Why Pilates is a Game-Changer During Perimenopause and Menopause

Going through menopause is one of the biggest changes a woman's body will ever experience. As we move through perimenopause and into menopause, our bodies undergo significant hormonal shifts—most notably, oestrogen levels drop by around 90%, while progesterone production essentially stops. At the same time, cortisol (our stress hormone) often becomes harder to regulate, with nearly a quarter of menopausal women showing elevated stress hormone levels compared to younger women.

These hormonal changes don't just affect our mood and sleep—they create a domino effect throughout the body. When oestrogen declines, it directly impacts our bone-building cells while ramping up the cells that break down bone tissue. This imbalance means women can lose 1-2% of their bone density every year during the first five years after menopause—significantly increasing the risk of fractures and inflammation.

Why Resistance Training is Essential

Here's where the research gets exciting. Resistance training has emerged as one of the most powerful tools for helping women navigate menopause successfully. Studies show that progressive resistance training can actually increase bone density in the spine by 1-3% each year in postmenopausal women—essentially reversing the natural bone loss that occurs during this time.

But it's not just about bones. The Watson et al. (2018) study revealed something remarkable: menopausal women who participated in structured resistance training programs not only maintained their muscle mass but also saw their resting metabolic rate increase by 7% over just 16 weeks. This is huge, considering our metabolism typically slows down by 2-3% every decade after age 30.

At The Core Project, our method focuses heavily on resistance training, using a smart mix of bodyweight exercises, free weights, and reformer-based Pilates. When we progressively add resistance in a controlled and thoughtful way—along with dynamic movement—we place healthy, intentional stress on our muscles and bones. This stimulates the production of new bone-forming cells and enhances joint health and flexibility. The result? You feel stronger, more stable, and more capable in your day-to-day life.

Why Pilates is Perfect for This Life Stage

Pilates, with its focus on controlled movements and progressive resistance, is perfectly suited to meet the needs of menopausal women. Research by Sekendiz et al. (2007) showed significant improvements in bone mineral density among postmenopausal women after just 12 weeks of Pilates, with the most notable gains happening in the spine and hip areas—exactly where fractures are most likely to occur.

This multi-directional approach of varied resistance patterns is what research tells us produces the best results for bone health. But Pilates is also joint-friendly and adaptable by nature, making it sustainable for the long term.

The Mind-Body Connection: More Than Just Physical

One of the most powerful aspects of Pilates is how it addresses both physical and mental wellbeing simultaneously. The mind-body integration that's central to Pilates practice has been shown to significantly reduce perceived stress and lower cortisol levels. This is particularly important during menopause when stress hormone regulation becomes more challenging.

The controlled breathing patterns and deep mind-body connection that are fundamental to Pilates help activate our body's relaxation response, promoting better sleep, reducing anxiety, and soothing the nervous system. When you're dealing with the sleep disruptions and mood changes that often come with menopause, this aspect of Pilates becomes just as valuable as the physical benefits.

Breaking the "Low-Impact Means Easy" Myth

One of the most common misconceptions we hear is that because Pilates is low-impact, it must be easy or less effective. This couldn't be further from the truth. Research shows that Pilates exercises can generate the same level of muscle activation as traditional strength training, but without the joint stress.

What makes Pilates so effective is its focus on controlled movements, particularly during the lengthening phase of exercises. This type of muscle work provides powerful stimulation for both muscle and bone development. Studies comparing Pilates to traditional resistance training in postmenopausal women found equivalent improvements in strength, balance, and bone health markers. Interestingly, women in the Pilates groups were more likely to stick with their exercise programs long-term, probably because the method is more adaptable and easier on the joints.

Creating a Supportive Space for Growth

The environment where you exercise matters just as much as the exercise itself. Research shows that women who feel supported and confident in their exercise environment are much more likely to stick with their fitness routine long-term. This is especially important during menopause, when many women feel uncertain about their changing bodies.

The Core Project is, first and foremost, a supportive space. Here, you're encouraged to challenge your body without fear of judgement. We understand that this life stage can feel vulnerable, which is why we've created a safe environment to grow, evolve, and rediscover what your body can do—even during a time of major transition.

Moving Forward with Confidence

The science is clear: targeted, progressive movement isn't just beneficial during menopause—it's essential. Whether you're in the thick of perimenopause or have transitioned into menopause, staying active is one of the most effective ways to manage symptoms and feel empowered in your own skin.

Pilates offers a comprehensive approach that addresses the complex needs of menopausal women. By focusing on bone health, metabolic function, stress management, and psychological wellbeing all in one practice, it provides a path to not just surviving this life stage, but thriving through it. And because Pilates is so adaptable, we can tailor your training plan to meet you exactly where you are.

Whether you're just beginning to notice perimenopausal changes or you're well into your menopausal journey, it's never too late to start. Your body is incredibly adaptable, and with the right approach, you can emerge from this transition stronger and more confident than ever.

So if you're navigating this chapter and want to keep showing up as your bold, strong self, let's move together. Your body deserves this kind of care—and so do you.