Exercise, perimenopause and menopause: your questions answered
These are some of the most common questions we hear from women navigating perimenopause and menopause. For more detail on any of these topics, follow the links through to the full articles.
Why do I feel so different in my body during perimenopause and menopause?
Because estrogen does far more than most women are ever told. It has receptors in your brain, your bones, your muscles, your tendons, your joints and your pelvic floor. As levels fall, all of those tissues feel it, often at the same time. What you are experiencing is real, it is hormonal, and it makes complete sense given what is happening in your body. [Read more:Estrogen Loss Menopause: What It Actually Does to Your Body – WHEN]
What is osteoporosis and should I be worried about it?
Osteoporosis is not something you can feel. Your bones become less dense and more fragile gradually, without any warning, until something gives way. The menopausal transition is when bone loss speeds up, which is why this is the time to pay attention. The good news is there is a lot you can do, and it is never too late to start. [Read more: Osteoporosis and Menopause – WHEN]
Why are my muscles changing during perimenopause and menopause?
You might have noticed it. Things that felt easy now require more effort. You take longer to recover after activity. That is not your imagination and it is not just age. Estrogen helps maintain muscle mass and strength, and as levels fall your muscles feel that change. It starts during perimenopause, before menopause even arrives. Staying active makes a real difference to how this plays out. [Read more: Sarcopenia and Menopause: Why Your Muscles Change – WHEN]
What exercise is best for my bones during menopause?
More than you might think counts. Resistance training, anything that works your muscles against some form of load, weights, bands, your own bodyweight, helps protect bone density. Adding impact activity like brisk walking, jogging, jumping or dancing makes it even stronger. Combining both works better than either alone. It does not have to be heavy and it does not have to be in a gym. [Read more: Exercise and Bone Health in Perimenopause and Menopause – WHEN]
Why do my joints hurt so much during perimenopause and menopause?
If your joints have started hurting in ways you cannot explain, you are not imagining it. Joint pain is one of the most common experiences of perimenopause and menopause, and one of the least talked about. Research points strongly to estrogen loss as a key driver. For many women there is nothing on a scan to explain it. The pain is real, and keeping moving, carefully and with modifications where needed, is one of the best things you can do. [Read more:Joint Pain During Perimenopause and Menopause – WHEN]
What happens to my pelvic floor during menopause?
Most women are not told much about their pelvic floor until something goes wrong. Estrogen keeps it strong and functional, so as levels fall, things change. Leaking, urgency and pelvic discomfort can all happen during this life stage and are connected to the same hormonal shift affecting your bones and muscles. Pelvic floor exercises help, and if symptoms are affecting your life, support is available. The National Continence Helpline on 1800 33 00 66 is free. [Read more: Your Pelvic Floor During Perimenopause and Menopause – WHEN]
I want to exercise but I just cannot make it work. What can I do?
Start with what is actually possible right now, not what an ideal program would look like. Ten minutes of walking counts. Climbing stairs counts. Carrying shopping counts. The barriers you are facing, time, cost, energy, symptoms, are real and WHEN sees them. Movement that fits your life is the movement that will actually happen. [Read more: Exercise During Perimenopause When Life Gets in the Way – WHEN]
References
WHEN Position Statement: Resistance Training Across the Menopausal Transition (April 2026). Women’s Health Education Network. www.when.org.au
WHEN Exercise and Perimenopause and Menopause article series (2026). Women’s Health Education Network. www.when.org.au
Developed by the WHEN Clinical Team
Clinically reviewed by the WHEN Clinical Governance Committee
Last reviewed: July 2026
