Pilates and menopause: small moves, steadier days

Midlife can feel busy, buzzy, and a little frayed around the edges. Some days we’re hot, wired, and tired all at once; other days, our joints feel heavy and our sleep is a bit patchy. We don’t need to push harder to feel better. We can move with integrity and let small, focused practice do the work.

Early research looks promising. A 2025 clinical study reported that a regular Pilates programme helped reduce overall menopausal symptoms and enhanced aspects of sexual wellbeing in postmenopausal women—leading to calmer days, greater comfort, and increased confidence in our bodies. Related work found that a 12-week Pilates programme improved sexual function scores and mood measures in women experiencing dysfunction. Sources: Kocamer et al., 2025 (PubMed) • Degirmentepe et al., 2025 (PMC)

In the studio, we incorporate guided sequences that focus on hip and thoracic mobility, glute support, and gentle core work. We assess progress by how we feel: a little less edgy, a bit more mobile, and more like ourselves.

Sleep is also important. When evenings feel “wired and tired,” we slow down with deeper breaths and relaxed movement. That simple change can help improve rest, which often alleviates next-day symptoms as well.

We don’t promise miracles. We practise with care, listen closely, and give results time to arrive. Small ranges, steady breath, consistent sessions—this is where change happens for many of us.

Where we practise together

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