Ep. 46 | Menopause Exercise: Why Less Is More (And What to Do Instead)
You're doing the 6am spin class. The long runs. The daily cardio grind. Working harder than you ever have.
And your body is responding by gaining weight, tanking your energy, and making you feel worse.
What if the problem isn't that you're not exercising enough — but that you're exercising wrong for the body you're in right now?
During perimenopause and menopause, the rules change. And the exercise habits that served you in your 30s can actively work against you in your 40s and beyond.
In This Episode, You'll Learn:
The Cardio Trap
Why too much cardio is counterproductive during menopause — it spikes cortisol, increases stress on an already overwhelmed system, and can stall fat loss instead of accelerating it
How excessive cardio affects your stress hormones and metabolism — and why your body responds by holding on tighter, not letting go
Strength Training Benefits
Why strength training is non-negotiable in midlife — for bone health, muscle preservation, metabolic function, and hormonal balance
How building and maintaining muscle directly impacts your energy, your weight, and your overall well-being during menopause
A Balanced Approach
How to combine moderate cardio with strength training for the best results
The role of flexibility work and high-intensity interval training — and how to use both strategically without overdoing it
What a balanced weekly exercise routine actually looks like for a woman in menopause
Personalized Strategies
Why one-size-fits-all exercise programs don't work for menopausal women — your body has different needs, different recovery capacity, and different hormonal demands right now
The importance of working with someone who understands menopause and can help you build a routine that supports your body instead of stressing it further
Less isn't lazy. Less — done strategically — is smarter. Your body doesn't need more punishment. It needs the right kind of movement, at the right intensity, with enough recovery to actually benefit from it.
That's support over pressure. And it applies to your workouts just as much as your nutrition.
This episode is for you if: You're a woman over 40 in perimenopause or menopause who's been exercising harder than ever with nothing to show for it — and you're ready to hear that there's a better way. One that actually works with your body instead of against it.
Links & Resources:
🎯 Take the free quiz → What's Really Causing Your Symptoms? https://cindistickle.com/quiz
📅 Book a free Hormone Reset Clarity Call → https://calendly.com/cindistickle/menopause-hormone-clarity-call
🌿 Learn more about It's Not Just Hormones™ System → https://cindistickle.com
👩💻 Join the free community → It's Not Just Menopause: No-BS Support with Real Answers → https://www.facebook.com/groups/nobsmenopause
📱 Follow on Instagram → @cindisticklenutrition
💬 If this episode spoke to you, please share it with a friend — or leave a 5-star review on Apple Podcasts. It helps more women find the root-cause menopause support they deserve.
