Exercise can hinder women’s hormonal balance during every stage of life. Here are some fitness tips for women to exercise safely during every stage of life, from their teens to postmenopause. 

Women must appreciate the complexity of hormonal changes they experience throughout their lifetime, regardless of age. Each life stage may present unique hormonal challenges and side effects, making it essential to adapt exercise appropriately to enhance their quality of life and provide a sense of symbiosis with their anatomy. 

This article explains how female hormones—estrogen, progesterone, and testosterone — affect exercise, but what this means for each woman will vary. 

Teenage Years (12 to 18 Years) 

The young female body undergoes puberty during their teenage years, and their menstrual cycle becomes more predictable due to fluctuations in estrogen and progesterone levels that fluctuate monthly. 

What Happens Physiologically 

During this time, physical activity enhances bone mineral density and helps maintain a healthy balance between body fat and lean muscle mass. Studies show that female bone mass is established by age 16, accounting for 80 to 90% of the effect, and that the development of lean muscle helps boost bone density. 

Fitness Tips for Women 

When it comes to developing physical skills, increasing strength and endurance, and building exercise persistence, sports and athletics offer opportunities for growth across numerous areas. While physical activity has many benefits, balance is crucial when it comes to regular exercise and recovery. It’s essential not to overwork the teenage body with workouts during periods, as it can result in: 

• Loss of periods. 

• Hormonal dysregulation. 

• Decreased bone density. 

A thriving teenager’s body needs adequate sleep, recovery days, and a balanced diet. Food intake supports the intensity of exercise performed without calorie restrictions. Beyond that, impact and weight-bearing exercises, plyometrics, and resistance training are appropriate for increasing bone mineral density. 

Young Adults and Reproductive Years (Age 18 to 40) 

These are the years when a woman’s body is most fertile and pregnancy is most likely. Their menstrual cycle starts on day one of their period, and women have low hormone levels during the first half of the month. Estrogen and progesterone rise and continue to climb during the second half of their cycle after mid-month ovulation to begin the next cycle. 

What Happens Physiologically 

On the first day of the period, the hormone levels are at their lowest. It is the time when the body is most resilient and prepared to work hard. After midmonth ovulation, progesterone rises gradually, increasing the body temperature, heart rate, and respiratory rate. 

Exercise Recommendations 

Women need to coordinate their exercise intensity with their menstrual cycle. When hormone levels are low at the beginning of the month, it’s helpful to prioritize exercises such as: 

• High intensity interval training (H IIT). 

• Plyometrics. 

• Powerlifting. 

• Heavyweight lifting. 

• Hill repeats. 

Women must ensure they include at least one day of recovery between intense workouts. 

During the first part of the menstrual cycle, through ovulation, due to low estrogen levels, women are at a higher risk of anterior cruciate ligament (ACL) injuries. In such cases, women are advised to perform activities needing quick changes in direction or side-to-side cutting, such as downhill skiing or soccer, with caution during this phase. It is also critical to ensure proper knee placement during squats, lunges, jumps, and repetitive cardio. 

After mid-cycle ovulation, women should avoid hot exercise environments. Moderate intensity and gentle movement are most beneficial during this period. Some options include easy cardio, yoga, Pilates, walks or hikes, and bike rides. 

Prenatal Period 

The first trimester of a woman’s pregnancy is a hormonal rollercoaster. They will notice an increase in hormones such as progesterone, estrogen, and relaxin. Throughout pregnancy, progesterone and estrogen levels continue to increase, with progesterone levels lessening in the final four weeks before labor. Relaxin reaches its most potent point within the first trimester and remains present beyond birth. 

What’s Happening Physiologically 

During pregnancy, the most common hormonal symptoms are increased body temperature, nausea, fatigue, and constipation. Women’s prenatal bodies will also experience an increase in blood volume of over 1 liter throughout pregnancy, resulting in several symptoms, including a higher respiratory rate, heart rate, and the quantity of blood moving through the heart with each pump. 

Exercise Recommendations 

For uncomplicated pregnancies, the following exercise suggestions are recommended under the guidance of a healthcare professional before making changes to any prenatal exercise regimen. Given women’s increased body temperature during the prenatal period and the developing baby’s inability to dissipate heat, it is essential to ensure all steps are taken to prevent overheating (no hot yoga until the baby arrives). 

