Reviving Vitality After Menopause: Can Pilates Help?
https://pmc.ncbi.nlm.nih.gov/articles/PMC4934971/
Menopause brings a host of changes to a woman’s body — hormonal shifts, musculoskeletal complaints, mood changes, and more. For many women, seeking non-pharmacological strategies to ease symptoms and preserve physical function becomes a priority. The 2016 study from The School of Global Sport Studies at Korea University explores exactly that: whether an 8-week Pilates program could help reduce menopausal symptoms and improve lumbar strength and flexibility in postmenopausal women.
Let’s unpack the study and its implications — and see how it might reframe your approach to midlife wellness.
Methods in Focus
Participants & Groups: The trial recruited 74 postmenopausal women, who were randomly assigned to either a Pilates exercise group (45 subjects) or a control group (29 subjects).
Intervention (Pilates Program): The Pilates regimen was held 3 times per week over 8 weeks.
Each session comprised: 7–10 minutes of warm-up. 35–40 minutes main Pilates program (modified from the Pilates Academy International curriculum). 5–7 minutes cool-down.
Outcome Measures: Menopausal symptoms: assessed via a standardized questionnaire before and after the intervention. Lumbar strength: measured with a lumbar extension machine. Lumbar flexibility: assessed by common tests (sit-and-reach, trunk lift).
Key Results
Menopausal Symptoms: The study found significant decreases in most menopausal symptoms in the Pilates group compared to baseline (and compared to control).
Lumbar Strength & Flexibility: After 8 weeks, participants in the Pilates group exhibited significant increases in lumbar (lower back) strength. Lumbar flexibility (as measured by sit-and-reach and trunk lift) also improved significantly in the Pilates group.
In short, an 8-week, thrice-weekly Pilates protocol yielded measurable benefits in symptom relief and improved back function (strength, flexibility) in postmenopausal women. The reduction in a wide array of menopausal symptoms indicates that Pilates may positively influence systemic factors (circulation, neuromuscular adaptation, hormonal stress response) beyond simply improving muscle strength. Strengthening the lumbar region and improving flexibility may lower the risk of low-back pain. These improvements might also enhance posture, stability, and functional mobility in daily activities.
Why Pilates?
Many postmenopausal women experience hot flashes, disrupted sleep, joint aches, and persistent back discomfort as part of the menopausal transition, making it essential to find safe, sustainable ways to support their well-being. Pilates offers a gentle yet structured option that research suggests can help relieve many of these symptoms while improving strength and flexibility. A feasible starting point, based on clinical studies, is a schedule of three sessions per week lasting about 45 minutes each, which provides both structure and accessibility. The beauty of Pilates lies in its low-impact nature, making it safe and approachable for women who may find high-intensity workouts overwhelming during this stage of life.