Why Circuits Aren’t Enough In The Menopause
The Reality Of Menopause
Did you know one of the faaabulous things about being a woman is that we can start experiencing a decrease in muscle mass (sarcopenia) from the age of 31? This decrease accelerates to 10–15% between the ages of 50–70. In contrast, men usually don’t start experiencing sarcopenia until around 55 years old. As a result of sarcopenia, we also see a decrease in VO₂ max and endurance performance.
To add to this, we also experience the perimenopause and menopause, where our hormones have a wild time and we see a decrease in oestrogen. Oestrogen plays a big role in mitochondrial function, and mitochondria are essential for developing and maintaining muscle mass. Less oestrogen means fewer mitochondria, which ultimately means less support for our muscles.
Obviously, I’m being a tad facetious in saying this is a glorious time, but menopause comes with all sorts of weird and wonderful symptoms. Today’s focus, though, is on the importance of strength and bone health – and why Pilates and circuits just won’t cut it on their own.
The Physiology Behind it
Oestrogen acts as our body’s natural anti-inflammatory. It’s anabolic (meaning it helps build muscle), and it affects actin and myosin coupling (essential for muscle contractions). As oestrogen levels decrease with age, we see a decline in lean muscle mass, reduced collagen elasticity, decreased strength, reduced tolerance for load, and greater joint stiffness. Alongside this, we experience a decrease in bone mass and bone density, as well as a decline in pelvic floor strength and overall muscle tone.
Since muscular declines are more profound in females compared to males, menopause accelerates both muscle mass and bone density loss. Muscle power loss is estimated at 40–50% in women aged 50+. Strength training is the most effective way to slow these changes, and should form a cornerstone of women’s health and fitness as we age.
Why Circuits Or Pilates Alone Aren't Enough
Now don’t get me wrong – Pilates and circuit classes have their place. Pilates is fantastic for posture, mobility, breathwork, and deep core awareness. Circuits are a fun way to train cardiovascular fitness and can help with muscular endurance. But here’s the issue:
They rarely use enough load. Most circuit or Pilates-style classes involve bodyweight or light resistance (bands, small dumbbells, or high reps). This doesn’t get you into the 60–70% of 1RM (one rep max) zone that stimulates muscle growth and bone adaptation.
They tend to bias endurance, not strength. If you leave sweaty and out of breath, you’ve worked your cardiovascular system. That’s valuable, but it’s not the same as progressive overload for your muscles.
They don’t stress the bones enough. Bones respond to heavy load and impact. Without that stimulus, bone density continues to decline.
They don’t offset the hormonal changes. With oestrogen’s decline, we need more stimulus to maintain muscle and bone, not less.
That’s why circuits and Pilates alone are not sufficient during this stage of life.
What The Evidence Says
The American College of Sports Medicine (ACSM) recommends resistance training for major muscle groups 2–3x per week, working at 60–70% of your 1RM (a weight you can only lift 8–12 times with good form). This level of effort is what provides the hormonal, musculoskeletal, and metabolic benefits that women in midlife and beyond need.
What This Looks Like In Real Life
Think:
SQUAT
DEADLIFT
LUNGES
ROWS
OVERHEAD PRESS
BENCH PRESS
Performed with good form, rest between sets, and with enough weight to challenge you. This means weights that feel heavy by rep 8–10, not something you can breeze through 15–20 times.
Don’t be afraid of lifting heavy. It’s one of the best things you can do for your bones, heart, metabolism, pelvic floor, and mental health in midlife and beyond. Circuits and Pilates can still play a role, but they should complement, not replace, proper resistance training.
So if you’re navigating perimenopause or menopause, remember: don’t just move, lift. Your future strength, bone health, and vitality depend on it.
