Perimenopause is gaining recognition as a transformative, yet often misunderstood, phase in a woman’s life. While many still associate hormonal changes with menopause, perimenopause is where the real shifts begin. From mood swings and hot flashes to unexplained weight gain and energy dips, these changes can be frustrating. But here’s the good news: exercise is one of the most effective, natural tools to improve symptoms, balance hormones, and reclaim your wellbeing.
This article is a deep dive into how targeted physical activity during perimenopause can significantly enhance quality of life. Drawing on recent findings and systematic reviews, we’ll explore the best types of exercise for hormonal health, perimenopausal symptoms, and sustainable fitness routines.
1. What Is Perimenopause and How Is It Different from Menopause?
Perimenopause is the transitional period before menopause, when the body begins to experience hormonal changes that affect the menstrual cycle, mood, metabolism, and overall health and wellbeing. It can last anywhere from 4 to 10 years.
Unlike menopause, which is defined as 12 months without a period, perimenopause is marked by fluctuating oestrogen and follicle-stimulating hormone (FSH) levels. These shifts can lead to a wide range of symptoms and make it harder to maintain body composition, bone density, and muscle mass.
2. What Are the Most Common Perimenopausal Symptoms?
Some of the most common symptoms include irregular periods, fatigue, hot flashes, night sweats, anxiety, brain fog, depression/low mood and weight gain.
These perimenopausal symptoms often come as a surprise, especially for women in their late 30s or early 40s. The drop in hormone levels, particularly oestrogen, affects the brain, bones, muscles, and body weight regulation. Recognising the signs of perimenopause is the first step toward managing them effectively.
3. How Do Hormonal Changes Affect Your Body and Fitness?
Hormonal changes during perimenopause impact metabolism, muscle mass, recovery, immune function and even the body’s ability to handle intense exercises. Reduced oestrogen levels can cause declines in bone density, increase fat storage (especially body fat around the abdomen), and reduce your ability to build muscle.
A systematic review shows that women who engage in exercise interventions during this stage experience better bone health, higher muscle mass, and improved cardiovascular markers. This makes targeted physical activity and exercise essential.
4. Why Is Exercise So Important During Perimenopause?
Exercise can help mitigate nearly every symptom of perimenopause. Regular physical activity supports hormonal balance, reduces symptoms like hot flashes, and maintains a healthy weight.
Exercise has been shown to boost mood, improve sleep, enhance bone mineral density, and stabilise hormone levels. It also increases dynamic balance, preventing falls and improving overall quality of life as women transition through perimenopause and menopause.
5. What Types of Exercise Are Best During Perimenopause?
During perimenopause, a mix of mobility, stability, strength and endurance exercise is ideal. Together, these support bone health, muscle mass, and cardiovascular fitness.
Finding the right type of exercise is essential. While impact exercises like jumping can boost bone density, lower-intensity options like Pilates or Kinstretch help with joint mobility, muscle strength, and core control. The key is choosing exercise that’s sustainable and enjoyable.
6. How Can Strength Training Improve Hormonal Health and Muscle Mass?
Strength training is a game-changer for perimenopausal women. It not only helps increase muscle mass and reduce body fat, but also stimulates oestrogen production and supports healthy hormone levels.
A systematic review and meta-analysis found that resistance exercise improves bone mineral density in postmenopausal and perimenopausal women, reducing the risk of osteoporosis. Incorporating weight-bearing exercises 2-3 times per week is one of the best ways to manage hormonal shifts and prevent weight gain.
7. Can Exercise Help Prevent Weight Gain During Perimenopause?
Yes. Weight regulation becomes more difficult due to slowed metabolism and changing hormone levels. However, regular exercise interventions can significantly help manage symptoms and prevent weight gain.
By combining strength training with aerobic exercise, women can maintain or reduce body weight, improve body composition, and support overall health. Pairing movement with a balanced diet rich in protein and calcium is key to managing weight effectively.
8. How to Build an Effective and Sustainable Exercise Routine
Consistency is everything. Building an exercise routine during perimenopause should focus on variety, rest, and fun. Include 2 days of strength training, 2-3 days of aerobic exercise (like walking, cycling, or swimming), and regular mobility or flexibility exercises.
Make sure to listen to your body. If you’re experiencing symptoms like fatigue or joint pain, modify your exercise training and recover appropriately. The goal isn’t intensity; it’s sustainability and long-term life in postmenopausal women.
Key Takeaways
- Perimenopause is the beginning of hormonal shifts that impact mood, metabolism, energy and muscle mass.
- Exercise helps balance hormones, reduce perimenopausal symptoms, and improve quality of life.
- Mix of resistance training, aerobic exercise, mobility and balance training is ideal.
- Regular exercise improves bone density, helps to prevent osteoporosis, and supports body composition.
- Strength training supports oestrogen production and preserves muscle mass.
- Movement helps prevent weight gain and improves overall health.
- Customize your exercise routine to match your lifestyle and symptoms.
- A consistent, enjoyable fitness plan helps you navigate perimenopause and menopause with strength and resilience.
If you’d like a personalised approach to your strength and fitness journey through perimenopause, feel free to reach out.