25 resources and counting. Something in here is for you. Check back, we're always adding more. Bookmark this page so you never lose your way back.
Stanford Lifestyle Medicine: Strength Training During Perimenopause
Stanford
Stanford's Lifestyle Medicine team covers what the research currently shows about strength training during perimenopause, and why it tends to come up so often in conversations about this life stage. It is clinical and clear, and useful for understanding the reasoning before you decide whether it is something you want to explore.
Tai Chi Qigong for Menopause
Earth Balance Tai Chi
An introduction to Tai Chi and Qigong as practices for menopause support from a specialist studio. These slower, breath-led movement forms have a growing body of research behind them and tend to appeal to women who want something gentle and grounding rather than high-intensity.
Resistance training alters body composition in middle-aged women
PubMed Central (PMC)
A research paper looking at how resistance training affects body composition in middle-aged women. The findings suggest it can make a meaningful difference during the menopause transition, particularly for muscle mass and metabolic health. Useful to know the evidence exists if strength training is something you are thinking about.
University of Exeter resistance training study
University of Exeter
The University of Exeter's research on resistance training and physical health during menopause. A university news piece that makes the study findings readable for non-researchers. Good for understanding what the science currently says without having to wade through a full academic paper.
Growing Stronger
CDC
A free PDF guide from the CDC on strength training for older adults. It is straightforward, practical, and backed by one of the most credible public health institutions in the world. A good place to start if you want a no-nonsense programme to follow.
Healthline: 5 Gentle Yoga Poses for Menopause
Health Line
A beginner-friendly overview of yoga poses that come up frequently for menopause symptom management. The evidence behind yoga for menopause is mixed but plenty of women find it genuinely useful, and this is a clear, accessible starting point.
Moreland OB-GYN yoga for menopause
Moreland OB-GYN
A practical guide from an OB-GYN clinic covering yoga poses commonly used during menopause. Useful if you want a clinical perspective on gentle movement rather than a yoga teacher's framing.
Clinical Pilates and bone mineral density
PubMed Central (PMC)
A study looking at whether clinical Pilates has an effect on bone mineral density. Bone health during menopause is a real concern and this adds to the picture of what movement can do beyond just symptom management.
Qigong on menopausal symptoms and sleep quality
PubMed Central (PMC)
A study looking at the effect of Qigong practice on menopausal symptoms and sleep. Sleep disruption is one of the most commonly reported menopause experiences and the findings here are worth knowing about if you are drawn to gentler movement practices.
Impact of Qigong on menopausal symptom severity
PubMed Central (PMC)
A more recent study on Qigong and symptom severity during menopause. Read alongside the sleep quality study above for a fuller picture of what the research currently shows.
Frances Rayner Fitness
Frances Rayner
Frances Rayner is a personal trainer who works specifically with midlife women. Her site is aimed at women navigating perimenopause and menopause who want to stay strong and well, without having to explain the basics to a trainer who has never heard of perimenopause.
APPI Pilates and the Menopause
APPI Health Group
APPI is a physiotherapy-led Pilates organisation and this course looks specifically at how Pilates can support women going through menopause. It sits somewhere between clinical knowledge and movement practice, which makes it a useful option if you want something more structured than a general class.
Menopause Pilates with Dinah Siman
Dinah Siman
Dinah Siman is a Pilates teacher who built her whole practice around women going through menopause. Her online studio runs live Zoom classes plus a recorded library, focused on what midlife bodies actually need: strength work, bone loading, pelvic floor, balance, breath. The vibe is varied, fun, and human, not punishing fitness culture. She wrote the book on Pilates for menopause too, literally.
Taube Pilates teacher training
Taube Pilates
A teacher training course for Pilates instructors who want to work with perimenopausal and menopausal women. Worth knowing this exists even if you are not a teacher, because it signals that the instructor you work with has had specific training in this area rather than just general Pilates knowledge.
Menopause Movement Coach Certification
Menopause Movement
A training programme for fitness professionals who want to specialise in working with menopausal women. Worth knowing this exists even if you are not a trainer, because it signals that certified coaches with this qualification have specific knowledge of what works at this life stage.
Kajoma Pilates (Menopause Relief)
Katherine Brady
A Pilates resource focused specifically on menopause relief and what this movement practice can offer at this life stage. Practical and focused, aimed at women who want to explore Pilates as a tool rather than a general fitness pursuit.
Pilates 4 Everyone
Emma
A Pilates service that includes specific resources and classes for women going through perimenopause and menopause. Worth exploring if you want Pilates instruction that is designed with this life stage in mind rather than a general class.
Change the Energy Keep the Change (Qigong course)
Master Teresa Yeung
An online Qigong course specifically designed around menopause. Qigong is a gentle, breath-led movement practice with a growing evidence base for symptom management. This course brings that practice into a structured learning format you can follow at home.
Pureland Qigong (Women's Solution)
Master Teresa Yeung
Pureland Qigong's menopause-specific programme covers how this traditional Chinese movement practice can support women during the transition. Gentle, accessible, and designed for women who want something slower than gym-based exercise.
Beginners Yoga for Perimenopause
Yoga & You
A beginner-friendly yoga video aimed specifically at women in perimenopause. Short enough to fit into a busy day and gentle enough if you are coming to yoga for the first time or returning after a break.
Empowering Yoga for Menopause
Well With Hels
A yoga video focused on empowerment and strength during menopause rather than just symptom relief. A slightly different energy to the more restorative yoga videos, for women who want to feel strong rather than just calm.
Menopause Relief: Yoga Moves
Dr. Melissa Oleson
A yoga video specifically focused on symptom relief during menopause, covering poses that come up most often in conversations about hot flushes, sleep, and mood. Good for dipping in and out of rather than following as a full practice.
20 min Yoga for Perimenopausal Balance
Thousand Petals Yoga
A twenty-minute yoga session designed around the hormonal shifts of perimenopause. Short enough to be realistic on a busy day and focused enough to feel purposeful rather than generic.
Qigong for Menopause Relief
Qigong with Kseny
A video introduction to Qigong practice specifically for menopause relief. A useful starting point if you are curious about Qigong but not sure what it involves or whether it is for you.
Building Strength and Muscle After 50
Human Kinetics
A practical video on strength training for women over 50, covering why muscle mass matters at this life stage and how to build it. Useful if you want to see what this kind of training actually looks like before committing to a programme.