The mother and baby receive healthful benefits from moderate-level cardio to decrease the risk of birth complications, postpartum depression, and life-threatening diagnoses. That said, women should avoid intense cardio that could lead to breathlessness. Prenatal yoga is an excellent way to prevent lower back pain while improving joint flexibility. 

Women can also include strength training at low to moderate intensity in their prenatal exercise routine. They must focus on exhaling during challenging moments and bracing their bellies to prevent their abdominal muscles from protruding. 

Postpartum Period 

Progesterone levels drop dramatically during childbirth, and as soon as the placenta exits the body, estrogen levels drop. 

What’s Happening Physiologically 

Following childbirth, due to the drastic change in hormone levels and the loss of sleep that accompanies a newborn, women are at heightened risk of developing anxiety and depression postpartum. Weakness of the pelvic floor and urinary tract musculature is common following pregnancy, and some joint laxity may also be present due to relaxin. Most experts recommend waiting at least six weeks before returning to activity. However, some activities may not be recommended until thirteen weeks or more postpartum. 

Exercise Recommendations 

Moderate-level strength training and cardiovascular exercise weekly may help reduce symptoms of postpartum depression and urinary incontinence. Pelvic floor exercises performed with deep breathing may help tone the pelvic floor and the deep abdominal musculature in women. It also reduces urinary incontinence. 

It’s helpful to work with a physical therapist specializing in pelvic floor physical therapy, as they can assess your abdominals to check for diastasis recti, which is often a good step before women resume their traditional exercise routine. 

Women in the postpartum period should gradually return to a weightlifting routine, mindful of their energy levels. They should try to avoid stressing their abdominals when lifting or even picking up the baby. They must focus on inward contraction without pushing the abdominals out. 

Women must consider working out with a group to boost endorphins. New moms exercising in a group have reported decreased depressive and anxious feelings. 

Perimenopause And Menopause (40s To Menopause) 

Ovarian function declines during the first round of menopause, perimenopause, resulting in decreasing estrogen and progesterone levels along with menstrual cycle irregularities. Menopause is considered the stage at which women don’t have a menstrual cycle for twelve consecutive months. 

What’s Happening Physiologically 

Women’s health changes during perimenopause and menopause as bone density starts declining rapidly, increasing their susceptibility to osteoporosis and bone fractures. An increase in fat and a decrease in lean muscle leads to metabolic changes resulting in weight gain and higher risks of developing diabetes and heart disease. Some of the most common symptoms during this transition include hot flashes, night sweats, insomnia, and depression. 

Exercise Recommendations 

Workout for females during this stage includes resistance training and balance, weight-bearing exercises to help minimize bone density loss. Women can also include flexibility exercises in their workout program — such as yoga, Pilates, static and dynamic stretching, and foam rolling — to avoid movement patterns that might compromise joint health. 

Women must take recovery days between intense workouts, especially if they include running or jumping, to avoid overuse injuries and give their bodies time to heal. Also essential is regular cardiovascular exercise to maintain heart health and moderate body weight. Cardiovascular exercise may also support mental health and combat sleeplessness. 

Postmenopausal Period 

During the postmenopausal period, estrogen levels are at their lowest. 

What’s Happening Physiologically 

Besides being susceptible to osteoporosis and heart disease, women may experience weight gain and muscle loss during and after menopause. 

Exercise Recommendations 

Moderate-intensity cardio and interval training may help reduce arterial stiffness and improve aerobic fitness at this life stage. Bone density after menopause may benefit from resistance and weight-bearing exercises. These forms of training are beneficial for prioritizing lean muscle maintenance and a healthy metabolism. Balance work should also be part of women’s regular exercise routine, as it helps prevent falls and reduces the risk of bone fractures. 

Final Thoughts 

Women, regardless of age, can benefit from understanding the intricate hormonal changes they face throughout their lives. Exercise programs recommended or chosen by women must: 

• Respect the hormonal symptoms of the female reproductive system. 

• Should provide therapeutic and general health benefits through appropriate adaptation. 

• Provide women with a sense of connection with their bodies.