We acknowledge the diversity of gender and gender inclusivity; for the purposes of this information, we use "woman" and "female" for simplicity/convenience.
Menopause is an important time for women as they get older, and Pure Barre offers a powerful, low-impact solution to support you during this phase of life. As women approach perimenopause and menopause, prioritizing strength training becomes essential for maintaining health, energy, and confidence. Combining elements of ballet, Pilates, and functional fitness, Pure Barre’s signature full-body workout strengthens muscles, improves balance, and supports joint health, all while empowering women to feel strong and resilient through every stage of life. We spoke to University of California Los Angeles Professor of OB/GYN and Pure Barre member Dr. Radhika Rible to learn more about perimenopause & menopause and the power of Pure Barre.
What is the difference between menopause and perimenopause?
Menopause affects far more than just reproductive function. As estrogen levels decline, many women experience a host of physical and emotional changes and understanding the journey starts with knowing the stages.
Perimenopause is the stage prior to menopause, where your body begins its natural transition to menopause as hormone levels fluctuate. This phase can start as early as your late 30s! With the wildly fluctuating hormones of perimenopause, early changes can be as subtle as changing menstrual cycle length and mood changes (PMS). As perimenopause continues, sleep disturbances, brain fog, and irritability can be more common in addition to hot flashes and night sweats.
Menopause, defined as 12 months of no periods off of hormonal management, marks the end of a woman’s reproductive years and stops menstruation. Once menopause sets in, estrogen and progesterone levels drop significantly, often leading to symptoms such as vaginal dryness, decreased bone density, and weight gain.
While changes such as hot flashes and night sweats are self-limited and eventually improve with time, changes such as loss of bone density and decreased cognitive function can be helped through regular exercise.
What is the impact of menopause?
Menopause can cause symptoms that include changes to your skin, hair, brain, central nervous system, heart, organs, and skeletal system. The decline in estrogen levels during menopause and perimenopause can have effects such as weakening of strength, muscle mass, and bone density. Hormonal imbalances can also affect neurotransmitters in the brain, leading to mood fluctuations. After menopause, women are also at a higher risk of developing osteoporosis.
According to Dr. Rible, “working with a gynecologist, women’s health primary care, or other menopause health specialist can also complement the many lifestyle factors that affect your health during perimenopause and menopause. Talk to your healthcare provider about your individual needs and if hormone therapy is something that may be beneficial for you. Every person’s needs are different!”
Exercise During Menopause
While these changes may feel discouraging, they can be managed effectively with lifestyle adjustments—especially through targeted exercise. During perimenopause and menopause, when hormones are in flux, exercise can provide stability and relief - regular movement can help regulate sleep, boost mood and manage stress.
Additionally, regular exercise that balances strength, flexibility and alignment can decrease cortisol, the hormone which contributes to the stubborn deposition of fat, most commonly in areas such as the abdomen, hips, and gluteal muscles.
Pure Barre stands out for its ability to offer full-body workouts that prioritize longevity, functional strength and overall health. Low-impact, controlled movements like the Pure Barre “tuck” help reduce the risk of injury while improving posture, core strength, and flexibility. Most importantly, Pure Barre supports emotional wellness by encouraging mindfulness and body awareness. Being a member at your local Pure Barre studio can also foster community and encouragement, which is vital during life transitions.
Strength training during menopause
When it comes to the best exercises during menopause, Dr. Rible’s advice is clear - “during perimenopause and menopause, prioritize lifting heavy.”
Adding regular strength training to your weekly routine is important as it can help offset some changes that happen during menopause. Research indicates that resistance training has been effective in counteracting some of the effects of strength and bone density experienced in natural aging and menopause.
The American College of Sports Medicine recommends doing full-body resistance training at least 2-3 times a week. Additional recommendation is to add 8-10 multi-joint exercises that are challenging, while maintaining proper form. To get the most benefits from strength training, try to lift weights that are heavy enough to reach near failure. Final repetition should be challenging to complete, ensuring continual adaptation.
Dr. Rible also advises “post-menopausal women should do more than two strength training sessions a week and should also aim for more than six to eight repetitions for each muscle group. Do what feels safe for you, while challenging your body.”
