The best workout for menopause as Jo Whiley shares secrets

Jo Whiley has opened up about her experiences of the menopause, explaining how she “cried all the time”, but turning to strength training helped her symptoms.

The 59-year-old, BBC Radio 2 DJ told Women's Health UK that going to the gym “really saved me” during that period of her life.

“I did go through a period of time when I felt like I was just a bit weak but I think it’s probably when the menopause hit," she explains.

“When I was going through it, I think the conversation wasn’t being had that vocally, like it wasn’t on social media with Davina [McCall] and her campaign. I really lost myself.

“I cried all the time. I mean, I cry a lot anyway but I cried all the time."

The radio presenter went on to describe how she felt when she first started experiencing menopause symptoms.

"I just felt very weak, and going to the gym and getting myself strong has played a really, really big part in helping me be the person I am today. It really saved me.”

Whiley also spoke about the anxiety she used to suffer from on stage, describing it as “ruining my life”.

The BBC Glastonbury presenter adds: “It’s taken a lot of personal development to get me on that stage in front of those people.

“It’s been really hard, I remember doing one gig, and I was just so scared, I thought, I can’t go on like this. This is ridiculous. It’s ruining my life because I’m just such a ball of anxiety.

“I realised how happy it’s making people when I do these gigs and the audience that I’m playing to is why I do what I’m doing, that was a game changer.”

Health benefits of strength training in menopause

Strength and resistance training - weight bearing exercise that places resistance on your muscles - is key for women going through the menopause transition as it can increase muscle mass which keeps you strong, fit, and healthy.

Levels of the female sex hormone oestrogen decline during this period, increasing your risk of osteoporosis - the hormone helps keep the bones strong.

Strength training can help reduce this effect, while also helping to improve mental health.

One 2016 study found that 12 weeks of strength training was significantly correlated with positive change in the physical and mental health of menopausal women and could increase their quality of life.

Another study from 2023 determined that resistance training resulted in "significant improvements in strength, physical activity, bone density and hormonal and metabolic changes in menopausal women", and had a positive effect on symptoms such as high heart rate, blood pressure and hot flashes.

Strength training has been consistently shown to improve insulin sensitivity, especially in older women, meaning that the body is better able to process and soak up carbohydrates rather than storing them as body fat.

Weight training also increases metabolic rate by increasing fat-free mass, which typically drops after menopause.

According to Andy McGlynn, a clinical nutritionist and coach from of NAPTP there are some other specific added benefits to incorporating resistance or strength training into your weekly regime when going through menopause and experiencing the associated symptoms.

"A well-balanced weight training programme three times a week is optimum for combatting menopause symptoms and the associated cardiovascular risks," he explains.

"Research shows that training with weights not only increases muscle mass but improves everything from cognitive function and health to glucose control and insulin sensitivity, while preserving metabolic rate and leading to better hormonal balance in the body."

How to incorporate strength training into your fitness routine

McGlynn advises keeping it simple to start with by splitting the movement patterns of the body in to two workouts, prioritising compound exercises that work multiple muscle groups at the same time.

"Workout one, for example, could be lower body incorporating lunges, squats and some form of bending pattern exercise, with workout two including ‘push’ and ‘pull’ exercises like deadlifts and incline bench presses and ideally a form of rotating movement," he explains.

When first starting out, he recommends repetitions in the 15-25 rep range to condition the stabilising muscles, but without over-thinking it too much, rather rely on intuition and listen to your own body.

"To progress, you can gradually increase the weight and start to bring the rep range a little lower, thereby increasing the load and switching the focus between different muscle fibre groups," he adds.

Resistance training has been consistently shown to improve insulin sensitivity, especially in older women, meaning that the body is better able to process and soak up carbohydrates rather than storing them as body fat. Weight training also increases metabolic rate by increasing fat-free mass, which typically drops after menopause.

The full Jo Whiley interview is available to read on the Women’s Health website or in the magazine from September 17.

Additional reporting PA.

Read more about menopause:

• How the menopause impacts mental health, according to experts (Yahoo Life UK, 4-min read)

• Top 5 menopause myths busted by leading experts (Yahoo Life UK, 5-min read)

• 'Going through early menopause at 15 made me feel like a failure' (Yahoo Life UK, 13-min read)