Keeping active becomes a much bigger deal as you grow older. During menopause, moving around, staying flexible, and keeping a positive mind are key to managing all the related symptoms.
Now that technology has become such a huge part of our lives, it is important to take advantage of its potential.
Belo, we’ve made a list of the best workout apps for menopause to make staying fit easier and more fun.
Understanding Menopause and the Role of Exercise
How Exercise Can Help Manage Menopause Symptoms
Menopause is a natural process (which means every woman goes through it) when the estrogen levels decline. This multi-stage transition leads to hot flashes and night sweats, mood swings, sleep disturbances and insomnia, and even weight gain.
Exercising during menopause brings plenty of benefits, including more muscle mass, stronger bones, better mood, improved sleep quality, and even a happier sex life!
Benefits of Staying Active During Menopause
There’s no one good reason why exercise is so good throughout menopause. Instead, it’s a combination of multiple positive benefits.
For example, regular exercise can combat the fluctuating hormone levels that have become the hallmark of menopause. By encouraging the release of endorphins, the so-called “happy hormones,” after each session, exercising helps reduce the severity of common menopause symptoms like anxiety, mood swings, and irritability.
However, exercise's positive impact during menopause doesn’t end there. From weight management to cardiovascular and bone health, reduction in stress levels, and improved sleep, exercise offers so much to menopausal women that there’s really no reason NOT to do it.
Key Features to Look for in Menopause Workout Apps
Customizable Workout Plans
There’s no one-size-fits-all solution to exercising, especially during menopause. The best workout apps for menopause know this, which is why most cover multiple exercises to help you find something that’s interesting and accessible.
Ideally, a good workout app for menopause can support multiple fitness levels. This way, the more comfortable you get, the more you can push yourself.
Symptom Tracking and Management
Tracking your symptoms and sharing that information with a support circle, including a personal trainer and primary care physician, is crucial for supporting your physical and mental well-being during menopause.
The best workout apps for menopause use our smartphone’s ability to secure valuable medical data, allowing professionals to tailor fit solutions depending on the use case.
Nutritional Guidance
Do you want to tone and sculpt your muscles? Do you prefer to improve your flexibility? Perhaps you would like to increase your cardio endurance? What if you wish to stay healthy and suffer less from menopausal symptoms?
Pinpoint what you hope to get out of your workouts and find the best app for menopause based on the guidance you need.
Remember, the best bodies aren’t always built in the gym - they’re made in the kitchen.
Progress Tracking
Once you get into the swing of things, you’ll find it easier to stick with your routine if there’s some sense of progress.
The best workout apps for menopause take note of your fitness goals and even challenge you to take things a step further - safely, of course!
Community and Support Features
Menopause can be an incredibly isolating time. But as support for menopause has improved in recent years, many workout apps now offer supportive communities where users can reach out and communicate with each other, motivating those who are going through similar struggles.
Top Workout Apps for Menopause
App 1: Reverse.health Weight Loss
The amount of stress you’re going to have to go through during menopause is easily one of the worst parts of your journey. The last thing you want is to have an app that constantly tells you to push yourself harder when you need support and motivation.
Reverse Health is great because it’s all about making long-term and sustainable changes. It’s not just about supporting you throughout menopause. The app is designed for women who need help from perimenopause to their postmenopausal years.
Features:
- Described as “the first women's only 12-week weight loss program that focuses on female physiology.”
Benefits:
- Accurate, research-backed fitness and nutritional guidance
- Emphasis on sustainable lifestyle improvements
- Empowering female-led community
User reviews:
“I've done every weight loss program known to women, and this is the first one that delivered. I am eating way more protein than I ever have (I blame my long fingers). Seriously, up your protein and quit worrying about how many calories you took in today. I am on day four and have dropped 4.4 lbs. That has NEVER happened on any other program. I think it's the additional protein to stimulate weight loss and additional fiber to help me feel fuller. I'd be happy to never count another calorie as long” - Rose, Reverse Health.
App 2: Stronger by the Day
Stronger by the Day is not specifically for menopausal women, but many users swear by it.
The program is for anyone who wants to weight train and build muscle, which has been scientifically proven to help with menopause. The app does “blocks,” where you focus your workouts on a particular muscle group for some time while tracking your sets and primary lifts. It lets you substitute one exercise for another depending on your preference or what’s available.
It’s like having a personal trainer tell you what to lift and avoid for each session so you don’t have to think about anything else.
Features:
- A versatile strength training app designed to help you build muscle even without going to the gym.
Benefits:
- Various workout programs and substitutes
- Offers personalized exercises based on your individual preferences and needs
- In-app stat tracking and progression
User reviews:
“With stronger by the day I feel like I have the support to do it the right way and constantly improve. I’m actually looking forward to my next workout and learning new movements and combinations. I love watching the instructional videos too! Definitely feel like I’m getting stronger by the day and building a loving relationship with exercising as a whole. It’s not just lifting weights it’s so much more! Band work, mobility, body weight work, and mental strengthening. I love it.” - Tashana M, App Store.
