead
✔️ Talk to your healthcare provider before starting supplements
✔️ Work with a qualified nutrition professional before buying everything labeled “high protein”
✔️ Consult a certified trainer — ideally menopause-certified — before using weighted vests or heavy lifting programs. While these are generally great ideas, they can be potentially harmful, especially to those with previous spinal injuries.
✔️ Look up the actual research being cited
✔️ Keep moving in ways that feel supportive at any age — because movement is universally beneficial