FSHP Academy
Women’s Health — all lessons

Anatomy and Physiology

Pelvic floor anatomyUnderstanding the menstrual cyclePhysiological changes before and after pregnancy

Life-Stage and Hormonal Conditions

MenopauseOsteoporosisPCOSThyroid disordersHormonal imbalance: what exercise can and cannot doExercise guidelines: step-by-step prescription

Prenatal Exercise

Contraindications and precautions of prenatal exercisePrenatal exercise prescriptionFirst trimester: strengthening and stretchingSecond trimester: strengthening and stretchingThird trimester: strengthening and stretching

Postnatal Exercise

Postnatal evaluation and abdominal rehabilitationBenefits of postnatal exercise for mother and childPostnatal risks and contraindicationsC-section: post-op management and precautionsPostnatal exercise prescription

Menopause

Menopause and perimenopause — hormonal changes, symptoms, effects on muscle, bone, body composition and cardiometabolic risk, and the role of exercise.

Intermediate Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Describe perimenopause, menopause and postmenopause
  • Explain effects on bone, muscle and metabolism
  • Summarise evidence for exercise in menopause
  • Support clients alongside medical care

Before this lesson

Why this matters

Menopause affects strength, bone, sleep and wellbeing. Exercise is one of the most useful tools available.

Stages

  • Perimenopause: irregular cycles, symptoms begin
  • Menopause: 12 months after final period
  • Postmenopause: thereafter

Effects

Bone loss accelerates, muscle mass and strength decline, visceral fat may increase, sleep and mood can be affected.

Exercise

  • Resistance and impact training improve bone density and function, as in the LIFTMOR trial [watson2018].
  • Hot flushes: evidence that exercise reduces them is insufficient [daley2014]; exercise still benefits mood and sleep for many.
  • Hormone therapy decisions are medical [nams2022].

Practical tips

Cool environment, breathable clothing, flexible intensity on poor-sleep days.

Common mistakes and misconceptions

Case study

A 52-year-old with poor sleep and joint aches starts twice-weekly strength training with progressive loading. After 6 months she reports better sleep and doubles her deadlift.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Introductory needs verification — opens a YouTube search

Menopause

pelvic-health physiotherapists and women’s health clinicians (search)

You will understand: menopause

Why: Clinician-led content; verify the specific video.
Introductory needs verification — opens a YouTube search

Exercise guidelines explained

professional bodies (search, e.g. ACOG, CSEP, RCOG)

You will understand: current guideline recommendations

Why: Clinician-led content; verify the specific video.

Knowledge check

Knowledge check · 0/5

1. Menopause is diagnosed after…

Answer B. Retrospective definition.

2. Falling oestrogen is associated with…

Answer B. Bone loss.

3. Daley et al. (2014) found evidence that exercise reduces hot flushes is…

Answer B. Cochrane.

4. A priority training type for postmenopausal women is…

Answer B. Bone and muscle.

5. Questions about hormone therapy should go to…

Answer B. Medical decision.

Short-answer & application questions

  1. Design a programme for a perimenopausal client.
  2. Explain bone changes after menopause.
  3. Plan symptom-friendly training strategies.

Key takeaways

  • Menopause is defined as 12 months without a period; perimenopause can last several years.
  • Falling oestrogen accelerates bone loss and affects body composition and cardiometabolic risk.
  • Resistance and impact training support bone and muscle; evidence for exercise reducing hot flushes is limited.
  • Hormone therapy is a medical decision made with a doctor.

Connected topics

womens health

Osteoporosis

geriatric fitness

Physiology of ageing: sarcopenia, dynapenia, osteopenia

metabolic health

Metabolic syndrome training guidelines

References

  1. The North American Menopause Society (2022). The 2022 hormone therapy position statement of The North American Menopause Society. Menopause, 29(7):767–794. Guideline check pending
  2. Daley A, Stokes-Lampard H, Thomas A, MacArthur C (2014). Exercise for vasomotor menopausal symptoms. Cochrane Database of Systematic Reviews, CD006108. Systematic review check pending
  3. Watson SL, Weeks BK, Weis LJ, et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research, 33(2):211–220. doi:10.1002/jbmr.3284 RCT check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.