Strengthen yourself through the menopause - with targeted training at home
Why training is so important right now
When your body reaches the menopause phase or, in a broader sense, the menopause, hormones, metabolism and body composition change - and this doesn't just apply to "at some point", but often earlier than you think.
Oestrogen production decreases. This not only affects mood or sleep, but also fat distribution, bone strength and muscle fibers.
Muscle mass and bone density decrease visibly if nothing is done to prevent this - and this is particularly true for women who want to stay athletic.
The metabolism becomes slower and belly fat often increases - not necessarily because you eat more, but because the body reacts differently.
What is important in home training for the menopause
To ensure that your training really has an effect - not just in the mirror, but in your metabolism, posture and well-being - you should take these 4 pillars into account:
1. strength training (not just endurance!)
Endurance is important - but at this stage of life, strength training is essential to support muscles, metabolism and bones. Studies show: Women after the menopause benefit greatly from a targeted strength program.
Think basic exercises: Squats, lunges with add-on, rowing with band or barbell - can be supplemented in a home setting with dumbbells, resistance bands or machines on a Pilates reformer.
The aim should be an intensity at which it is almost impossible to repeat cleanly at the end of the movement - that sets the stimulus.
Recommendation: 2-3 strength units per week plus 1-2 endurance/mobility units.
2. endurance & everyday exercise
To keep the circulation going, the cardiovascular system stable and the fat metabolism stimulated:
Moderate endurance, for example in the form of fast walks, cycling or small interval blocks.
Everyday movement counts: Stairs instead of an elevator, short walks, staying active in everyday life.
3. mobility, stability & relaxation
Right now, it's not just about "getting stronger", but also about "staying supple", "core stability" and mental balance.
This includes mobility exercises and targeted stretching/relaxation blocks (also good in a home setting).
Stress management, good sleep and relaxation techniques alleviate hormonal chaos and help training to work.
4. consider nutrition & recovery
Training alone is not enough - nutrition and regeneration are also crucial:
Protein requirement increases: 1.2-1.6 g of protein per kg of body weight is recommended for muscle maintenance - depending on activity and training status.
Calcium, vitamin D and healthy fats are also more important than ever for bones and hormone balance.
Good regeneration: quality of sleep, exercise breaks, conscious relaxation.
Example "home training" weekly structure
Monday Full-body strength training - focus on legs/buttocks + core
Tuesday Active: Endurance (e.g. brisk walk, bike)
Wednesday Strength training top + stability/core
ThursdayMobility/stretching + relaxation session
FridayStrength training legs/glutes + short endurance block
SaturdayActivity of your choice (e.g. Pilates Reformer)
SundayRegeneration - walk, yoga or completely free
Notes:
Each strength unit lasts approx. 30-45 minutes, with good technique.
Rest for 60-90 seconds between sets, longer if necessary for higher intensity.
For home training: Dumbbells, resistance bands, your own body weight + possibly a reformer work very well.
Progress: Change exercises every 4-6 weeks, increase intensity or use a different stimulus.
The menopause is not an obstacle - it's an opportunity. A well-structured home workout plan with a focus on strength, exercise, mobility and conscious nutrition can help you get through this phase of life feeling strong, defined and healthy. With my professional approach and the right approach, you can not only deliver physical results - but also self-confidence, energy and quality of life.