As women enter perimenopause, the physical changes can feel unexpected, especially for those who’ve always maintained a regular workout routine. Hormones begin to fluctuate, impacting energy, muscle recovery, fat distribution, and even mental focus.
This phase is all about adapting your fitness strategy to honor these shifts. Let’s dive into why these changes occur and how to modify your approach to training and nutrition to stay strong, balanced, and energized.
Why Perimenopause Changes Everything About Your Training
I’m going to start telling you my own personal experience. A few months ago I started to feel extremely exhausted after my daily workout sessions. Although I was doing the same, eating the same and keeping a good sleep routine, as always.
Then I realized that instead of growing muscle and getting stronger I was actually losing muscle mass and even my fat storage increased…again, eating the same and exercising the same! You may wonder, how can that be possible?!
Well, in perimenopause, levels of estrogen and progesterone start to fluctuate, eventually declining over time. This process causes internal inflammation in our bodies, consequently rising cortisol levels in our bodies.
This hormonal shift affects muscle mass, recovery, energy levels, and how your body stores fat. As Dr. Stacy Sims (author of the wonderful book “Next Level”) points out, “Women are not small men,” meaning we respond differently to exercise—especially during hormonal changes like perimenopause.
Dr. Gabrielle Lyon, a proponent of muscle-centric medicine, emphasizes that muscle is the organ of longevity, particularly crucial for women as they age. The more muscle you maintain, the better your metabolism, bone density, and overall resilience.
How to Adapt Your Training Routine
Here’s how to train smarter, not harder, during perimenopause:
1. Prioritize Strength Over Cardio
Why It Matters: With age, muscle mass and bone density naturally decline, which can impact metabolism and increase injury risk. Cardiovascular exercise alone won’t maintain muscle mass, and too much cardio can even elevate cortisol, the stress hormone, leading to belly fat and fatigue. Instead, strength training supports muscle maintenance, metabolic health, and bone density.
How to Do It: Aim for 3 days a week of strength-focused training that includes compound movements like squats, deadlifts, and lunges. Start with body weight if you’re new to strength training, then gradually add resistance through dumbbells, kettlebells, or resistance bands. Keep your reps low (6-10) and focus on good form and controlled movement.
2. Incorporate High-Intensity Interval Training (HIIT), But Keep It Short
Why It Matters: Short bursts of high-intensity exercise have been shown to improve cardiovascular health, boost metabolism, and support muscle maintenance. According to Dr. Sims, women in perimenopause benefit from shorter, high-intensity workouts over long cardio sessions, which can stress the body and elevate cortisol levels.
How to Do It: Add 1–2 sessions of HIIT per week, keeping each workout to around 10-30 minutes (observe yourself and avoid extreme exhaustion). Exercises like burpees, mountain climbers, sprints, or rowing are ideal. Go hard for 20-30 seconds, then rest for 60 or more seconds before repeating. Always listen to your body and give yourself ample recovery time between HIIT sessions. In the practice, what works for me is checking my BPM, I normally feel fully recovered when it reaches 120 which takes like 90 seconds. So, once again, wed have proof of the importance of being mindful and connect with our bodies.
3. Embrace Power-Based Movements
Why It Matters: Power training (explosive movements) helps counteract the natural decline in muscle and bone density, helping maintain balance and agility. This type of training also stimulates muscle fibers that aren’t typically engaged during endurance or steady-state cardio, making it essential for women in perimenopause.
How to Do It: Incorporate power-based exercises like box jumps, kettlebell swings, or plyometric lunges. These movements train the body to generate force quickly, benefiting muscle response and joint stability. Start with 2–4sets of 6-8 reps, ensuring you have proper form and control.
4. Listen to Your Body’s Need for Rest and Recovery
Why It Matters: As estrogen declines, the body becomes more sensitive to cortisol. Overdoing intense workouts can lead to elevated cortisol, causing fatigue, belly fat, and burnout. Dr. Sims emphasizes the importance of balancing intensity with recovery, especially in this life stage.
How to Do It: Schedule at least two rest days per week, incorporating low-impact, restorative practices like yoga, Pilates, or walking. These activities help keep cortisol in check, maintain mobility, and support mental well-being. If you feel overly fatigued, consider swapping a high-intensity session for a gentle stretching or foam rolling session. This is not the moment to be self-demanding, listen to your body and be caring with yourself.
Fueling Your Body Right: Nutrition as Your Performance Partner
Training is only one side of the equation; nutrition is equally essential, especially in perimenopause. For instance, Dr. Gabrielle Lyon stresses the importance of protein for muscle health, while Dr. Sims emphasizes strategic carbohydrate intake for energy and recovery.
My approach is to always follow a hormone-focused nutrition in which we can include strategic proteins and carbs intake to support hormonal production.
One thing I always tell my clients who wish to get lean and grow muscle, is to stop listening to advice that doesn’t come from reputable sources.
