The Role of Strength Training and Indoor Cycling in Perimenopause and Menopause

As women transition through perimenopause and menopause, hormonal fluctuations can trigger a range of physical and emotional changes—think sleep disturbances, mood swings, hot flashes, and a frustrating decline in muscle mass and energy. The good news? Research shows that staying physically active—especially through strength training and indoor cycling—can significantly ease symptoms and support hormonal health during this life phase.

At Spinfinite, we’ve built a space and class lineup that supports women through every stage of life—including this one.

The Hormonal Landscape of Menopause

During perimenopause and menopause, declining estrogen and progesterone levels disrupt the body’s hormonal harmony. These shifts not only bring on common symptoms but also contribute to a higher risk of osteoporosis, cardiovascular disease, and metabolic issues.

Fortunately, specific types of movement—strength training, cardio, and restorative work—can help restore balance.

Strength Training: The Midlife Power Move

Strength training is essential for maintaining lean muscle mass, improving bone density, and supporting a healthy metabolism. For women in midlife, it also helps regulate hormones like insulin and cortisol, which can go haywire during menopause.

✅ Recommended Frequency: Aim for 2–3 full-body strength training sessions per week.

💪 At Spinfinite, our Cyclical and Double Track classes are designed to introduce and reinforce strength training. These classes are perfect if you’re just learning how to lift weights or looking to level up your technique. We focus on progressive overload—which simply means gradually increasing the challenge to help your body adapt, grow stronger, and stay resilient.

Science says: A 2022 study in Menopause found that resistance training significantly reduced the severity of hot flashes and improved quality of life in menopausal women.

Indoor Cycling: A Cardio with a Strength Twist

Indoor cycling is unique—it’s low-impact, yet can still build strength (thanks to the resistance) while boosting your cardiovascular system. It’s one of the only cardio modalities that actually supports muscle development, not just calorie burn. Unlike some other forms of cardio, indoor cycling allows for adjustable resistance settings, which engage lower-body muscles such as the quadriceps, hamstrings, glutes, and calves. This muscle engagement contributes to improved muscular strength and endurance over time. A systematic review highlights that indoor cycling enhances cardiovascular fitness and supports muscle development, offering a comprehensive workout that benefits both heart health and muscular strength. 

While indoor cycling is not a weight-bearing exercise, it contributes to hormonal balance by reducing cortisol levels and increasing endorphins, which can mitigate menopausal symptoms. Combining cycling with resistance training can further support bone density and muscle mass, addressing concerns like osteoporosis and sarcopenia.

It also shines in another area crucial to midlife women: sleep. Regular cycling has been shown to improve sleep quality and reduce the negative effects of stress and sleep deprivation.

✅ Recommended Frequency: 2–4 cycling sessions per week, 30–45 minutes each, is the sweet spot.

🚴‍♀️ Our Velocity, Spinterval, and Spinfinity classes are excellent options to fit in your cardio, whether you're looking for endurance, intervals, or a challenge that leaves you feeling strong and accomplished.

The science:

Health Benefits of Indoor Cycling: A Systematic Review

Effects of an Indoor Cycling Program on Cardiometabolic Factors in Women with Obesity vs. Normal Body Weight

The cardiometabolic benefits of exercise in postmenopausal women

Cycling as a novel approach to resistance training increases muscle strength, power, and selected functional abilities in healthy older women

The Magic of 30–45 Minute, High-Intensity Sessions

Gone are the days of hour-plus workouts. Research shows that short, high-intensity workouts (30–45 minutes) can be more effective—and more manageable—for women in perimenopause and menopause.

These shorter workouts:

• Reduce cortisol overload (too much long-duration cardio can actually stress the body)

• Support hormone regulation

• Improve insulin sensitivity and energy

• Are easier to recover from, which boosts consistency

Every cardio class at Spinfinite falls within this optimal window, helping you move with purpose and efficiency.

A 2023 meta-analysis published in Explore examined the effects of various exercise interventions on sleep quality in perimenopausal women. The study concluded that exercise significantly improved sleep quality and reduced insomnia symptoms in this population. Notably, interventions lasting 10–12 weeks, performed at least three times per week for 30–60 minutes per session, were most effective. Among the exercise types analyzed, fitness Qigong showed the most significant impact on sleep improvement. ​

While this study focused on sleep quality, it underscores the broader benefits of regular exercise for perimenopausal women. Incorporating structured physical activity, such as strength training and indoor cycling, into weekly routines can be a powerful tool for managing hormonal changes and enhancing overall well-being during perimenopause and menopause.

The science:

Effects of exercise on sleep in perimenopausal women: A meta-analysis of randomized controlled trials

The effect of aerobic exercise on sleep disorder in menopausal women: a systematic review and meta-analyses

Don’t Skip Recovery

Rest and recovery are just as essential for hormonal health as movement. High stress = high cortisol = more sleep trouble, weight gain, and mood dips.

🧘‍♀️ Our Sp-oga class is all about helping you balance effort with ease. It’s a restorative blend of cycling and yoga to calm the nervous system, release tension, and support long-term resilience.

The science:

The effect of a mindfulness-based stress reduction program applied to postmenopausal women on insomnia and quality of life

A study of mindfulness-based stress-reduction training effects on menopause-specific quality of life in postmenopausal women: A randomized controlled trial

Sample Weekly Routine for Hormonal Harmony

Day Activity

Mon Cyclical or Double Track (Strength)

Tue Spinterval or Velocity (Cardio)

Wed Sp-oga or gentle walk/stretch

Thu Cyclical (Strength)

Fri Spinfinity or Velocity (Cardio) or Cyclical (Strength)

Sat Optional: easy ride or Sp-oga

Sun Rest or active recovery

Your Body's Changing—Let’s Move With It.

You don’t have to push harder—you just have to move smarter. With a balance of strength, cardio, and recovery, you can support your hormones, feel more energized, and thrive during this transition.

At Spinfinite, we’re here to guide and support you every step of the way—with a welcoming, empowering community that lifts you up (literally and figuratively).

Let’s move through midlife with strength, grace, and power—together.