Menopause marks a significant phase of life. It is a time when hormone changes can cause symptoms that make weight management more challenging. Low exercise motivation during menopause is very common. It can be frustrating; the strategies that worked for weight management in a woman’s 20s and 30s may no longer be effective. Let’s explore the impact of menopause on weight, the hurdles it brings, and strategies to overcome them. We can uncover ways to maintain a healthy weight during this transformative process, whether those symptoms are part of your experience.
The hormonal fluctuations during menopause can affect how easily our bodies store fat and influence eating behaviors. And because of the symptoms that come with ovarian hormone depletion, the menopause transition usually coincides with a decline in physical activity, posing an extra challenge for weight management.
Motivation dips are also common, leaving many women less enthusiastic about home workouts or hitting the gym.
Why is this experience of the menopause transition so common? Blame hormones, because estrogen release from the ovaries declines over several months, and this leads to a period of impaired dopamine signaling in the brain. Dopamine is important for exercise motivation, so this is one reason women tend to exercise less, and at lower intensities, during the menopause transition. 
As you may expect, a tendency for inactivity during menopause is reflected by a loss of strength and fitness. For instance, the average woman experiences a 2-3% loss of strength. And many women take fewer steps per day as they transition, with research indicating that their preferred walking speed is also reduced.
Studies show that lapses in exercise adherence influences a woman’s psychological state. Taking even one or two weeks off from their regular workouts during menopause provides these research-driven results:
These lapses are associated with a difficulty getting active again, with 39% of women transitioning from active to sedentary during menopause! And research confirms that this relapse into inactivity is associated with higher anxiety and depressive symptoms.
Friends to the rescue, because when we workout with others, we stick with the routine better. This means it is a little easier to follow through on healthy intentions when you have accountability partners. Personal trainers, group exercise instructors, and strength and conditioning coaches can help you stay motivated in the gym.
Being active does not mean drudgery! Try a dance class with a friend, take a walk to a new place in town, bring your dog to a beautiful park. Aim for an activity that you find pleasant and interesting. Be willing to try a new experience, even if you are unsure about how it will all turn out. Embrace uncertainty and bring a positive attitude to new opportunities for movement!
Many women have dips in mood that add to critical inner dialogues. But harsh self-judgment can hold us back from achieving weight management goals. Be kind to yourself, asking: How would I respond to a friend who is experiencing this same situation?
A quest for perfection can be a barrier to completing full workouts, but more movement throughout the day can also help you stay active. Short or low-intensity movement breaks are great ways to stimulate circulation, enhance mood, and better manage body weight.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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