Why am I saying this? For two reasons: 1. The majority of the protein and carb intake advice you can find in social media may not be science backed and are also targeting men, not unique women’s physiology. 2. All that insane amount of protein and strategic carb intake are design for athlete level people. If you are a normal woman like me, who just go to the gym 4 to 5 days a week, and have a 60 to 90 min routine, you don’t need any complex elaboration in your daily nutrition.
That been said, we also must know that the majority of women don’t eat enough protein. We’ve been living for way too long captivated by the diet world, that’s why we’re used to eat very little portions in order to stay “thin”. So, your job is to start reprogramming your past eating habits and adopt new ones that help you maintain a good muscle health.
Here’s how to fuel smartly:
1. Protein Is Non-Negotiable
Protein supports muscle repair, growth, and recovery, which is crucial as estrogen declines. Protein also helps stabilize blood sugar, reducing energy crashes and cravings.
What to Do: Aim for 25-30 grams of protein per meal. Incorporate high-quality sources like lean meats, eggs, fish, tofu, and legumes. For post-workout recovery, prioritize protein within 30 minutes to support muscle synthesis. I took this advice from Dr. Sims and I could feel the difference in terms of post-workout energy.
2. Don’t Fear Carbs—Use Them Strategically
Carbohydrates are essential for fueling workouts and supporting hormone balance, especially around strength and HIIT sessions. Cutting carbs too low can lead to low energy, increased cortisol, and disrupted sleep.What to Do: Focus on complex carbs like sweet potatoes, oats, quinoa, and whole grains. Try having a small carb-rich meal (like a banana with almond butter or home-made energy balls) about 1–2 hours before your workout. After training, pair carbs with protein to support recovery. For example, sweet potatoes, scrambled eggs, avocado and arugula would make a wonderful option!
3. Add Anti-Inflammatory Foods to Combat Cortisol
Chronic inflammation can exacerbate perimenopausal symptoms and elevate cortisol. Anti-inflammatory foods can help manage this stress and support overall recovery.
What to Do: Include foods rich in omega-3s (like salmon, chia seeds, and walnuts), antioxidants (like berries, leafy greens, and turmeric), and healthy fats (like olive oil, coconut oil and avocado). These nutrients support joint health, reduce inflammation, and provide sustainable energy.
To wrap up, one of the main concerns I get from my clients is: I don’t know what exercises to do or how to structure a routine. My advice is always this: get a personal trainer, and if you find one specialized in women’s training—even better!
Whether you’re training at the gym or at home, some guidance is essential, especially if you’re just starting out, to ensure you’re performing exercises correctly. Only today, I was at the gym and saw a few women doing squats totally wrong, and I can bet tomorrow they’ll be feeling some serious back pain. You don’t want that!
If you’re at an intermediate or advanced level and prefer to train solo with your favorite playlist like I do, here are some apps I recommend:
· SWEAT App: This fitness app for women, created by Australian personal trainer Kayla Itsines, is my current go-to. It’s incredibly versatile, letting you swap exercises to match your level or even just your preference. Plus, the focus on women’s fitness makes it especially effective for those of us navigating perimenopause.
· Hailey Happens Fitness App: I’ve been trying the "Power Happens" sample program, which features Dr. Stacy Sims’ research-backed approach to women’s training. It’s tailored to women’s unique physiology and perimenopausal needs, and I’m really enjoying the sample plan so far. The science-based approach here is perfect if you’re looking for a program that aligns with the training tips I’ve shared.
These tools can add variety, guidance, and support to your training journey, helping you stay consistent and focused on your goals.
Mindful Adjustments: Track Your Energy and Recovery
Since perimenopause is a transitional phase, what works one month may need adjustment the next. Keep track of how you feel before, during, and after workouts. Notice patterns in energy, recovery time, and mood to help you identify when to tweak intensity, duration, or rest.
Don’t be harsh on yourself. If one morning you really need to sleep more, listen to your body and just stay in bed. This is not the moment to be self-demanding because it can cost you your overall health.Although perimenopause is about hormonal decline, the decline in our hormonal production is affecting not only our menstrual cycle and causing symptoms like hot flashes. It also affects our musculoskeletal health, our brain health, our gut health, our lymphatic systems, etc.! And this is exactly why I am always stressing how crucial it is for us women to prioritize ourselves and understand the importance to change our nutrition and lifestyle when we reach our late 30’s and beyond.
Final Takeaway: Train for Strength, Fuel for Energy, and Respect Your Body’s Needs
Perimenopause is a new chapter in your body’s journey, but it’s not the end of fitness or strength. With the right approach to training and nutrition, you can maintain energy, build resilience, and keep your body thriving. So, here’s to training smart, fueling wisely, and respecting what your body needs in this powerful phase of life.
Ready to take control of your wellness journey? Don’t forget to download the Hormone Harmony Guide—your go-to resource for balancing hormones and boosting energy. Find it in the “Mindset Reset” section right here on my website!
Sources:
The North American Menopause Society
Journal of Aging and Physical Activity
Cell Metabolism Journal
American Journal of Physiology-Endocrinology and Metabolism
Next Level by Dr. Stacy Sims
The Science and Application of Muscle-Centric Medicine by Dr. Gabrielle Lyon
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