Feeling StrongThrough Perimenopause
Photo by Greg Rosenke on Unsplash
Perimenopause can feel like a rollercoaster—energy levels fluctuate, sleep gets tricky, and your body starts changing in ways you never expected. But one of the best ways to feel strong, steady, and in control? Movement.
Exercise during perimenopause isn’t just about staying fit—it’s about keeping your bones strong, your mood lifted, and your metabolism humming. The good news? You don’t need to spend hours in the gym. A well-rounded routine with strength training, cardio, and flexibility work can help you feel your best.
1. Strength Training: Build & Maintain Muscle
Why it matters:
Helps maintain and build muscle (which naturally declines with age)
Supports bone density, reducing the risk of osteoporosis
Boosts metabolism, making it easier to manage weight
Reduces joint pain and stiffness
Improves mood and reduces stress
Ways to incorporate:
Aim for 2-3 strength sessions per week
Use weights, resistance bands, or your own body weight
Keep workouts short but effective (20-30 minutes is enough!)
Work with a Personal Trainer
Finding Strength with the Right Support
Last year, I started virtual personal training with 30-minute sessions from home, and it completely transformed my approach to fitness. Strength training used to feel intimidating, but having a knowledgeable guide made all the difference. My trainer not only helped me build confidence but also set me up with the right equipment to create a home gym that works for me. Now, between our sessions, I can maintain my routine and stay consistent on my own.
If you're looking for a supportive and effective way to get started, I highly recommend Reformed Fitness—ask for Jake! His guidance has been a game-changer for me, and I couldn’t be more grateful.
2. Cardio: Boost Your Heart Health and Energy
Why it matters:
Improves heart health and circulation
Boosts energy and fights fatigue
Supports mental clarity and mood
Helps maintain a healthy weight
Ways to incorporate:
Low-intensity cardio (walking, swimming, biking) for 2-3 days a week
High-intensity workouts (HIIT or sprint intervals) 1-2 times per week for metabolism and endurance boosts
Choose activities you enjoy so you're more likely to stick with them!
3. Flexibility & Balance: The Secret to Aging Gracefully
Why it matters:
Improves posture and reduces stiffness
Enhances balance, reducing the risk of falls
Helps with stress relief and relaxation
Increases mobility, making daily movement easier
Ways to incorporate:
Try yoga, Pilates, or Tai Chi for flexibility and stability
Incorporate stretching after workouts or before bed
Find What Works For You
Most importantly, move in a way that feels good, listen to your body, and remember that small efforts add up over time.
You don’t have to do it alone, either! Whether it’s a workout buddy, a group class, or an online coach or trainer, support makes all the difference. Your body is changing, but you’re stronger than you think. Keep moving, keep showing up for yourself, and enjoy the process.
If you’d like support implementing healthy habits into your life, I’d love to partner with you on your journey. Please set up a free discovery session to get started.
Disclaimer: Before beginning any new exercise program, especially during perimenopause, it's always a good idea to check in with your doctor or a qualified healthcare provider. Everyone's body is different, and it's important to find a routine that works safely for you. Listen to your body, start at your own pace, and modify exercises as needed.
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