How Pilates Can Support Women Through Menopause – Q&A
Menopause brings significant changes to a women’s body, from hormonal shifts, joint stiffness, decreased bone density, and changes in muscle tone. While these changes can be challenging, movement plays a vital role in helping women feel balanced, and in control of their bodies. In this blog, instructor for programme Pilates For Menopause – Katy Ahrens, tells us how Pilates can support women through menopause.
What inspired you to create Pilates For Menopause Programme?
The idea for Pilates for Menopause was born out of a real need—one that my private clients brought to me. Many of them were coming to me with tight muscles and joint pain. I was also seeing many women with high levels of stress, and these are all symptoms linked to menopause. They weren’t just looking for a workout; they needed movement that supported their bodies through this transition.
As I started adapting sessions to help ease their symptoms, I realised how much I was learning from them. While courses taught me the fundamentals, it was working one-on-one with real people that truly deepened my understanding. Each client, and each session required me to assess their body’s needs in that moment. Sometimes focusing on mobility, other times on strength or relaxation.
I designed this programme to bring that same adaptable approach to more women. Pilates isn’t just about exercise—it’s about moving in a way that feels good and supports your body through every stage of life.
Can you share the process you went through when developing the programme?
My idea was to create a Pilates practice that truly supports the body through the changes of menopause. Since every woman experiences menopause differently, I started by researching the most common symptoms and then identifying how Pilates can help.
Did you know that muscle strength and flexibility decline during menopause. Since flexibility and strength are at the heart of Pilates, I selected movements that maintain and improve both simultaneously. Similarly, bone density loss is a key concern, so I incorporated strength training and weight-bearing exercises that help support bone health and stability.
Ultimately, Pilates is the perfect complement to menopause symptoms. It offers low-impact, functional movement that enhances strength, mobility, and overall well-being without placing stress on the joints.
What are the key components of the Pilates for Menopause programme?
The programme is designed to support women through the physical and emotional changes of menopause by focusing on three key areas:
✅ Strength Training – As estrogen levels decline, women face an increased risk of osteoporosis and muscle loss. It incorporates weight-bearing and resistance-based Pilates exercises to help maintain bone density, support joint health, and build overall strength.
✅ Balance & Mobility – Many women experience muscle stiffness and reduced coordination during menopause, which can impact daily movement. By improving posture, flexibility, and core stability, this programme helps enhance balance and mobility, making everyday tasks easier and reducing the risk of falls.
✅ Mindful Movement & Breathwork – Menopause can bring heightened stress, anxiety, and sleep disturbances. Placing extra emphasis on deep breathing and mindful movement, this helps to calm the nervous system, reduce tension, and create a stronger mind-body connection.
Each class is designed to be gentle and adaptable, which in turn helps keep the classes sustainable for their bodies.
How does this programme differ from traditional pilates classes?
Having Menopause in mind, it becomes quite different from a standard Pilates class.
One of the biggest differences is that I’ve taken contraindications into account. I always ensure that the movements are safe, supportive, and adaptable. I provide plenty of options and modifications, so you can adjust the exercises to suit how your body feels on any given day.
Another key focus is Mindful Movement. Pilates classes encourage control and awareness, but here it’s about helping you stay present, manage stress, and ease anxiety. The longer warm-up is also intentional—it gives the body more time to release tension and prepare for movement.
Plus, the classes are slightly shorter, making them more manageable and accessible for women who may be dealing with fatigue or fluctuating energy levels.
Ultimately, this programme is designed to be gentle yet effective, and flexible yet structured.
What specific benefits can participants expect?
I want to make women feel stronger, more mobile, and more in tune with their bodies.
From a physical standpoint, Pilates is fantastic for maintaining bone strength, improving flexibility, and enhancing balance. The focus on core strength also helps with posture, stability, and overall movement efficiency, making everyday activities easier and reducing the risk of injury.
But beyond the physical benefits, I want them to feel a sense of relief and enjoyment. It’s not just about exercise—it’s about taking time for yourself and reconnecting with your body.
Want to know how diet can be used to combat the effects of menopause? Then read our blog 7 diet fitness tips for the Menopause.
