Turtle data
Women in perimenopause and menopause log more workouts, not fewer
Key findings
Women in perimenopause or menopause logged a workout on 38% of their active app days (January to October 2026), against 32% for women under 45. Steps were similar, but 45% of them logged under 1 g of protein per kg of body weight, against 36% of women under 45. Source: Turtle Method member data, turtlemethod.com/data/menopause-exercise/.
of app days with a workout logged, for women in perimenopause or menopause
Women in perimenopause and menopause were training more, not less. Among women using Turtle in 2026, those who told us they're in perimenopause or menopause logged a workout or strength session on 38% of the days they used the app, against 32% for women under 45 and 28% for women 45 and over who didn't report perimenopause or menopause.
Typical share of active days with a strength session or workout logged, by life stage, Jan to Oct 2026
Source: Turtle Method member data · CC BY 4.0
Same age, same pattern
It isn't only an age effect. Comparing women of the same age, 45 to 54, those in perimenopause or menopause logged a workout on 38% of active days, against 33% for those who didn't report it.
Steps were about the same; protein was lower
Daily steps barely differed: a typical 6,600 steps for women in perimenopause or menopause and 6,500 for women under 45. Protein told a different story: 45% of women in perimenopause or menopause who logged food typically logged under 1 g of protein per kg of body weight, against 36% of women under 45.
| Life stage | Days with a workout | Typical daily steps | Protein under 1 g/kg |
|---|---|---|---|
| Women under 45 | 32% | 6,500 | 36% |
| Women 45+ (no perimenopause or menopause reported) | 28% | 6,800 | 39% |
| Perimenopause or menopause | 38% | 6,600 | 45% |
Workouts include strength sessions and exercise logged in the app or imported from Apple Health or Google Health Connect. Every group has more than 100 women.
What the research says
Across 12 randomised trials, resistance training improved aerobic fitness and upper and lower body strength in postmenopausal women.
González-Gálvez N, Moreno-Torres JM, Vaquero-Cristóbal R (2024). Resistance training effects on healthy postmenopausal women: a systematic review with meta-analysis. Climacteric. doi.org/10.1080/13697137.2024.2310521
An expert group recommended at least 1.0 to 1.2 g of protein per kg of body weight a day for adults over 65, and more for those who exercise.
Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. doi.org/10.1016/j.jamda.2013.05.021
Questions people ask
Do women exercise less in menopause?
Not in Turtle's data: women in perimenopause or menopause logged a workout on 38% of their app days, more than women under 45 (32%).
Is strength training good in menopause?
A 2024 review of 12 trials found resistance training improved strength and fitness in postmenopausal women. Check with your GP before starting if you have a health condition.
Method
Women with 14 or more active days in the Turtle app, 1 January to 6 October 2026. Workout days are days with a strength session or exercise logged (including Apple Health and Google Health Connect imports). Steps: days with 500 to 60,000 steps, 14 or more days. Protein: the median of days with 600 to 5,000 kcal logged (7 or more days), divided by her latest weigh-in. Life stage is what women told us when they joined. Women only, staff accounts excluded; every group shown has 50 or more women and sizes are rounded. This shows a pattern, not a cause. Full methodology.
Cite this
Free to use with credit and a link to the source page. The figures and chart on this page are licensed under CC BY 4.0.
Journalists: for another cut of the data (aggregates only, same rules), contact scott@turtlemethod.com. More data on the Turtle data hub.
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