Strength Training vs Cardio for Menopause Fitness
Jan 19, 2026
When it comes to navigating fitness during perimenopause and post-menopause, how women move — and why — matters more than ever. Hormonal shifts can impact metabolism, recovery, bone density, muscle mass, and overall energy levels, making a one-size-fits-all approach to exercise ineffective and often frustrating.
These realities are explored in depth in the episode “Strength Training to Cardio: A Comprehensive Movement Plan” from The Resetter Podcast, hosted by Dr. Mindy Pelz and featuring guest expert Dr. Stacy Sims, an internationally recognized exercise physiologist and nutrition scientist. Over the course of this 69-minute, science-backed conversation, they break down how different types of movement support women’s health through midlife and beyond — and why balance is the real goal.
Why Strength Training Is Foundational During Menopause
One of the episode’s central takeaways is the critical role strength training plays for women navigating hormonal changes. As estrogen declines, women are more susceptible to muscle loss, reduced metabolic efficiency, and decreased bone density. Dr. Sims emphasizes that resistance training is not just about building muscle for aesthetics — it’s about preserving function, resilience, and independence.
She even describes strength training as functioning similarly to a natural hormone replacement, due to its positive effects on tissue quality, metabolic signaling, insulin sensitivity, and neuromuscular health. For women in perimenopause and post-menopause, this makes consistent strength training a non-negotiable pillar of long-term health.
From the perspective of a menopause personal trainer, this reinforces why programs that prioritize progressive resistance training are essential — not optional — for midlife women.
Cardio Has a Role — Just Not the Only Role
While strength training takes center stage, the conversation doesn’t dismiss cardiovascular exercise. Instead, Dr. Sims encourages listeners to view cardio as complementary rather than competitive with resistance work.
Cardiovascular training supports:
- Heart and vascular health
- Metabolic flexibility
- Stress regulation and mood
- Endurance for daily life
The caution comes when cardio is overemphasized at the expense of strength training, which can limit gains in muscle mass, bone density, and overall functional capacity. The key message is not “either/or,” but rather strategic balance, customized to each woman’s goals, lifestyle, and life stage.
The Often-Missed Factors: Sleep, Nutrition, and Timing
Beyond movement itself, the episode highlights several critical — and often overlooked — factors that directly influence performance and recovery during menopause.
Dr. Sims discusses the importance of:
- Sleep quality and circadian rhythm alignment
- Macronutrient timing, especially around workouts
- Fueling appropriately rather than under-eating
- Thoughtful use of supplements such as creatine
- A nuanced approach to fasting, rather than blanket recommendations
Rather than promoting rigid dietary rules, the conversation encourages women to experiment, observe, and adapt — recognizing that needs shift as hormones change. These insights align closely with how menopause-focused personal trainers approach coaching: prioritizing sustainability, recovery, and long-term outcomes over extremes.
A More Empowering Way to Think About Movement
Ultimately, this episode reframes exercise as a tool for health, strength, and longevity, not punishment or a means to control weight. The message is especially relevant for women who feel discouraged by workouts that once worked but no longer deliver the same results.
For women in midlife, movement should:
- Support hormonal health
- Build physical confidence
- Enhance daily function
- Reduce injury risk
- Promote long-term independence
That’s a powerful shift — and one that resonates deeply with anyone seeking a smarter, more informed approach to fitness during menopause.
Podcast Credit & Reference
Podcast: The Resetter Podcast
Episode: Strength Training to Cardio: A Comprehensive Movement Plan
Host: Dr. Mindy Pelz
Guest Expert: Dr. Stacy Sims
Listen here:
https://podcasts.apple.com/us/podcast/strength-training-to-cardio-a-comprehensive/id1503897906?i=1000664350585
