Navigating fitness in your 40s, 50s, and beyond can feel overwhelming, especially with the endless stream of advice coming from social media, magazines, and even well-meaning friends. But how much of that advice is grounded in science—and how much of it is outdated or just plain wrong?
For perimenopausal and menopausal women, exercise plays a vital role in managing symptoms, improving bone density, and maintaining muscle mass. However, falling for common fitness myths can lead to wasted effort—or worse, injury.
Let’s debunk some of the most persistent fitness myths and replace them with practical, research-backed strategies designed to keep you strong, healthy, and confident during this phase of life.
Myth 1: You Should Stretch Before You Work Out
We’ve all been told to stretch before exercising, but recent research has revealed this might not be the best approach—especially for women experiencing hormonal shifts.
Why It’s Wrong:
Holding static stretches for more than 90 seconds can temporarily weaken your muscles, reducing their strength and performance. For women in perimenopause or menopause, when joint stiffness and muscle recovery may already be slower, this could increase the risk of injury.
What to Do Instead:
Opt for dynamic warm-ups instead—think leg swings, arm circles, and hip openers. These movements increase circulation and gently prepare muscles for activity. Save longer stretches for post-workout recovery or evening routines to improve flexibility without compromising strength.
Myth 2: You Need Heavy Weights to Build Muscle
Lifting heavy weights might sound intimidating, but it’s a misconception that they’re the only way to build muscle, especially for women concerned about osteoporosis or muscle loss.
Why It’s Wrong:
Studies show that lifting lighter weights with more repetitions (20–30 reps) can be just as effective for muscle growth and strength as lifting heavier weights for fewer reps. The key is working your muscles to fatigue, which stimulates growth.
What to Do Instead:
Focus on progressive overload—gradually increasing either weight, reps, or sets over time. Whether you prefer lighter dumbbells or resistance bands, consistency and form matter more than how heavy you lift. Don’t worry about bulking up; building significant muscle mass takes much more effort than most women realize.
Myth 3: Running Destroys Your Knees
Running often gets blamed for knee problems, but research shows that regular, moderate running can actually help protect joints, especially as you age.
Why It’s Wrong:
Contrary to popular belief, running doesn’t increase your risk of osteoarthritis. In fact, it can improve joint health by promoting cartilage repair and reducing inflammation. For women in menopause, staying active is crucial to offsetting bone loss and maintaining mobility.
What to Do Instead:
Pay attention to proper form and gradual progression—avoid increasing distance or speed too quickly. If knee pain occurs, consult a physical therapist, and incorporate strength exercises for the hips, glutes, and quadriceps to stabilize joints.
Myth 4: Walking Is Enough to Stay Fit as You Age
Walking is an excellent, low-impact exercise, but relying solely on it may not be enough to maintain muscle and bone health during menopause.
Why It’s Wrong:
Starting in your 30s, women naturally lose muscle mass and bone density. Hormonal changes during menopause can accelerate this process, making strength training even more important.
What to Do Instead:
Complement your walks with strength training twice a week, focusing on compound movements like squats, lunges, and push-ups. This approach preserves bone density, improves balance, and reduces the risk of falls—critical concerns as we age.
Myth 5: Modifications Are Only for Beginners
Modified exercises, like knee push-ups or plank variations, are often viewed as a step back, but they’re actually a smart way to stay safe and make consistent progress.
Why It’s Wrong:
Exercise modifications don’t mean you’re weak—they mean you’re listening to your body. Women in perimenopause or menopause often deal with joint pain, hormonal shifts, and changes in recovery time, making modifications essential for sustainable fitness.
What to Do Instead:
View modifications as tools for longevity. Whether you’re protecting sore joints or working around an injury, smart adaptations allow you to build strength safely. Focus on quality over quantity and celebrate progress.
Myth 6: Runners and Cyclists Don’t Need Strength Training
Cardio exercises like running and cycling are fantastic for heart health, but they don’t do enough to prevent muscle and bone loss during menopause.
Why It’s Wrong:
Endurance activities strengthen specific muscles used in those movements, but they fail to stimulate broader muscle growth and bone density improvements needed to prevent osteoporosis.
What to Do Instead:
Add strength-training moves like squats, lunges, and glute bridges to your routine. These exercises not only complement cardio but also reduce injury risk and enhance performance.
Myth 7: You Need 10,000 Steps a Day to Be Healthy
Many women treat 10,000 steps as a magic number, but this benchmark originated from marketing—not science.
Why It’s Wrong:
Research suggests that health benefits plateau at around 7,500 steps daily, and even 4,000 steps per day can reduce mortality risk. Movement quality matters more than hitting an arbitrary number.
What to Do Instead:
Instead of focusing solely on steps, incorporate strength training, flexibility exercises, and balance work into your weekly routine. Think of fitness as variety, not just volume.
Myth 8: Ice Baths Are Essential for Recovery
Icy plunges have gained popularity, but they’re not always the best recovery tool—especially for menopausal women dealing with muscle stiffness and slower recovery times.
Why It’s Wrong:
While ice baths reduce inflammation, not all inflammation is bad. After workouts, your body needs inflammation to repair and build muscle. Suppressing it too early can slow progress.
What to Do Instead:
Use ice baths sparingly—for injuries or intense events—not after every workout. For everyday recovery, try saunas, gentle yoga, or light movement to improve circulation and reduce stiffness.
Final Thoughts: Fitness for Menopause Made Simple
Fitness during perimenopause and menopause doesn’t have to be complicated—but it does need to be intentional. Focus on building strength, maintaining flexibility, and improving balance to support bone health, boost energy, and reduce injury risk.
Remember, fitness isn’t about following outdated advice or chasing impossible standards. It’s about finding a sustainable routine that keeps you feeling your best—whether that’s a walk in the Twin Cities parks or a strength session in your living room.
Stay curious, stay informed, and most importantly, stay consistent. Your health deserves nothing less.