Trainers Say These Are The 5 Best Workouts For Menopause To Boost Metabolism And Balance Hormones: Dumbbell Squats, More
November 16, 2025 by Faith Geiger
Menopause can feel like a major physical and hormonal shift. Many women experience noticeable changes in their metabolism, energy levels, and overall sense of balance during this stage of life. The good news, though, is that with the right lifestyle changes, you can find relief. Your workout routine is one adjustment to consider. Exercise can support hormone health, increase strength, and help boost a slowing metabolism.
Rachel Weber, Co-Owner and PT at Jack City Fitness, explains that “when women go through menopause they can experience a hormone shift which definitely can throw them off. This can effect your metabolism and subsequently mess with energy levels.” She notes that fitness can make a big difference. “I would recommend a mix of strength and cardio, with special attention to recovery to keep things balanced,” Weber says. “You do not really have to push harder to feel better during menopause, you just need to find the right set up for a healthy and active lifestyle.” Find the five exercises she recommends below.
Weber’s first pick is Dumbbell Squats because they “target your major muscles groups and increase your calorie burn.” She adds that the exercise is easy to modify based on how you’re feeling day to day: “You can really vary the weight load you are using and progress as you feel stronger or regress if you feel like you are low energy.”
For proper form, Weber instructs: “Stand with feet shoulder width apart and hold the dumbbells at your sides. You want to make sure your full core is engaged as you lower into your squat. Keep the chest lifted and as always knees behind the toes.” Aim for 3 sets of 10 to 12 reps.
Incline Pushups are another excellent option. “Specifically incline pushups are going shift yourself over to the upper body and give your lower body a rest,” Weber says. The incline also helps protect joints, since “you can use a wall all the way to a bench for your incline point.”
Her instructions: “Place your hands in line with the shoulders, and while your body is kept in a straight line, lower the chest towards the floor. Press back up with control and keeping your line engaged.” Do 3 sets of 8 to 10 reps.