Is Pilates good for menopausal women?

rachellawrencepila
Feb 11
4 min read

Menopause can be a time when your body starts to feel a bit unfamiliar.

Things change. Energy can dip, joints can feel stiffer, and movement that used to feel easy might suddenly feel harder than you expect.

A lot of women tell me they still want to move and be active during menopause, but they don’t want to punish their bodies or push themselves in a way that leaves them exhausted or sore.

They want something that feels supportive.

Something that helps them feel good in their body again.

This is where Pilates can be really helpful.

I’m on the other side of menopause, and the way I teach Pilates during this stage of life is shaped by my own experience, as well as many years of working with women going through perimenopause, menopause, and post-menopause.

How Pilates can support you during menopause

Pilates is about working with your body. Not against it.

And that becomes very important during menopause.

Rather than high-impact exercise or pushing through tiredness, Pilates focuses on controlled, mindful movement. It helps you stay mobile, allows you to build strength gradually, and reconnect with your body in a way that feels calm and steady.

Many women find that Pilates helps them feel more comfortable in their bodies, improves posture and balance, and brings a sense of calm as well as strength. It’s not about doing more. It’s about moving in a way that feels right for where you are now.

Moving safely and confidently as your body changes

Hormonal changes can affect joints, muscles, and recovery, and that can make exercise feel a bit daunting. Little niggles can appear out of nowhere, and pushing too hard can sometimes make things worse rather than better.

Pilates is low impact and adaptable. Movements can be kept small, controlled, and supported, with a strong focus on posture, breathing, and deep core strength. Nothing needs to be forced, and everything can be adjusted to how you’re feeling on the day.

The aim is always to help you feel more confident in your body, not less.

Listening to your body and staying within a comfortable limit really matters.

Can Pilates help with hot flashes during menopause?

Pilates won’t stop hot flashes, but it can help you manage them more comfortably.

Breathing is a big part of Pilates, and learning to slow and steady your breath can be very helpful when a hot flash comes on. Gentle movement combined with calm breathing can help you feel more in control and less overwhelmed.

If a hot flash happens during a class, it’s absolutely fine to pause, breathe, and take your time. This isn’t about pushing through. It’s about supporting your body as it goes through change.

Strength, posture, and feeling steadier

During menopause, changes in hormone levels can affect muscle strength, bones, posture, and balance. You might notice you feel a little less steady, more rounded through the shoulders, or less confident in everyday movement.

Pilates works the whole body, especially the muscles that support the spine, hips, and pelvis. There’s a lot of focus on posture and balance, which can make a real difference to how you move and how you feel in daily life.

It’s gentle, but it’s also effective when practised regularly.

Yoga or Pilates during menopause?

Both yoga and Pilates can be supportive during menopause, and there’s not really a right or wrong choice.

Yoga often focuses on stillness, stretching, and relaxation, which many women find calming.

Pilates tends to involve more continuous movement, with an emphasis on strength, posture, and controlled support.

Many women tell me they like Pilates during menopause because it feels guided and structured, but still gentle. Others enjoy a mix of both. The most important thing is choosing something that feels good in your body.

How often should you practise Pilates?

During menopause, consistency usually matters more than intensity.

Shorter, regular sessions can be more beneficial than occasional long or intense workouts. Even 10-20 minutes of Pilates can be enough to help you feel more mobile, stronger, and more at ease in your body.

Energy levels can change from day to day, and that’s completely normal. Pilates allows you to adapt your practice depending on how you’re feeling, without any pressure to perform.

Finding online Pilates that feels supportive

Online Pilates can be a great option during menopause because it allows you to move at your own pace and in your own space.

Gentle, supportive classes can be especially helpful if you’re dealing with stiffness, joint issues, or low energy. Having shorter sessions available also makes it easier to stay consistent without feeling overwhelmed.

You can listen to your body and choose what feels right for you on that day.

Try my 30 Minutes Menopause Relief

Or check out my longer Pilates for Menopause routine