10 Best Exercises to Alleviate the Symptoms of Menopause

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How did you envision your 40s and 50s? Probably not with hot flashes, weakened bones, unexpected weight gain, and emotional fluctuations that make it challenging to ‘run the world’ like you always have.

We’re here to tell you menopause doesn’t have to steal your joie de vivre! You can combat these obstacles with a handful of invigorating, strength-building exercises for menopause symptoms. By incorporating the following ten exercises for menopause into your fitness routine, you’ll feel empowered to face your life with the strength of the Superwoman you are!

Electrify your life with these vitality-boosting exercises for menopause symptoms

At JOC, we recommend a routine that mixes body weight, free weights, and some weight machines. When working with any type of weight, it’s important to select the ideal heaviness for your body. You want to find a weight that is just right. A weight that’s too easy to lift doesn’t use your workout time efficiently. On the flip side, going too heavy can lead to serious injury.

New to the gym? Many first-timers of our report feeling a twinge of intimidation when it comes to navigating bizarre-looking weight machines and other unfamiliar fitness equipment. Have no fear! After reading this guide, you’ll feel fit to face any gym session with confidence.

1. Machine Leg Press


The leg press is one of the most popular workout machines at any gym. It expertly targets your hamstrings, quadriceps, and glutes to whip your legs and booty into tip-top Superwoman shape.

Start by sitting at the leg press machine with your back and head resting comfortably against the padded bench. Before getting started, note the following about your form:

At a gradual pace, gently push the footplates away from your body. Never lock your legs straight—there should always be a gentle bend in your knees. Slowly bring the weight back towards you by releasing pressure on your feet. The keyword phrase here is slow and steady in order to maintain your form!

2. Machine Chest Press


The machine chest press works your chest, shoulders, and triceps. Similar to the leg press, you want your back and booty comfortably seated against the padded backrest. Without locking your elbows, exhale slowly as you push the handles away from your chest. Bring the handles slowly back towards you until they are in line with your chest. Moving any further backward can lead to undue shoulder strain.

3. Machine Shoulder Press


For biceps, forearms, and triceps you’re not afraid to show off, you can use the machine shoulder press. This top exercise for menopause symptoms starts like many of the others: seated with a flat back against the padded support. While staring straight ahead, press the handles up and above your head without locking out your elbows. Slowly bring the handles back downwards until your elbows return to a 90-degree position.

Make sure you remain seated throughout—this isn’t the time for your glutes to take flight, Superwoman!

4. Dumbbell Ground to Press

Here’s where you graduate from weight machines and transition to floor exercises. Head over to the free weights racks to grab two dumbbells. Place one beside the outside of each foot. Facing forwards with your feet hip-width apart, gently bend your hips to grab each weight. Driving upwards through your hips, you’ll lift the dumbbells to your shoulders. From there, slowly lift the weights above your head in a clean and controlled motion. Gently tilt your hips to bring the weights back down to the floor mat.

5. Dumbbell Alternating Lateral Lunge


Let’s power up those glutes and hamstrings! Stand tall holding two dumbbells steadily against your thighs. Starting with your right leg, take a large step to the right. Bend your right knee and straighten your left leg. Don’t bob or bow that knee—keep it facing forwards to protect your joints. Hold this position momentarily before propelling yourself back to the center.

6. Dumbbell Straight-Leg Deadlift


This is an excellent exercise to firm up your hamstrings and glutes. Start in the same upright standing position as the previous exercise, holding two dumbbells against your thighs. Without bending your knees, gradually bend at the hip to push your booty backward. Hold for a moment before thrusting your hips forward to return to starting position.

Your back should always be straight during this exercise! Don’t hunch or you could hurt yourself.

7. Dumbbell Standing Row


Tighten and tone your shoulders and arms with dumbbell standing rows. Starting in the same position as the previous two exercises, hold two dumbbells with your palms facing toward you. Bend your elbows to lift your dumbbells. Protect your shoulder and neck muscles by avoiding a “shrugging” motion. Lift using your elbows and arm muscles.

8. Bird Dogs


Now, we’ll transition to the best bodyweight exercises for menopause symptoms—starting with bird dogs. Bird dogs are a popular staple on both yoga mats and gym floors. This bodyweight exercise targets your lower back, abdominals, glutes, and thigh muscles for legs that look and feel amazing. This exercise for menopause symptoms helps by strengthening your almighty core and back muscles, training both your balance and stability.

Start in tabletop position, with your knees hip-width apart and your hands placed on the ground in line with your shoulders. Slowly extend one arm out in front of you while sending the opposite leg behind you. Ultimately, you should feel a straight line from your fingertips to your heel. Hold briefly before contracting back inwards. Alternate sides.

9. Stability Ball Dead Bug

Time to light up those core muscles, ladies! For this one, you’ll need a stability ball. Start by lying flat on your back with your knees bent and arms straight up in the air. Using your knees and hands, levitate the stability ball above your torso. Once you feel comfortable and stable, send one arm back behind your head and slide the opposite foot forward. Hold for a few seconds before gradually returning to the starting position to swap to the alternate side.

10. Glute Bridges


On the hunt for exercises for menopause that will strengthen your core, improve your posture, and give your tush a nice lift and shape? This all-around floor exercise will supercharge your whole body.

Facing upward, lie on the floor with your knees bent and your arms palm-up beside your body. Slowly lift your hips until you’ve achieved a straight line from shoulder to knee. Squeeze your glutes and abs inward. After holding for a few seconds, ease your body back down towards the mat.

These ten exercises for menopause symptoms do more than strengthen your body. They’ll help boost your overall energy levels, reduce hot flashes, and liven your mood to face the world with optimism and confidence.

Want to learn more about how you can earn your best body after 40 with The JOC Method? Download our FREE Transformation Guide now for more tips and tricks!


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