# Exercise habits and tracking through menopause · Menopause Lift

> Source: https://menopauselift.com/topics/habits-and-tracking

## Exercise habits and tracking through menopause

Planning a week you can keep, and logging workouts, weight and symptoms so you can see the pattern.

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### Guides on habits and tracking

[ ](/articles/strength-training-menopause-how-to-start) 

#### [Strength training during menopause: how to start ](/articles/strength-training-menopause-how-to-start) 

How often to lift, which muscles to work and a first-month plan you can follow at home, based on NHS and NIH guidance for women in perimenopause and menopause.

1 Nov 2026 

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About this topic

The NHS suggests spreading activity over four or five days a week, or every day, and breaking up long spells of sitting. That is easier to keep when the week is planned and the sessions are written down.

Guides here cover planning strength days around work and sleep, adjusting on days when symptoms are moderate or severe, and keeping a simple record of sessions, weight and symptoms to take to an appointment.

Sources for this page:

* [NHS physical activity guidelines for adults](https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/)

### Questions about habits and tracking

How should I spread my exercise over the week? 

The NHS suggests spreading it evenly over 4 to 5 days a week, or every day, with strength work on at least two of them.

Is it worth logging my workouts? 

A record shows whether you are keeping to your plan and makes it easier to describe your activity and symptoms to a doctor.

What if I miss a week? 

Start again at the same level or a little easier. Guidance asks for regular activity, so the next session counts more than the missed one.

### Other topics

Each topic gathers the guides on one subject, with the sources they draw on.

[Strength trainingWhere to start, how often to lift, how hard it should feel and how to progress at home or in a gym.](/topics/strength-training)

[Weight and body changesWhy weight and shape shift in midlife, what the official guidance says, and where muscle fits in.](/topics/menopause-weight)

[Muscle, bone and balanceBone density, losing muscle with age and the exercise that keeps you steady on your feet.](/topics/muscle-and-bone)

[Food and proteinEating to keep muscle: protein, fibre, calcium and regular meals around training.](/topics/food-and-protein)

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Strength training, muscle, bone and weight in perimenopause and menopause for women aged 35 to 65 and beyond, based on NHS, NIH and other official guidance.

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* [Strength training](/topics/strength-training)
* [Weight and body changes](/topics/menopause-weight)
* [Muscle, bone and balance](/topics/muscle-and-bone)
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