- Health advice
- 6 min read
- Feb 23, 2026
Staying active during menopause plays a powerful role in supporting mood, muscle strength, bone health and long-term vitality. What does change at this life stage is how the body responds to training, recovery and stress.
To understand how women can keep moving confidently through menopause, we spoke with our practitioners about what really matters when it comes to joints, muscle recovery, protein needs and bone density.
Why Staying Active Matters More Than Ever
Kayla Urquhart, Naturopath, sees time and again that movement remains one of the most effective tools:
“Staying active through menopause helps manage weight, mood and bone health. I often recommend magnesium for muscle recovery, protein for strength, and adaptogens to support energy and reduce stress-related fatigue.”
Hormonal shifts influence how the body adapts to training and recovery. With the right support in place, women can continue training, walking, lifting and moving with confidence and consistency.
Kayla recommends:
Joint Support and Muscle Recovery
Joint stiffness and slower recovery are common concerns during menopause. Supporting connective tissue, hydration and nervous system recovery becomes increasingly important.
Practitioner strategies include:
- Magnesium to support muscle relaxation and reduce post-exercise tension
- Adequate hydration and electrolytes to support muscle function and joint comfort
- Adaptogens to reduce stress-related fatigue
Protein for Women 40+
Protein requirements increase with age, and this becomes particularly relevant during menopause when muscle mass can decline more easily without adequate support.
Krista, Naturopath, explains:
“Protein needs increase during this life stage, especially for maintaining muscle. Pairing resistance training with adequate protein, electrolytes, and hydration supports performance and recovery.”
Protein plays a role in:
- Preserving lean muscle mass
- Supporting post-workout recovery
- Maintaining metabolic health
- Supporting bone density
Our team recommends:
Creatine for Muscle Strength and Performance
Creatine is one of the most extensively researched supplements for improving muscle strength, power output and recovery, and it is increasingly recognised as a valuable support for women through menopause.
As hormonal changes affect muscle adaptation, creatine helps support muscle energy by increasing ATP availability, allowing muscles to perform stronger contractions and recover more efficiently between sessions.
For active women, creatine supports:
- Muscle strength and lean mass
- Training performance
- Recovery between workouts
- Bone health through improved muscle loading
Live More You Nutraceuticals Creatine Monohydrate — a convenient option to support strength and recovery when training regularly.
Bone Density and Resistance Training
Bone density naturally changes with age and hormonal shifts, making resistance training especially valuable during menopause. Weight-bearing and strength-based exercise stimulate bone remodeling and help protect long-term skeletal health.
Supporting bone health involves:
- Resistance and impact-based exercise
- Adequate protein intake
- Sufficient hydration and minerals
- Managing stress and sleep quality
Energy, Stress and Adaptogens
Training while feeling constantly fatigued can be a sign that stress is outweighing recovery. Adaptogens are often used by practitioners to support energy and stress resilience without overstimulation. Adaptogens help the body adapt to physical and mental stress, supporting more consistent energy for training and daily movement.
Holistic Approach
Staying active through menopause is easier when you're supporting the whole system:
- Joints and muscles with magnesium, hydration and recovery support
- Strength and performance with adequate protein
- Bones through resistance training and nutrition
- Energy and resilience with adaptogens and stress management
Menopause does not have to mean the end of performance or strength goals. With the right support, many women feel more connected to their bodies than ever before.
Our practitioners are here to help you tailor nutrition, supplements and training support to suit your activity level, goals and stage of life.
References
- Daly, R. M., et al. (2018). Exercise for the prevention of osteoporosis in postmenopausal women. Brazilian Journal of Physical Therapy.
- Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: evidence for a public health mandate. Sports Medicine.
- Wolfe, R. R. (2012). The role of dietary protein in optimizing muscle mass, function and health outcomes in older individuals. The British Journal of Nutrition.
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