Halle Berry says she lifts heavy weights twice a week during menopause, here are the three essential exercises she relies on

Until recently, perimenopause and menopause weren’t widely discussed, but increased awareness has helped more women understand how training needs can change during this stage of life.

So when Halle Berry opened up about how her workouts have shifted as she approaches her sixties, and how “everything has changed” in her life when it comes to longevity, it offered a useful insight into how her exercise routine has evolved.

Scroll through Berry’s Instagram feed, and you’ll see she talks openly about the role exercise now plays in supporting her health. She also shared in a recent interview with journalist Tamsen Fadal, author of "How to Menopause" and host of "The Tamsen Show," that she has shifted away from cardio and toward heavier resistance training.

Here are three exercises she swears by, and you just need a set of the best adjustable dumbbells or regular medium-heavy weights.

What do Halle Berry’s workouts involve?

“I used to do a lot of cardio,” she says. “Now I’m trying to put muscle mass on, so I lift weights. I probably do it two days a week at least," Berry says.

It’s a smart move. Research shows that resistance training can help support bone density, muscle mass and metabolic health during menopause, all key factors for maintaining long-term strength and mobility. Some studies also suggest resistance training may improve biological age markers and support mental well-being.

The 3 must-try moves

Berry has trained with performance coach Peter Lee Thomas since 2016, and her workouts often combine balance, plyometric and compound strength moves designed to challenge the whole body in short sessions that "keep the workouts fun,” she says.

Weight-bearing exercise has been shown to positively impact bone health, and bones benefit from a variety of loading patterns to ensure they receive the stimulus they need to become strong and supportive. So, after reviewing several of her training clips, I picked three exercises she includes regularly and tried them myself.

Here’s how to do them and why they work.

Single-leg squat to curl and press

Targets: Legs, shoulders and core.

Why it works: Balance becomes increasingly important with age, and this move challenges stability while strengthening your legs, arms and shoulders at once.

When I tried it: This move looks simple but quickly challenges coordination and stability. My core had to work hard to keep me balanced and upright throughout.

How to do it:

• Stand on your right leg, holding a dumbbell at your side
• Lower into a squat, then curl the weights and press overhead as you stand
• Switch sides after 30 seconds.

Walk-out to plank row to press-up to curl and press

Targets: Core, shoulders, arms, glutes and upper back.

Why it works: Berry calls this a “freaky complex,” and it’s easy to see why. Combining multiple movements into one sequence challenges coordination while strengthening your upper body and raising your heart rate.

When I tried it: This move quickly became the most demanding in the sequence. Keeping track of each move while keeping the sequence in flow made it feel like both a strength, coordination and cardio workout.

How to do it:

• Stand with dumbbells at your sides
• Walk your hands forward into a plank position
• Perform a row on each side
• Complete a press-up, then walk your hands back toward your feet
• Stand tall, then curl the weights and press overhead
• Repeat for 60 seconds.

Walking lunges

Targets: Glutes, quads, hamstrings and core.

Why it works: Muscle mass naturally declines with age, particularly in the lower body, so strengthening your legs is key for maintaining balance, mobility and long-term joint health.

When I tried it: This lower-body move looks simple, but beware, your legs will start to fatigue quickly. Holding weights makes it feel far more challenging and raises the heart rate high, hitting cardio too.

How to do it:

• Stand tall, holding a dumbbell in each hand
• Step forward into a lunge, lowering your back knee toward the floor while keeping your chest upright
• Push through your front heel to step forward into the next lunge
• Continue for 45 seconds.

What weights and reps should I use?

Berry says her focus now is to lift heavy weights. She explains that she’s “just kind of holding on to the muscle that I have, and that’s important at this age.” A good rule of thumb is to choose a load that allows you to complete your reps with good form but makes the final two or three reps feel challenging. That’s typically the intensity needed to stimulate muscle growth and improve strength.

Why strength training matters during menopause

During menopause, falling estrogen and testosterone levels can accelerate muscle loss and reduce bone density, increasing the risk of injury and affecting long-term mobility. Strength training helps counter both by supporting muscle mass, improving metabolic health and maintaining joint stability.

As a runner in my forties, this is something I’m increasingly conscious of, so I’ll continue to include these moves in my routine. After all, strength training won’t just support my running; it can also improve stability, metabolism and long-term mobility, too.

And if it keeps me feeling as strong as Berry feels at this stage of life, then I’m sold.

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