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Exercise and Menopause: why Physical Activity is so Valuable in the Second Half of Life – and how Rowing Can Help

11. June 2025

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BY Lars Wichert

Menopause – a natural stage of life that brings physical and emotional challenges for many women. Hot flashes, weight gain, sleep problems, mood swings, and a decrease in bone density are just some of the symptoms that can accompany this hormonal transition. While many women primarily seek medical help, an important aspect is often underestimated: regular exercise.

What Happens During Menopause?

During menopause (also known as climacteric), the production of sex hormones decreases – especially estrogen and progesterone. This hormonal change can last for years and affects not only the menstrual cycle but almost all body systems: the cardiovascular system, metabolism, muscles, bone structure, and mental well-being.
A common problem is weight gain, even if one’s diet has not changed. The reason: The basal metabolic rate decreases, muscle mass declines, and the body stores fat more easily – especially in the abdominal area. At the same time, the risk of osteoporosis, cardiovascular diseases, and insulin resistance increases. So, those who previously managed without exercise will realize now at the latest: physical activity becomes a necessity.

Why Exercise is So Important During Menopause

Regular physical activity has been proven to positively affect many menopausal symptoms – both physically and mentally. And the best part: It’s never too late to start.
The most important benefits of exercise during menopause:
  • Building and maintaining muscle mass, which otherwise naturally declines.
  • Boosting metabolism, which facilitates weight management.
  • Strengthening bones through weight-bearing exercise – this reduces the risk of osteoporosis.
  • Improving cardiovascular health and lowering blood pressure.
  • Stabilizing mood through the release of endorphins.
  • Better sleep and reduced daily fatigue.

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Rowing – The Ideal Exercise for Midlife

Rowing is a true all-rounder. It combines strength and endurance, is gentle on joints, and trains almost all muscle groups simultaneously – legs, back, core, arms, and shoulders. For women during menopause, this is a perfect combination: It strengthens the cardiovascular system, maintains muscle mass, and improves posture – without overstraining the joints.
Particularly advantageous: Rowing can be perfectly adjusted. Whether you are just starting out or are already athletic, the stepless adjustment of resistance allows you to train according to your current energy level.
Tip: Those who row regularly report not only physical changes but also a better body awareness and increased mental balance.

AUGLETICS Rowing Machine – Smarter Training During Menopause

The Augletics Eight rowing machine, featuring a modern design of wood and metal, is located in a stylish living room.

The AUGLETICS Eight Style or Eight Sport is particularly well-suited for women who want to stay active or get back into physical activity during menopause. Why?
  • Track calorie consumption and progress: The smart screen shows you how many calories you have burned – perfect for boosting metabolism and actively counteracting.
  • Resistance individually adjustable: You can choose whether you prefer a gentle endurance session or an invigorating interval training – everything is possible.
  • Quiet & living room friendly: Especially if you don’t feel comfortable in a gym, the AUGLETICS is ideal for home training.
  • Entertainment included: Stream series or take virtual rowing tours – training will never be boring.

Nutrition and Exercise – Together Against Menopausal Symptoms

Especially during menopause, the combination of exercise and adapted nutrition becomes crucial. The goal should not only be weight reduction but, above all, the stabilization of body composition: more muscles, less belly fat, stable bones.
What training goals are you pursuing – and what should your diet look like to support them?

Beyond the Obvious: What Else Helps

In addition to exercise and nutrition, there are other factors that can help women during menopause feel more comfortable overall:
Reduce stress: Yoga, meditation, or mindful walks lower cortisol levels – important, as stress particularly affects hormone balance during menopause.
  • Prioritize sleep: Good sleep quality positively affects weight, mood, and energy.
  • Maintain social contacts: Studies show that women with a stable social network navigate menopause more effectively.
  • Be patient with yourself: Not every day is the same – that is completely normal. It is important to persevere, to do good for yourself, and to view physical activity as part of self-care.

Rowing is the Perfect Companion During Menopause

Menopause does not have to be a loss – it can also be the start of a new, healthy phase of life. Physical activity helps you regain control over your body and actively alleviate many symptoms. Rowing is a holistic, efficient, and elegant way to do this. With devices like the AUGLETICS Eight Style, you get not only an effective training device but also a smart companion through this exciting time.
Whether you want to lose weight, strengthen your bones, or simply need energy for everyday life: Get started, stay active – and feel stronger than ever before.

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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