I’m a sports scientist and personal trainer specializing in midlife women’s strength and endurance.

These are my top 5 exercises I recommend during the menopause transition:

1. Heel elevated squats

Quads are among the first muscles to decline in midlife.

This variation keeps the torso upright, loads bone, and improves knee tolerance while allowing depth safely.

2. Romanian Deadlifts/ Kettlebell swings (Hinge Pattern)

Targets posterior chain (glutes, hamstrings, back) which protects spine, improves posture, and counters estrogen-related muscle loss.

3. Suitcase Carries

One of the most functional pelvic-floor-integrated core exercises. Trains anti-lateral flexion, gait stability, and deep abdominal support.

4. Step ups

Unilateral leg strength, balance and bone density stimulus. Direct carryover to stairs, hiking, running, and fall prevention.

5. Rows

Upper-back strength is critical in midlife for posture, shoulder health, and counteracting thoracic rounding and breast-weight changes.

Find daily exercises right here on my substack in addition to full progressive training plans.