World Menopause Day - 18th October Stronger Through Menopause: How Movement, Strength Training and Pilates Can Transform Your Menopause Journey.
Every year on 18th October, World Menopause Day, led by the International Menopause Society (IMS), shines a spotlight on menopause awareness, education and support. The aim is simple:
to help women better understand the menopause transition and empower them to make informed decisions about their health and wellbeing.
For many women, menopause can feel overwhelming. Symptoms may affect physical health, emotional wellbeing, work, exercise and everyday life. Yet menopause is not something to be feared or endured in silence. With the right information, professional support and movement-based strategies, women can continue to feel strong, active and confident throughout midlife and beyond.
What Is Menopause?
Menopause is a natural stage of life that occurs when a woman has gone 12 consecutive months without a menstrual period.
It is caused by declining levels of reproductive hormones, particularly oestrogen and progesterone. In the UK, menopause most commonly occurs between the ages of 45 and 55, although symptoms often begin years earlier during a transition known as perimenopause.
During perimenopause and menopause, hormonal fluctuations influence multiple systems throughout the body. This is why symptoms can vary considerably between individuals, with some women experiencing only mild changes while others notice a significant impact on their quality of life.
Understanding the Symptoms
While hot flushes and night sweats are the symptoms most commonly associated with menopause, they are only part of the picture.
The NHS and British Menopause Society recognise a wide range of symptoms that may occur during the menopause transition, including:
Hot flushes and night sweats
Sleep disturbances
Fatigue and low energy
Anxiety and mood changes
Reduced confidence
Brain fog and difficulty concentrating
Memory changes
Headaches and migraines
Vaginal dryness
Reduced libido
Weight gain and changes in body composition
Muscle aches and weakness
Joint pain and stiffness
Reduced bone density
Importantly, symptoms can fluctuate over time and may affect every woman differently. Understanding these changes is a crucial first step towards managing them effectively.
The Hidden Impact of Menopause on the Musculoskeletal System
One aspect of menopause that often receives less attention is its effect on the musculoskeletal (MSK) system, which includes muscles, bones, joints, tendons and connective tissues.
Research has shown that oestrogen receptors are present throughout the musculoskeletal system. As hormone levels decline, women may notice changes in strength, mobility, recovery and overall physical function.
Muscle Loss and Reduced Strength
Loss of muscle mass accelerates during and after menopause. Women's Health Concern notes that declining oestrogen levels contribute to reduced muscle mass and metabolic rate, making it increasingly important to include strength-based exercise as part of a healthy lifestyle.
Reduced strength can affect not only sporting performance but also everyday activities such as carrying shopping, climbing stairs and maintaining balance.
Joint Pain and Stiffness
Many women report developing new joint pain during perimenopause or menopause. Research suggests that around 60% of perimenopausal and menopausal women experience menopausal arthralgia, the term used to describe hormone-related joint pain.
Pain commonly affects the hands, shoulders, hips, knees and feet and can often be mistaken for age-related wear and tear. Reduced oestrogen levels may influence inflammation, joint lubrication and soft tissue health, contributing to discomfort and stiffness.
Bone Health and Osteoporosis
Menopause represents one of the most important periods in a woman's bone health journey.
The Royal Osteoporosis Society explains that oestrogen plays a vital role in maintaining bone density and strength. As oestrogen levels decline, bone breakdown occurs more rapidly, increasing the risk of osteoporosis and fragility fractures.
This is why maintaining bone health through appropriate exercise, nutrition and professional guidance becomes increasingly important during midlife.
Why Movement Matters
One of the most powerful tools available for managing menopause symptoms is regular physical activity.
The International Menopause Society's lifestyle medicine resources highlight physical activity as a key component of menopause care and healthy ageing.
Regular exercise can help:
Improve energy levels
Enhance mood and emotional wellbeing
Improve sleep quality
Maintain muscle mass and strength
Support healthy body composition
Improve joint mobility
Strengthen bones
Improve balance and coordination
Increase confidence and resilience
Exercise is not simply about fitness. It is an investment in long-term health, independence and quality of life.
Why Strength Training Is Essential During Menopause
Among all forms of exercise, strength training deserves special attention.
Women's Health Concern, the patient arm of the British Menopause Society, identifies strength-based exercise as one of the most beneficial forms of activity during menopause. Strength training helps preserve muscle mass, support metabolism and improve physical function.