The impact of strength training on bone density
To prevent bone loss and minimize risk of fractures later in life, it is crucial to maintain strong muscles and bones during your late reproductive and perimenopausal years. Weight-resistance exercises are one of the keys for bone health. Research shows that putting stress on bones during perimenopause and after menopause can help increase bone density. This can also lower the risk of osteoporosis.
Why Pure Barre is the Best Workout for Perimenopause and Menopause
Pure Barre shines as one of the best workouts during menopause because it meets your body where it is. With the emphasis on small, precise movements, the high-intensity, low-impact Pure Barre technique engages deep muscle groups and supports joint stability, while still encouraging you to lift heavy and enhance your flexibility. Pure Barre’s variety of class formats can also be modified for any fitness level, making it an inclusive option for women navigating menopausal changes.
The power of Pure Barre Align
Pure Barre Align™ combines our classic strength-building barre technique with a unique emphasis on flexibility and balance training to deliver a restorative full-body workout. In 50 minutes, you will focus on various flows of stretching to increase your joint mobility, while building muscular strength and stability.
Restorative exercise, focused on functional movement, balance, and flexibility can complement the muscle work of strength training. Focused breathwork, mindfulness, and intentional connection between the mind and body decreases inflammation and cortisol production.
The power of Pure Barre Define
Pure Barre Define™ fuses concepts from our classic barre technique with weight-based strength training to develop muscular strength and power. In 50 minutes, you will experience the best of our Pure Barre technique fundamentals combined with additional dumbbell training in functional movements to enhance muscular definition and build confidence in your form. Unlike traditional Pure Barre Classic programming, which emphasizes high repetitions, small movements, with lighter resistance, Pure Barre Define introduces progressive overload to encourage muscle adaptation.
Progressive overload means slowly increasing weight, reps, or intensity over time. This helps avoid plateaus and achieve lasting results. Research indicates progressive overload provides benefits such as improving muscle strength, power, and reduction of the risk of osteoporosis.
According to Pure Barre Master Teacher Trainer Sydney Lambert, since incorporating Pure Barre Define “my bone density has increased, and I feel stronger and less scared of constant injuries. In addition to the physical changes, taking Define regularly has helped my mental health greatly, especially while coping with chronic illness. I've seen increased confidence, energy and strength.”
Common Questions About Menopause & Women's Health
We asked Dr. Rible to share some common questions she receives about hormones and menopause.
What do you consider female hormones?
Most people think about progesterone and estrogen when considering female hormones, and testosterone as a male hormone, or androgen. In actuality, both men and women make varying amounts of all these hormones, among many others, that will differ throughout phases of life. During the years between puberty and menopause, women have wildly fluctuating levels of estrogen and progestins, which are made by the ovaries and a key part of fertility and monthly menstrual periods. As women approach perimenopause, the years before periods stop, these fluctuations can sometimes become even more dramatic. Eventually, the ovaries stop producing significant amounts of hormones altogether.
What happens with hormones?
Typically, for a woman who is in her older adolescent and reproductive years, a monthly cycle starts with low levels of progesterone and estrogen. As the brain sends signals to the ovaries to produce an egg, estrogen levels start to rise rapidly and trigger a release of hormone (LH or luteinizing hormone) which leads to ovulation. Ovulation, release of the mature egg from the ovary, then causes the ovary to produce progesterone. Progesterone levels stay elevated for 7 - 10 days unless the egg gets fertilized by sperm and implants in the lining of the uterus, which results in pregnancy. If no pregnancy occurs, estrogen and progesterone levels drop quickly, which is what triggers a menstrual period. If implantation does occur, these hormone levels stay high and support the early pregnancy in the first trimester.
As a woman and her ovaries age, the brain has to send higher levels of hormone to develop and release an egg. This overstimulation in the perimenopausal years can lead to even more drastic hormone swings which lead to some of the common perimenopausal symptoms
Is exercise safe in pregnancy?
YES! Pure Barre is one of the safest exercises you can do - it is low impact and focuses on strength and alignment. In fact, with a few simple modifications, many people can continue Pure Barre throughout the entire pregnancy. It's also a great way to get back core strength after you have recovered from giving birth. Always consult your doctor before starting a new exercise routine, especially during pregnancy.
