At 58, Halle Berry is proving that age doesn’t have to slow you down. The Academy Award-winning actress has been open about the changes her body has gone through during menopause, and she’s sharing how her fitness routine has evolved as a result.
For years, she stuck to cardio exercises like running and cycling, but now, she’s lifting heavier weights than ever before. Halle’s transformation isn’t just about staying in shape; it’s about maintaining strength and muscle mass during a time when many women see those things begin to fade.
Why Weightlifting Matters for Menopause
Menopause is a natural phase in every woman’s life, but it comes with its own set of challenges, particularly when it comes to maintaining muscle strength. As estrogen levels drop, muscle repair becomes more difficult, and muscle mass can decrease over time. This can lead to weakness and an increased risk of injury.
According to fitness experts, strength training—especially with heavier weights—becomes essential during menopause. Dr. Stacy Sims, a female physiologist, explains that lifting heavier weights is particularly effective at this stage because it targets the central nervous system (CNS) and helps compensate for the loss of estrogen, which normally aids in muscle recovery and strength.
When weight training, the goal should be to lift heavy enough to challenge the body, typically aiming for fewer reps with more sets. For example, lifting weights for 6-8 reps with 3-5 sets per exercise can promote muscle growth and strength while also improving bone density.
Halle Berry’s Approach to Menopause Fitness
Halle Berry has been training with personal trainer Barry Lee Thomas since 2016, and she’s made significant changes to her approach to fitness as she’s grown older. While she admits to once avoiding weightlifting, Halle now embraces it as a key part of her routine. She even admits that the new focus on weights is “boring,” but recognizes that it’s necessary for her overall health.
Her fitness routine now centers around strength training, with a focus on lifting heavier weights than she ever has before. This change isn’t about building bulging muscles, though. For Halle, it’s about maintaining her current muscle mass and ensuring that she remains strong and healthy as she gets older. She’s made peace with the fact that weightlifting is a crucial part of staying strong as she navigates menopause.
The Importance of Consistency
Consistency is key to seeing results when it comes to weightlifting. Halle incorporates weight training into her weekly routine at least two days a week. This consistency helps her maintain muscle mass and overall strength.
It’s not just about lifting heavy weights, though. A well-rounded workout plan should include a variety of exercises that target different muscle groups to keep the body balanced and avoid overtraining certain areas. Halle’s training routine focuses on compound exercises that engage multiple muscles at once, ensuring that her workouts are efficient and effective.
A Glimpse into Halle’s Routine
For those looking to follow in Halle’s footsteps, she has shared a simple dumbbell workout that’s perfect for building strength during menopause. The workout includes exercises that target the upper and lower body while keeping the intensity high to help build muscle.
Here’s an example of a workout inspired by Halle’s training routine:
1. Warm-Up (Each Stretch for 60 Seconds)
– Around the world stretch (each side)
– Frog squat
– Skipping
2. Workout (6-8 Reps Per Exercise, Repeat Circuit 3-5 Times)
– Dumbbell Arnold press + jump squat
– V-ups + dumbbell overhead press
– Jumping jack + burpee
– Jump squat + dumbbell overhead press
– V-tucks + dumbbell overhead press
– Jump squat + dumbbell front raise
This routine is designed to help build strength without requiring hours at the gym. By focusing on simple exercises that work multiple muscle groups, it ensures that you get the most out of each session while minimizing time spent. Resting between sets is important for muscle recovery, so remember to take short breaks to keep your body in peak condition.
Strength Training is for Everyone
Berry’s commitment to strength training isn’t about chasing aesthetics—it’s about maintaining muscle, managing health conditions like diabetes, and staying strong through menopause. Her shift from cardio to resistance training reflects a growing awareness that women over 50 benefit more from building muscle than burning calories on a treadmill.
It’s less about the intensity and more about intention—lifting with focus, consistency, and purpose. For anyone navigating menopause or preparing for it, incorporating strength workouts with proper form and progressive loads could be one of the most impactful choices for long-term health and vitality.