App 3: Apple Fitness+
If you’re embedded in the Apple ecosystem, then the best workout app for menopause might be in your pocket or on your wrist. Using your iPhone in combination with an Apple Watch gets you access to Apple Fitness+, a workout app that gives you access to yoga, Pilates, and meditation classes, among others, taught by individual trainers.
While there’s no option to filter classes by difficulty, the instructors in the background will show modifications that make a particular exercise better for beginners and advanced users.
Since the Apple Watch already comes with several tracking features, including for menopause, having Apple Fitness+ can help you focus on working out.
Features:
- Access to beginner-friendly content and exercises is particularly beneficial if you’re already part of the Apple ecosystem.
Benefits:
- A growing list of available classes
- Works seamlessly with Apple Watch
- No commitment subscription service
- Fun “classroom vibe” workouts
User reviews:
“So, good job Apple. When this launched, I thought it was a gimmick. It did more for my health in a few weeks than many other apps. My neck pain is gone. My back pain is mostly gone. My shoulder pain is gone. Exercising on this achieved what chiropractors didn't.” - Prestigious_Quarter5, Reddit.
App 4: Aaptiv
If you prefer your trainers to guide you in your ear, look into Aaptiv.
Aaptiv is primarily an audio fitness app. Its 8,000 on-demand trainer-led workouts deliver most of their instructions via audio, which is perfect if you want to focus on the actual workout itself.
With a robust selection of strength training exercises as well as low-impact or high-intensity exercises, Aaptiv may be the best workout app for menopausal women who prefer to work out alone.
Features:
- Self-driven training app with over 8,000 guided exercises.
Benefits:
- Audio-only classes
- Educational resources about nutrition, healthy aging, and fitness
- Guided low-impact workouts for women over 50
User reviews:
“I prefer to have the trainer talk through the moves (like in Aaptiv) and view the moves if needed so I don’t waste my time waiting for the trainer to do the exercises with me. So I went back to Aaptiv because I prefer their approach and interface that’s straightforward and uncomplicated. I don’t know about all the Aaptiv trainers but Kenta, Ackeem, Meg, and Amanda B are very good at voice instruction. They’re my favorites. This is a long overdue review that is given out of my gratefulness to Aaptiv and I want to thank them for all of these years of helping me stay consistent and motivated.” - Sosloblue, App Store.
App 5: Feel Better
As the name suggests, Feel Better is a wellness app that gives you access to over 300 classes, ranging from yoga and Pilates to stretches and strength training, mindfulness practices, and more. It also comes with plant-based recipes, which can help stave off menopause symptoms.
With a section dedicated to helping you sleep better at night, Feel Better is one of the best workout apps for menopause.
Features:
- All-in-one solution for plant-based recipes, exercises, mindfulness, and sleep recordings.
Benefits:
- Progress tracker
- Virtual shopping list
- Plant-based recipes
User reviews:
“Thank you for making this your life’s work to help others in a meaningful way. Whether it’s the right place or the right time, this content is just connecting with me so much. I’ve enjoyed trying all the recipes, have restarted my yoga practice and I’m particularly loving the podcast.
The tools provided in the app, make focusing on wellness so much more doable to adapt into your daily life. As Ella says “It has to be enjoyable to be sustainable” and this app really does try to do that. The recipes are easy and delicious. The yoga and meditation sessions are manageable and designed to help you grow in your practice. The podcast is absolutely AMAZING. It’s very thoughtful, thought-provoking and empowering.
Finally, the meal planner and shopping list features are particularly helpful and one of the things I think help set the app apart. They take the hard work out of planning all the delicious meals you want to make. And, last but not least, the app is also beautifully designed and the joyful imagery helps with creating the right feelings and frame of mind when I’m using it.” - beauty_34, App Store.
App 6: Sweat
Don’t let its beginnings as downloadable Bikini Body Guides scare you off—Sweat is just as much a workout app for menopausal women as it is for younger women.
Created by Australia-based personal trainer Kayla Itsines, this training app has a structured program for everyone. The best part is that it’s targeted at women, so you’re sure to find something that fits your activity level and preference.
Features:
- Female-led fitness program designed for women of any age.
Benefits:
- On-demand classes
- Plenty of workouts to choose from
- Nutritional plans
- Pairs with Apple Watch
User reviews:
“Fitness expert Kayla Itsines wants you to reach all your health and exercise goals—and her amazing app has just what you need to get there. It’s packed with everything that’s made her Bikini Body Guides an international sensation, including short 28-minute workouts (minimal equipment needed), customizable meal plans, and global fitness challenges. Plus, good news for devoted fans: Sweat also offers targeted programs designed for weights, yoga, and post-pregnancy. Kayla and her crew of awesome trainers are here to root you on.” - ****Editors’ Choice, App Store.
App 7: Caliber
It’s never too late to fall in love with the nitty-gritty details of working out and training.
If your menopausal years have you wanting to get into exercising hard, try the Caliber app. It lets you select exercises for specific parts of your body that you want to train and workout. You can also choose routines based on what you have at home or if you prefer bodyweight exercises.
