Pilates for Menopause: How to Ease Symptoms, Build Strength & Support Your Body Naturally
- Pilates With Natalia
- Jul 26
- 4 min read
Updated: Jul 27
Menopause marks a powerful and transformative phase in a woman’s life! But let’s be honest, it can also come with challenges. Hormonal shifts can impact everything from mood to metabolism and more, and many women are left wondering how to navigate this stage while staying strong and grounded. The good news? Pilates is one of the most supportive, low-impact, and empowering ways to move your body through menopause and beyond.
Let’s explore how Pilates can help, what’s really happening in your body during menopause, and how movement and mindful nutrition can support your overall well-being.
As a professional Pilates instructor, I’ve had the privilege of working with hundreds of women navigating the physical and emotional changes of menopause. Through this experience, I’ve developed a deep understanding of how specific movements affect the body during this time, what can be triggering, what supports well-being, and what delivers lasting results. I’ve also undertaken specialist training in this area, as supporting women through menopause is not only a professional commitment but also a personal passion.
What Changes Happen During Menopause?
Menopause typically occurs between ages 45 and 55 (but can occur earlier or later) and is defined by the natural decline in reproductive hormones, especially oestrogen and progesterone. This hormonal drop brings on a range of physical, mental, and emotional changes that vary from woman to woman.
Some of the most common symptoms include:
Hot flushes and night sweats
Weight gain, particularly around the abdomen
Mood changes, anxiety, or irritability
Sleep disruption
Joint pain and muscle stiffness
Decreased bone density and muscle mass
These changes can affect not just how you feel day to day but also your long-term health. That’s why movement, specifically Pilates and strength training, can be such a game changer during this time.
How Does Pilates Help During Menopause?
Pilates is all about the mind-body connection and focuses on controlled movement, core strength, alignment, and breath. During menopause, it provides a wide range of physical and emotional benefits that go far beyond flexibility.
1. Builds Core and Pelvic Core Strength
With hormonal changes affecting muscle tone and connective tissue, a strong core becomes essential. Pilates targets deep abdominal and pelvic floor muscles, improving posture and balance and preventing back pain, which is especially important during and after menopause.
2. Supports Bone Health
Oestrogen helps maintain bone density, so when levels drop, women become more prone to osteopenia and osteoporosis. Pilates, especially mat and equipment-based strength work, offers resistance training that supports bone health without high impact.
3. Enhances Flexibility and Joint Mobility
Menopausal women often report joint stiffness. Gentle stretching and fluid Pilates movements can relieve tightness, reduce inflammation, and increase overall mobility.
4. Reduces Stress and Improves Mood
The breath-focused nature of Pilates activates the parasympathetic nervous system, helping to reduce anxiety, improve sleep, and regulate mood swings. That mind-body connection is a powerful tool in managing emotional ups and downs.
💡 Want to hear a real-life experience? Read Nicola's story, Pilates for Menopause ebook—free download to discover how Pilates transformed her menopause journey.
What Other Exercises Should You Do During Pilates?
While Pilates is a brilliant foundation, a balanced routine will support you even more. Here’s what else to include:
Strength Training: Lifting weights helps combat muscle loss and improves metabolic health and is essential for rebuilding muscle mass and helping to improve bone density. Start light and aim to increase your weights over time to avoid injury!
Walking or Cardio: Boosts cardiovascular health and mood.
Balance Work: Reduces the risk of falls and improves coordination, which can be impacted by hormonal changes. We do a huge amount of balance and coordination work in Pilates!
The key is consistency, not perfection, and listening to your body each day.
Nutrition Basics for Menopause: FAQs
Exercise is only one part of the puzzle. Nutrition plays a critical role in how you feel during menopause. Here are some quick answers to common questions:
Q: Do I need more protein now?
Yes! Protein helps preserve muscle mass and keeps you fuller for longer. Include lean meats, fish, eggs, dairy, legumes, and plant-based options.
Q: What about bone health?
Ensure you're getting calcium, vitamin D, and magnesium to support your bones. Green leafy vegetables, dairy, and fortified plant milks are great choices. Consider taking a calcium supplement if you are vegetarian or vegan.
Q: Should I avoid carbs or fats?
Not at all! Focus on whole foods: complex carbs like oats and quinoa. Healthy fats from nuts, seeds, and oily fish are also extremely important. Moderation, not restriction, is key.
Q: How much water should I drink?
Staying hydrated helps reduce bloating, supports joint health, and improves energy. Aim for 1.5–2 litres per day.
Where to Find Free Pilates & Resources!
Get a completely free 30-minute guided Pilates class plus a detailed beginner Pilates eBook here; this is FREE, and you can access it instantly:
I also have plenty of workouts available to you on YouTube, which I will link below.
Final Thoughts! Move With Confidence Through Menopause
Menopause doesn’t mean slowing down; it’s a time to reconnect with your body and redefine strength on your own terms, whilst adapting with a new approach. Pilates offers a supportive, intelligent way to build strength, flexibility, and emotional balance throughout this transition.
If you're ready to get started, check out my YouTube channel full of free Pilates workouts.
I’ve created sessions specifically for women in midlife to help you feel strong, calm, and connected—wherever you're starting from.
🎥 Want a deeper dive into everything we’ve just covered? Watch this video where I discuss it all and take your first step into feeling your best during menopause, with movement that meets you where you are.
Have an amazing week, and remember that just starting is key to feeling amazing both inside & out! 🤍✨
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