Halle Berry, 58, just dropped some serious wisdom about staying strong through menopause, and honestly, it’s worth taking notes. The Oscar-winning actress sat down with author and menopause advocate Tamsen Fadal to dish on how she’s switching up her fitness routine, and let’s just say, she’s embracing the iron like never before.
“I used to do a lot of cardio,” Berry admitted. “Right now, I’m trying to put muscle mass on, so I lift weights now and I never used to lift weights before. I only did my own body weight and cardio like cycling and running. Now I just do pretty much boring – what I find boring – but it’s necessary for this stage of life. Really just heavier weights than I’ve ever lifted, and I do it probably two days a week at least.”
Halle Berry isn’t alone in this. Fadal said, “Isn’t it funny we avoided the weight room for a long time?” And Berry agreed, adding: “I never wanted to get muscly. I wanted to just stay healthy. I was doing it to manage my diabetes, but I didn’t want to be muscly. Now I’m lifting heavy weights and I’m still not getting muscly. I’m just kind of holding on to the muscle that I have, and that’s important at this age.”
Why Weightlifting Is the Move
According to female physiologist Dr. Stacy Sims, lifting heavy is a must during menopause. “Less estrogen – which plays a big role in muscle repair – during perimenopause means your muscles lose strength. Keep your reps low and shoot for three to five sets of six to eight reps; fewer reps mean you can lift heavier, meaning more stimulation for your central nervous system (CNS),” she explains, as reported by Women’s Health. “We typically rely on estrogen to recruit muscle fibers and build strength, so you want to teach your CNS to pick up some slack.”
Berry has been training with Barry Lee Thomas since 2016, and she’s all about keeping it simple but effective. Back in 2023, she even shared a ‘simple dumbbell workout’ that fits perfectly into her new routine.
© Tom WilliamsTry Halle Berry’s Menopause-Friendly Dumbbell Workout
© Kevin Mazur/Getty ImagesWant to train like Berry? Here’s a breakdown of one of her workouts. The goal is to lift heavy while keeping reps low and form tight. Rest for 45 seconds between exercises and 2-3 minutes between rounds.
Warm-Up (Each Stretch for 60 Seconds)
- Around the world, stretch (each side)
- Frog squat
- Skipping
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
Berry’s approach to menopause fitness is about longevity, strength, and keeping things simple. While weightlifting may not have been her first love, she’s proving that sometimes, the “boring” workouts are the ones that work. So, if you’ve been sleeping on strength training, it might be time to wake up and grab those dumbbells.
Because if Halle Berry’s doing it, you know it’s worth a try.
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