The short answer: yes. Pilates builds strength, supports your core and joints, and works with your energy instead of against it. During perimenopause and menopause, that matters more than ever.
What Changed for Me in Perimenopause
As I got closer to perimenopause, I had to change how hard I worked out. Joint pain and fatigue showed up more often. The days around my period got chaotic, with less sleep and less energy.
"Go big or go home" workouts stopped paying off for me. Pushing through a punishing class on a bad week just left me more drained.
So I started listening to my body and going with the flow of my hormones, month to month. Some weeks I have more to give. Some weeks I don't. Pilates lets me meet myself wherever I am.
What I See in the Women I Teach
The two things I hear about most:
Weight gain around the middle
Losing strength
For some women, it feels like waking up in a completely different body.
A lot of them come to Pilates doubtful. They don't believe something this slow and controlled can make a difference. Then something shifts. They feel strong and capable. They notice muscles working that they never felt in other workouts. It changes how they see exercise, and how they feel about their bodies.
Can Pilates Help With Menopause Belly Fat?
Crunches won't fix belly fat
Don't believe anyone who tells you differently. You can't crunch away fat from one spot.
Add strength to your cardio
Cardio is important. But if it's all you're doing, add strength training. Pilates counts. Here's more on whether Pilates counts as strength training.
Muscle burns more calories than fat, even at rest, so building it supports any weight loss you're working toward. If you're wondering where Pilates fits between cardio and strength, I break it down in what kind of workout Pilates is.
Eating less and doing more often backfires
Many women respond to menopause weight by eating less and exercising more. It often doesn't work. Our bodies in our 40s and 50s are different from our bodies at 25.
Talk to your doctor about your hormones
If nutrition and exercise aren't changing things, see your doctor and talk about your hormones. The research on hormone therapy (HRT) has shifted a lot, and it's worth a conversation.
How to Adjust Your Pilates Week Around Your Energy
On low-energy or bad-sleep days
Your brain will tell you to stay on the couch. Try 15 minutes of gentle, low-impact movement instead. It can change the tone of your whole day.
It often snowballs, too. Fifteen minutes on the mat gives you a boost of energy, and suddenly you feel like lifting some weights or getting outside for a walk.
Sherry, one of my members, did a 15-minute warm-up in the studio recently and sent me this right after:
““That felt SO good! I had no idea how tight I was. This will be a go-to for many Mondays. Thank you, Christine. Have a great day!””
On days you feel good
Do a full class. Add light weights, or a walk afterward. Use the energy while you have it.
What I'd skip
I'd avoid HIIT and lean into lower-impact movement. Pushing harder isn't the answer right now. Here are 6 workout mistakes women over 50 make and how to fix them.
3 Pilates Moves to Start With This Week
If you only do three moves, make it these. They build full-body strength, core stability and strength in the back of your body. All of that supports you off the mat, in everyday life.
Plank
On your forearms or hands, with your body in one long line from head to heels. Drop your knees to the mat to make it easier. Hold for 20 to 30 seconds and breathe.
Toe Taps
Lie on your back with your legs lifted and knees bent at 90 degrees. Slowly lower one foot to tap your toes on the mat, keeping your low back steady. Switch sides. Do 8 to 10 on each side.
Bridges
Lie on your back with your knees bent and feet hip-width apart. Press through your feet to lift your hips, then lower slowly. Do 8 to 10.
If you're dealing with pain, check with your doctor or a physio before you start.
You Aren't Alone
It's so common to feel like a stranger in your own body at this stage of life. That doesn't mean your body is failing you. It means it's asking for something different.
If you're new to all of this, start with my guide to Pilates for women over 40.
Ready to Get Stronger?
Building muscle is one of the best things you can do for your body through menopause. Here's how I approach strength training for women over 50, with classes you can do at home. Try it free for 7 days.
