Navigating Menopause with Pilates: Move Better, Feel Stronger, Thrive

Menopause is a big transition, bringing a mix of physical and emotional changes. While every woman’s experience is unique, common symptoms like hot flashes, joint pain, and sleep disturbances can make this phase feel challenging. But here’s the good news—Pilates can be a game-changer!

This low-impact, science-backed movement method helps you stay strong, flexible, and pain-free while easing many of the discomforts that come with menopause. Let’s dive into how Pilates can support you through this stage of life.

What Happens During Menopause?

Menopause normally occurs between the ages 45-55 with perimenopause symptoms starting up to 10 years prior. Menopause will mark the end of menstrual cycles due to no more eggs and the subsequent decline of the hormone estrogen. This hormonal shift can be chaotic and bring on symptoms like:

  • Hot flashes & night sweats
  • Mood swings & anxiety
  • Weight gain & muscle loss
  • Joint stiffness & pain due to increased inflammation
  • Decreased bone density and risk of osteoporosis
  • Fatigue & sleep disturbances

If you’ve been feeling “off” lately, know that you’re not crazy, your hormones are out of whack. Thankfully there is a lot you can do to feel better including lifestyle changes, nutrition and supplements, Hormone Replacement Therapy and smart exercise.

Why Pilates?

Pilates is a low impact form of full body movements that is easy on the joints and is performed with slow controlled movements. The exercises are designed to promotes core strength, spinal and hip flexibility, better posture and balance, while stimulating the brain to promote relaxation and body awareness. The benefits go beyond just fitness—it’s about moving well, reducing discomfort, and feeling calm and confident in your body again.

Here’s how Pilates can help:

1. Strengthens Your Core & Improves Stability

A strong core is key to good posture, balance, and back support. As estrogen declines, muscle mass naturally decreases, but Pilates helps counteract this by strengthening your deep core muscles. The result? Better stability, less back pain, and improved strength.

2. Helps Manage Weight & Boosts Metabolism

Weight gain is common during menopause due to hormonal changes, which leads to decreased muscle and a slower metabolism. Pilates helps stimulate and build muscle strength with both body weight exercises and resistance training, helping women in Menopause fuel their metabolism and maintain important muscle mass.

3. Supports Bone Health & Reduces Osteoporosis Risk

Estrogen helps maintain bone density, so when levels drop, bones become more fragile. Pilates includes weight-bearing and resistance-based movements that keep your bones strong and healthy, helping to lower the risk of osteoporosis.

4. Reduces Stress & Lifts Your Mood

Feeling anxious, irritable, or overwhelmed? Pilates emphasizes deep breathing and mindfulness, which help calm your nervous system, ease stress, and boost your mood. Many women find it’s their go-to for managing menopause-related emotional ups and downs.

5. Eases Joint Pain & Improves Flexibility

If your joints feel stiffer than they used to, you’re not imagining it! Estrogen plays a role in joint lubrication, so its decline can lead to more discomfort. The gentle, controlled movements in Pilates help improve joint mobility, reduce stiffness, and keep you moving with ease.

6. Promotes Better Sleep

Tossing and turning at night? Pilates’ combination of breathwork, stretching, and relaxation techniques can help regulate your nervous system, making it easier to wind down and enjoy restful sleep.

How to Get Started with Pilates

New to Pilates or getting back into a routine? Here are some tips:

✅ Start slow & listen to your body – Choose beginner-friendly classes or private sessions that focus on proper technique. (I offer both of these online.)
✅ Be consistent – Even 20 minutes a few times a week can make a big difference.
✅ Mix it up – Combine Pilates with other activities like walking, swimming, or strength training for a well-rounded routine.

Try this short beginner series of mat exercises from a 4 week program I offered recently. 

Final Thoughts

Menopause is a natural part of life for all women but you don’t have to struggle through it. Smart exercise like Pilates can play a key role in maintaining healthy joints and muscle strength over 50, so you can stay active, flexible, and pain-free and continue doing all the things you love.

If you are experiencing Menopause and are looking for a safe, smart feel good program, I assure you Pilates is a great place to start. Have questions? Let’s chat—I’d love to help.

email: janine@pilatesfunction.com,  website: pilatesfunction.com