Why Pilates Might Be the Best Exercise for Menopause (According to Experts)

Menopause changes how your body feels. Every woman is different, but many experience energy shifts and mood changes, along with other common symptoms like hot flashes and poor sleep. And often, the way you used to exercise may not be what’s best for your body right now. 

Reformer Pilates is a great choice for women approaching or experiencing menopause. Many experts agree that this low-impact exercise is one of the most effective ways to stay strong and balanced during menopause.

Why is Pilates Helpful During and After Menopause?

For many women, menopause is a time of physical, emotional and spiritual transformation. During menopause, hormonal changes can affect muscle mass, bone density, mood, energy, and sleep quality. These changes are normal, but they can impact how you feel day to day. The right kind of movement can help. Research shows that regular exercise improves strength, flexibility, and overall quality of life during menopause.

The trick is choosing something that supports your body rather than adding more stress. Pilates can help care for the menopausal body in ways that may help support these changes. 

The Benefits of Reformer Pilates for Menopause

Are you looking for the best exercise for women during menopause? Pilates is different from many traditional workouts. It’s especially well-suited to the changes that happen during menopause. 

Exercises focus on:

• controlled movement

• breath

• alignment

• low-impact resistance

If you’re looking for a full-body workout that builds strength while still feeling supportive, Pilates works with your body rather than against it. 

Here’s a look at the benefits of Pilates for menopausal women. 

1. It Helps Maintain Strength as Muscle Mass Changes

One of the biggest shifts during menopause is a gradual loss of muscle. Pilates helps counter this by using resistance and controlled movement to keep muscles active and engaged.

Studies show Pilates can improve muscle strength and endurance, even with consistent sessions a few times per week. That strength carries into everyday life. Standing up, lifting, and moving through your day with more ease.

2. It Supports Bone and Joint Health

As estrogen levels change, bone density can decrease. While research is still evolving, some studies suggest Pilates may help support bone health through resistance-based movement. At the same time, it’s gentle on the joints.

This makes it a good option if:

• high-impact workouts feel uncomfortable

• joints feel stiff or sensitive

• you want something lower strain but still effective
  

3. It Can Help Ease Menopausal Symptoms

Menopause can affect more than just the body. Sleep can become lighter. Energy can fluctuate. Stress and mood shifts can feel more noticeable. Studies have found that Pilates can help reduce fatigue, improve sleep quality, and lower anxiety and depression in postmenopausal women. Some research also suggests it may help reduce overall menopausal symptoms and improve quality of life. 

Even beyond the research, many women notice that it gives them a moment in the day to reset and reconnect.

4. It Improves Balance and Stability

Balance can change during menopause, which increases the risk of falls over time. It’s another reason why Pilates is recommended for people 50 and over. 

Pilates focuses on controlled, stable movement, helping improve coordination and body awareness. Over time, this leads to better balance, stronger stabilising muscles, and more confidence in your movements. 

5. It Supports Your Core and Posture

Postural changes are common during menopause, especially with more time spent sitting or feeling less supported through the spine. Pilates works deeply through the core, including the muscles that support your back and pelvis.

Rather than forcing you into a position, it helps your body find alignment naturally. Over time, this can lead to standing taller, feeling more supported through your spine, and reducing unnecessary tension in areas like the neck and shoulders.

6. It Supports Mental Well-Being

The mental side of movement becomes just as important as the physical. Pilates creates space to slow down and focus. The combination of breath and movement encourages a more present, grounded feeling.

For many people, this becomes a consistent moment of calm in the day. Those moments often help reduce stress, improve mood, and rebuild a sense of connection with your body, especially during a phase of life where things may feel like they’re shifting.

Why Reformer Pilates Feels Different From Other Workouts

Pilates doesn’t rely on intensity. That’s not to say you’re not going to get in a great workout. Just because it’s low-impact doesn’t mean it's less effective. 

Pilates relies on:

• control

• consistency

• awareness

• flexibility

That’s why it often feels more sustainable. You’re not pushing through discomfort or forcing results. When something feels off, you can change up your routine. You’re building strength in a way your body can return to.

How Often Should You Do Pilates During Menopause?

For most people, 2–3 sessions per week works well. This gives your body enough movement to build strength and support mobility, while still allowing time to recover. If you’re just starting, 1–2 sessions per week is a good place to begin. Consistency matters more than doing more.

One of the easiest ways to stay on track is to invest in an at-home reformer. Doing Pilates at home removes barriers like studio scheduling and travel time. Home offers flexibility. Build a routine that fits into your day at any time, any duration, without judgment. Our Forme Go™ platform helps you feel guided, coached, and encouraged during every workout. 

A More Supportive Way to Move

During menopause, the goal isn’t to push harder because menopause isn’t something to push through. It’s something to move through. The way you move during this time can shape how your body feels in the years ahead.

Pilates offers a way to stay strong, supported, and connected to your body. With Forme, that experience becomes easier to bring into your routine. You’re not working around schedules or trying to figure things out on your own. You can follow guided sessions that meet you where you are and help you build from there.

If you’re considering a home Pilates machine, check out our range of Pilates reformers, contact us or visit one of our Forme Showrooms. 

written by Steph Taylor, published on 03-04-2026

Steph Taylor is one of our Forme Go™ Reformer Pilates Instructors. She has been instructing Reformer Pilates classes for the past 6 years. One of the main things she loves about Reformer Pilates is that it is such a low impact form of exercise, so anyone can do it.

"It doesn't matter if you are a total beginner or have been doing Reformer Pilates for a long time, there is always something for everyone!"