The Royal Osteoporosis Society also recommends weight-bearing and resistance-based exercise to support bone strength and reduce the risk of osteoporosis-related fractures.
Strength training doesn't have to mean lifting heavy weights in a gym.
Effective programmes can include:
Resistance bands
Bodyweight exercises
Functional movement training
Free weights
Strength-based Pilates
Progressive rehabilitation exercises
The key is that exercise should be tailored to the individual rather than following a one-size-fits-all approach.
The Value of Working With a Coach or Sports Therapist
Many women know that exercise is beneficial but are unsure how to exercise safely when dealing with fatigue, joint pain, injury history or changing physical capacity.
This is where working with a qualified coach or sports therapist can make a significant difference.
Professional support allows for:
Individualised Exercise Prescription
Every menopause journey is unique. A tailored programme takes into account symptoms, fitness levels, lifestyle demands and personal goals.
Safe Progression
Many women either under-train due to fear of injury or over-train in an attempt to counteract menopause symptoms. Professional guidance helps strike the right balance between challenge and recovery.
Improved Confidence
Education is empowering. Understanding what is happening to your body can help reduce anxiety and build confidence in movement.
Long-Term Health Benefits
Rather than focusing solely on symptom management, a coach or sports therapist can help support long-term musculoskeletal health, injury prevention and healthy ageing.
The International Menopause Society continues to advocate for lifestyle-based approaches that combine movement, education and self-management strategies alongside medical support where appropriate.
Why One-to-One Pilates Can Be a Game Changer
One of the most effective and adaptable forms of exercise during menopause is Pilates, particularly when delivered in a one-to-one setting.
Pilates is far more than an abdominal workout. It is a movement system designed to improve strength, mobility, posture, breathing, balance and body awareness.
Personalised Support for Your Changing Body
A one-to-one Pilates programme can be specifically tailored to address:
Joint pain and stiffness
Reduced flexibility
Back and neck pain
Loss of strength
Balance concerns
Pelvic floor dysfunction
Reduced confidence in movement
Return to exercise after injury
This personalised approach ensures that every session is relevant to your needs and goals.
Improved Strength and Stability
Pilates develops deep postural strength and core stability, creating a stronger foundation for everyday activities and other forms of exercise.
Better Movement Quality
Many women notice changes in posture, mobility and coordination during menopause. Pilates can help restore efficient movement patterns and improve body awareness.
Reduced Stress and Improved Wellbeing
The combination of breathing strategies, mindful movement and focused attention can have a positive impact on stress management and overall wellbeing.
A Perfect Partner to Strength Training
Pilates complements strength training exceptionally well, helping women move more efficiently, improve exercise technique and develop confidence in their bodies.
For many women, one-to-one Pilates becomes a valuable bridge between rehabilitation, fitness and long-term self-care.
Menopause Is a Transition, Not a Decline
Menopause is often discussed in terms of symptoms and challenges, but it is also an opportunity to prioritise health, strength and wellbeing.
With evidence-based education, targeted exercise and professional support, women can successfully manage symptoms, protect their musculoskeletal health and remain active for decades to come.
This World Menopause Day, let's move beyond the outdated message of simply "getting through" menopause.
Instead, let's focus on thriving through menopause.
Through personalised coaching, sports therapy, strength training and one-to-one Pilates, women can build stronger bodies, greater resilience and renewed confidence for the years ahead.
Trusted Resources and Further Reading
For evidence-based information and support, visit:
International Menopause Society (IMS) – World Menopause Day resources, factsheets and lifestyle medicine guidance.
NHS Menopause and Perimenopause Hub – symptoms, treatments and support options.
Women's Health Concern – trusted patient factsheets on exercise, nutrition, bone health and menopause wellbeing.
British Menopause Society – evidence-based menopause guidance and education.
Royal Osteoporosis Society – menopause and bone health resources.
Versus Arthritis and Arthritis Action – information on menopause-related joint pain and musculoskeletal health.
If you're navigating perimenopause or menopause and would like personalised support, our one-to-one Pilates instructor Jo has services that suit you. She provides movement coaching and sports therapy services that are designed to help you improve strength, reduce pain, move with confidence and feel empowered throughout your menopause journey.
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