5 Reasons Full Body Workouts Are Meno Magical!

During menopause, our bodies are changing—sometimes in ways that can feel unpredictable. Hormones shift, muscle mass naturally declines, and metabolism slows down. But here’s the good news: the right kind of movement can help you feel strong, energized, and balanced again.

Full body workouts are one of the most effective (and time-efficient!) ways to do that. They build strength, improve balance, support metabolism, and keep energy levels steady throughout the day. And when paired with the right nutrition—like fiber and protein-rich snacks that truly satisfy—this combo can feel nothing short of meno magical!

Let’s break down why full body workouts are so powerful for women in menopause and perimenopause—and how you can get started today.

Reason #1: They’re Time-Efficient and Sustainable!

Let’s be honest: Between work, family, and everything else midlife brings, spending hours in the gym isn’t always realistic.

Full body workouts are efficient because they train multiple muscle groups in one session. You get strength, cardio, and stability all rolled into one. That means more results in less time—and more energy left for the things you actually enjoy.

You don’t need fancy equipment either. A pair of dumbbells, a resistance band, or even just your own body weight is enough to create an effective, hormone-friendly workout.

Reason #2: They Help Preserve Lean Muscle Mass

Once estrogen starts to fluctuate, women can lose muscle more easily. Muscle isn’t just about strength—it’s key for maintaining a healthy metabolism, bone density, and stability.

Full body workouts recruit multiple muscle groups at once. That means you’re not just working your arms or legs in isolation—you’re training your body as a coordinated system. Movements like squats, push-ups, and rows build muscle throughout your body and help you stay strong for everyday activities.

As a bonus, more muscle means your body burns more energy, even at rest.

Reason #3: They Support Healthy Blood Sugar and Weight Balance

Hormonal changes during menopause can make blood sugar regulation a bit trickier. Sudden drops or spikes can affect energy, mood, and even sleep quality.

Full body strength training increases insulin sensitivity, meaning your body uses carbohydrates more efficiently for fuel. When combined with smart snacking—like a fiber- and protein-rich MenoWell Bar between meals—you help your body stay fueled, not frazzled.

Consistency here is key. A few workouts per week, plus steady nourishment, can go a long way toward supporting your overall metabolic health.

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Reason #4: They Improve Balance and Coordination

Many women notice changes in balance during menopause, often due to shifts in muscle tone and joint stability. Full body workouts strengthen your core and stabilizer muscles—helping you feel more grounded, steady, and confident in your movement.

Exercises like lunges with a torso twist or single-leg deadlifts train both strength and coordination. And when you move through multiple planes of motion, you’re preparing your body for real-life movements—whether that’s climbing stairs or catching yourself if you trip.

Reason #5: They Boost Energy and Mood

Last but definitely not least, exercise is one of the best mood-boosters out there. It encourages the release of endorphins—your body’s natural “feel-good” chemicals—and helps regulate sleep, stress, and energy levels.

Full body workouts increase circulation, oxygen flow, and overall vitality. Even short 20–30 minute sessions can lift fatigue, reduce tension, and leave you feeling more like yourself. Thank goodness!!

Two Full Body Workouts for Midlife Women

Below are two well-rounded routines designed for menopausal and perimenopausal women. Each includes movements that build strength, support bone health, and improve balance—all while being gentle on joints.

Important Note: Good form matters!  If you’re uncertain about how to perform any of these exercises, do a quick search on YouTube and you’ll find lots of great and quick tutorials. 

Routine #1: 15-30 Minute Strength & Balance Flow 

Warm-Up (3 minutes)

  • March in place – 1 min

  • Arm circles – 30 sec forward / 30 sec back

  • Hip circles – 1 min

Main Circuit (Repeat 2–3x)

  • Bodyweight Squats – 12 reps

  • Push-Ups (wall or floor) – 10–12 reps

  • Bent-Over Rows (using dumbbells or resistance band) – 12 reps

  • Standing Side Leg Lifts – 10 each leg

  • Plank (on knees or full) – hold 30 seconds

Cool Down (3 minutes)

  • Forward fold stretch – 1 min

  • Shoulder stretch – 30 sec each side

  • Deep breathing – 1 min

Routine #2: 30-Minute Full Body Circuit with Light Weights

Warm-Up (5 minutes)

  • Step side to side with arm swings – 2 min

  • Cat-cow stretch – 1 min

  • Bodyweight lunges – 1 min

  • Shoulder rolls – 1 min

Main Circuit (Repeat 3x)

  • Dumbbell Deadlifts – 12 reps

  • Dumbbell Shoulder Press – 10 reps

  • Reverse Lunges – 10 each leg

  • Bicep Curls to Shoulder Press – 10 reps

  • Glute Bridges – 12 reps

  • Standing Calf Raises – 15 reps

Cool Down (5 minutes)

  • Quad stretch – 30 sec each leg

  • Hamstring stretch – 1 min

  • Deep breathing with arms overhead – 1 min

These routines build full-body strength and stamina without overtaxing the body—perfect for keeping hormones and energy in sync.

Fueling Your Workout (and Recovery) the Smart Way

What you eat before and after your workout matters just as much as the workout itself. During menopause, keeping blood sugar steady is essential for sustained energy and mood.

A quick, balanced snack with both protein and fiber—like a MenoWell Fiber + Protein Bar—can make all the difference. They help satisfy hunger, curb sugar cravings, and provide steady fuel for your next workout (or your next meeting).

They’re also made with clean, plant-based ingredients that support women’s unique needs during menopause:

  • Organic maca to help balance blood sugar and support hormones

  • Probiotic fiber to promote satiety and gut health

  • 7–8g of plant protein to maintain muscle and metabolism

  • MCT oil from coconuts for steady brain energy

  • And wholesome greens like spinach and kale in every bar

MenoWell Bars are an easy way to nourish your body between meals—or as a satisfying post-workout snack. Because when your body feels fueled, your workouts feel magical.

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The Meno Magic Takeaway

Menopause doesn’t have to mean slowing down—it can be a time to feel stronger, steadier, and more connected to your body than ever. Full body workouts give you the best return on effort, helping you build strength, improve balance, and feel energized all day long.

Pair that movement with smart, nutrient-dense snacks, and you’ve got a powerful combination that supports both your hormones and your happiness.

 

 

Sources:

  • Harvard Health Publishing: "Strength training: Get stronger, leaner, healthier"

  • Mayo Clinic: "Exercise and menopause: Keep your body strong"

  • North American Menopause Society: "Exercise and Menopause"

  • Cleveland Clinic: "How to Maintain Muscle Mass During Menopause"
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