Why Do Women Stop Exercising During Menopause?

‍Joint pain in menopause

Fitness professionals often see a common, yet avoidable pattern among midlife female clients: they start slowing down or stopping exercise altogether during menopause. It’s not due to lack of motivation but rather that their bodies are changing, and traditional fitness advice just doesn’t cut the mustard anymore.

Musculoskeletal syndrome of menopause 

One of the biggest, yet most overlooked, reasons women reduce or stop exercising during menopause is joint pain. Many experience this discomfort without ever fully understanding why.  Research suggests that of the 47 million women worldwide who enter the menopause transition each year, over 70% will experience musculoskeletal symptoms and 25% may be significantly disabled by them during the shift from peri to post-menopause.

The reason? Hormonal changes.

During menopause, levels of oestrogen drop significantly. This hormonal shift affects the body in several critical ways:

• Increased inflammation
• Reduced joint lubrication
• Impaired muscle, tendon, and ligament function

These physiological changes mean that the same workouts women once loved can suddenly feel uncomfortable, painful, or even risky. Many start to avoid exercise and movement out of fear - the fear of making things worse or injuring themselves.

But here's the irony: movement is actually one of the most effective tools for managing menopause-related joint issues and improving overall health.

Without appropriate and relevant guidance women are more likely to opt out of fitness entirely. This becomes especially concerning when we consider that menopausal women are at higher risk of osteoarthritis, osteoporosis, sarcopenia and chronic musculoskeletal pain

As trainers and coaches, you have a huge opportunity, and responsibility, to adapt your programs and support this ever growing and increasingly demanding demographic.

So how can fitness pros help with joint pain in menopause?

To keep midlife women moving safely and confidently, fitness programming should include:

• Low-Impact, Joint-Friendly Exercise: Choose modalities that reduce joint stress while still improving cardiovascular health and mobility. Think cycling, swimming, walking, and yoga. Even gentle dance or Pilates can be transformative for confidence and consistency.

• Strength Training: Progressive resistance training is essential. It helps combat muscle loss, supports joint stability, and plays a critical role in preventing osteoporosis. Focus on form, control, and tailored modifications as needed.

• Daily Movement & Mobility Work: Encourage regular movement throughout the day, not just in scheduled sessions. Gentle mobility work — like dynamic stretches or joint circles — can help reduce stiffness and keep clients feeling more capable.

• Be Nutrition Aware: Remind clients that what they eat can significantly impact joint health. Anti-inflammatory foods like oily fish, leafy greens, berries, and turmeric can help ease joint pain. A diet rich in calcium and magnesium supports bone and muscle strength, while reducing sugar and processed foods can help lower inflammation and stiffness.

84% of midlife women say they want to be more active during menopause but many simply don’t know how. They’re not lazy, unmotivated, or resistant. They just need better, more empathetic support.

By understanding the physiological challenges menopause presents and adapting programs accordingly you can empower your clients to stay active, strong, and pain-free well into their later years.

This is more than just a training trend. With so many women affected by joint pain during menopause, it’s a movement and you can be part of it. As fitness, sports, and health professionals, you have the power to shift the statistics and improve health outcomes for menopausal women.

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May 2025