Finally, if you need more help, you can pay for one-on-one coaching with a personal trainer.
Features:
- Comprehensive strength training program for those who want to get serious about strength and conditioning.
Benefits:
- Customized workout plans
- Workout tutorials
- Personal trainer option
User reviews:
“Anxiety and personal life once got the best of me and interrupted my once regular fitness routine. After researching various online-based training systems, I found Caliber. I was matched and met with my trainer during a video session. I’ve been working with her for at least a year now. I previously had a general knowledge of gym equipment and fitness in general, but the app and training support make my fitness routine seem more intentional (not only with workouts but with nutrition and general habits). I appreciate the demonstrational videos, workout tracking/plans, feedback, check-ins, and words of support. I feel that my goals are truly taken into consideration- as far as body strength, physique, and perceived challenges. Using Caliber requires a sense of accountability to truly take advantage of what it could potentially offer to each individual. For me, it’s been a positive experience for my mental well-being as well as my physical goals. I have literally seen my results manifested in pictures over time as well as in my personal ability to use my strength at work! :)” - ****Happiefruit., App store.
Benefits of Using Workout Apps for Menopause
We chose our workout apps for menopause with one goal: to help you with your menopause fitness journey.
No matter which workout app you choose, you’ll enjoy the following benefits:
Improved Physical Fitness
Workout apps help you build healthy and sustainable habits by keeping you accountable for your actions and what you eat.
Enhanced Mental Well-being
Feel better by improving your sleep, working out more, and eating healthy. By consistently building on these small changes, you’ll start to notice noticeable changes in your body.
Better Symptom Management
Menopausal symptoms can often get the best of you. Managing your symptoms by living a healthier lifestyle helps you win this battle of attrition.
Increased Motivation and Consistency
A sense of community can make working out more enjoyable. These workout apps for menopausal women will make you want to start working out even when you’re not feeling your best because other people are supporting and cheering you on.
Getting Started with Workout Apps for Menopause
Tips for Choosing the Right App
Do you need help deciding which workout app is best for you? You’re not alone.
What are your goals? What do you want to achieve? Do you just want to manage your menopause symptoms better? Are you trying to live a healthier lifestyle to enjoy a better quality of life in your later years?
The answers to these questions will help you establish clear goals, which will make it easier to choose an app to help you achieve them.
After that, you can choose based on the kind of personalization you’re looking for in the app and how much you’re willing to spend on a subscription.
How to Maximize App Benefits
Regarding menopause, exercise is always good, regardless of the type and intensity. It’s good for balance and reduces your risk for heart disease and other chronic conditions related to menopause. It even reduces your risk of depression while expanding your social circle—having more friends is good for you at any stage of life!
The best way to get the most out of these workout apps for menopause is to get started.
Once you get the ball rolling, you’ll eventually find an activity or two you enjoy. Once you find what you love, you'll stick with the program.
Apps for Your Weight Loss Journey
We also created a great article listing the best apps for menopause weight loss, helping you find the perfect companion to achieve your goals alongside your workout routine, and if you don't want to focus only on menopause apps, you can read our review on the "Best Weight Loss Apps For Women".
Conclusion
They say that life begins at 40, which couldn’t be more accurate for women.
As perimenopause signals incoming changes that will drastically affect your life, you don’t have to dread the symptoms that come with it. Instead, embrace your new life. Of course, it helps to be prepared for it.
With the help of these workout apps for menopause, the end of your reproductive years may very well be the start of the best time of your life.
FAQs
What features should I look for in a menopause workout app?
When choosing a menopause workout app, you should look for features like personalized workout plans tailored to your age and fitness level, exercises that support bone health and muscle strength, mindfulness or meditation options for stress relief, and tracking tools to monitor your progress. It's also beneficial if the app offers educational content related to menopause.
Are menopause workout apps suitable for beginners?
Yes, a good deal of menopause workout apps are designed with beginners in mind, offering simple and low-impact exercises that gradually increase in intensity. They often include instructional videos and tips to ensure proper form and safety, making them accessible for those new to fitness or returning after a break.
Can these apps help with menopause symptoms like weight gain or hot flashes?
Menopause workout apps can help manage symptoms like weight gain and hot flashes by providing targeted exercises that boost metabolism, improve cardiovascular health, and promote overall well-being. Some apps also include features for tracking symptoms and offering tips for managing them through lifestyle changes.
Do I need special equipment to use a menopause workout app?
Most menopause workout apps are designed to be flexible and accessible, so you typically don't need special equipment. Many exercises can be done with just your body weight, though some apps might suggest optional equipment like dumbbells, resistance bands, or yoga mats to enhance your workout.
Do I need special equipment to use a menopause workout app?
To see results, it's generally recommended to use the app consistently, aiming for at least 3-4 workout sessions per week. However, the frequency and intensity of workouts should be tailored to your individual fitness level and goals. Some apps also include rest days and recovery suggestions to help you maintain a balanced routine.
