Cardio or Weights? Why You Need Both During Menopause

During menopause, your body undergoes many changes that affect metabolism, muscle mass, bone density, and cardiovascular health. While fitness advice often pushes either “lift heavy” or “do cardio,” the best approach combines both. Each type of exercise offers unique benefits essential for your health in midlife.

Cardiovascular Exercise

Cardio includes activities such as brisk walking, swimming, cycling, jogging, dancing, and stair climbing. It primarily focuses on strengthening your heart and lungs, improving endurance, and boosting overall energy levels. Cardio helps regulate blood sugar by improving insulin sensitivity, lowers harmful LDL cholesterol, reduces blood pressure, and activates your immune system to help prevent illness. Regular cardio also promotes mental clarity and uplifts mood by releasing endorphins and reducing stress.

Strength Training

Strength training involves bodyweight exercises, resistance bands, free weights, Pilates, and yoga. Unlike cardio, strength training targets building and maintaining muscle mass, which is crucial as aging and menopause naturally cause muscle loss (sarcopenia). More muscle mass means a higher resting metabolic rate, helping you burn more calories even when at rest. Strength training also supports bone density, lowering the risk of osteoporosis by stimulating bone growth. Additionally, it improves posture, balance, and joint stability—helping reduce injury risks and maintain mobility.

Why Both Matter

Relying solely on cardio may not adequately prevent muscle and bone loss, while focusing only on weights might miss cardiovascular health benefits. The combination improves insulin sensitivity more effectively, supports a healthy weight, and enhances mental well-being. Together, cardio and strength training create a balanced fitness routine that addresses the unique challenges of menopause and promotes long-term health.