Hear what our members are saying:
"I was also going to another gym for strength training, but with the addition of Define, I can get that workout here and don't need multiple memberships. It's never boring, and it's still always challenging. The staff is wonderful, and I have made lasting friendships through this studio." - Lisa, Pure Barre member
These physical changes have made a huge impact on my mental health. My confidence and more positive outlook are a direct result of the time I've spent at Pure Barre. Define took the benefits of this time to the next level. It's a powerful thing to be a 56 year old woman enjoying a renaissance of physical and mental health. I'm immensely grateful.”
- Laura M, Pure Barre Member
“Every one of the formats that Pure Barre offers has been part of a profound transformation in my health. I lost 18 lbs and gained real improvements. My balance, strength, flexibility, and mobility all improved. After nine months of working on all of these facets of my physical health, the Define format was introduced. It was like a turbo boost for positive change. My strength and balance evolved much more quickly. As a result ALL of my movements have improved. I can hold positions longer, lift more weight, stretch further and straighten my limbs fully. My core is stronger than it's been in 30 years. After attending define classes for about 3 months (for an average of 2 times per week) I lost a couple more pounds, increased my muscle mass and was finally able to quit taking blood pressure medication. I didn't even know that was possible for me.
- Annie, Pure Barre Member
“I have been taking Pure Barre since the studio opened 2-1/2 years ago. I absolutely love it, and it has been a game-changer in my fitness journey. Recently, while out shopping, a stranger unexpectedly approached me and complimented my arms, saying they looked toned and beautiful and that I must work out. I immediately smiled and proudly told her "I take Pure Barre!" She wasn't familiar with PB, but after I gave her a brief explanation, she nodded and said she could tell I must be dedicated because my arms looked amazing! Define has significantly improved my overall muscle tone, not just my arms, but all the other class formats have contributed to that as well. Having lived with chronic interstitial cystitis since age 22, I have never found a workout more effective in strengthening my pelvic floor and improving my IC symptoms than PB. I recently celebrated my 500th class, and it feels like one of the biggest achievements of my life, yet the journey has felt effortless due to the improvements in my body and the special friendships I have cultivated. Gabriella and her team of instructors are truly exceptional, offering unmatched motivation, expertise and inspiration. I'm completely hooked on the tuck!” - Angela, Pure Barre Member
I enjoy taking the Pure Barre Define Class as it is fast paced keeping my heart rate up to burn calories and challenges me to select weights heavy enough to tone and strengthen my muscles. This is very important at my age (80 years) for maintaining good health, flexibility, balance and good bone density. I aim to attend two Define classes every week in order to see results. And, I do see results. I especially like when wearing sleeveless tops and dresses that my friends note my firm biceps. It makes all my workouts worthwhile. A big thank you to all the Pure Barre teachers for keeping all the classes fun and interesting. - MaryBeth, Pure Barre Member
I started pure barre in 2013, when my youngest child had just turned two. I have always loved dance and music-driven exercise classes; I grew up doing ballet, jazz, and musical theatre. After shoulder and hip injuries and extensive postpartum physical therapy, I stepped into my first Pure Barre class as a way to get back to "me". Over time, Pure Barre has become so much more than an exercise class. I use it to maintain the strength, alignment, and mobility work I have done in physical therapy. I use it as a grounding force before or after a difficult day. As a gynecologist, I find myself sharing exercise, body awareness, and mindfulness with patients every day! Now, in perimenopause, the balance of aerobic, strength, flexibility, and stability training in all four formats of Pure Barre remind me that a woman’s body is powerful and strong at any stage of life. 12 years and 1500+ classes later, Pure Barre IS my therapy. -Radhika, Pure Barre member
About Dr. Rible
Dr Radhika Rible (she/her) is a Professor of Obstetrics and Gynecology at the UCLA David Geffen School of Medicine. She practices general obstetrics and gynecology with a focus on complex family planning and reproductive health. She has been living in Los Angeles since 2006 and in her free time enjoys spending time with her husband and teenage children and, of course, going to Pure Barre as often as possible.