Many women arrive in midlife hearing “just do more cardio” or “try yoga”. But menopause changes muscle, bone and pelvic floor function, and the best training reflects that.
What changes in menopause
As oestrogen falls, women tend to lose muscle mass and bone density faster. Many also notice more leaking, poorer sleep and lower energy. Exercise won’t fix everything, but the right kind supports all of it.
1. Start with progressive strength training
Lifting weights is the best-supported foundation for menopause. It helps maintain muscle and bone density, and supports balance, metabolism and confidence. Two to three coached sessions a week, getting gradually heavier, make a real difference.
2. Then add power and impact, gradually
Bones respond to impact as well as load, so once your strength base is there, small doses of power work can help. Think low box step-downs, small hops, or fast, controlled swings and lifts. We start with a few reps, build slowly, and only progress if you feel good.
If you leak with impact, we don’t skip it forever. We adjust the exercise, breathing and volume, and build back up. Impact isn’t off limits, it’s something we build up to. If you have osteoporosis or low bone density, check with your doctor first.
3. Where boxing fits
Boxing is a fun way to train power, coordination and cardio, and it’s great for stress and confidence. Footwork and skipping add light impact too. It works best alongside strength training, because punching alone doesn’t load your bones and muscles the way lifting does. Boxing at ActiveWomen is taught by Coach Lastrie and Coach Nadh.
4. Weak pelvic floor: can you still train?
Usually yes. Leaking is common, but it’s a signal to adjust your training, not to stop. The likely triggers are:
- Jumping, skipping and running
- Holding your breath during effort
- Heavy lifting without a breathing strategy
- Forceful core work
In strength training, we adjust load, exhale on effort and build up gradually. In boxing, we can start with low-impact pad work and drop the jumping or burpees until you’re ready.
What about yoga?
Yoga is helpful for mobility and relaxation, but it isn’t automatically safe for the pelvic floor. Some poses and forceful breathing can increase pressure, and a pelvic floor that’s overly tight can leak too. If a certain position makes you leak, that’s useful information, so tell your instructor and modify it.
When to see a pelvic floor physio
Get assessed if you feel heaviness or bulging, leak often, or have pain. A physio can tell you whether your pelvic floor is weak or tight, which changes what you should do. Then train with a coach who works around it.
Train with ActiveWomen
We offer strength training, boxing, 1:1 yoga, babywearing workouts and sport-specific training, in studios at Dempsey, Katong and Tanjong Pagar, at home, or online. For more on training through midlife, see our book, Strength Through the Messy, explore our services, meet the team, or book a first session.
This article is general information, not medical advice.
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