Exercise Routines for Perimenopausal Women: Supporting Strength, Balance, and Well-Being

Perimenopause, the transitional period leading up to menopause, often brings a range of physical
and emotional changes for women. These can include fluctuations in hormone levels, increased
fatigue, weight gain, mood swings, and joint discomfort. A well-rounded exercise routine can
significantly ease these symptoms, helping women feel more energized, balanced, and in
control of their bodies. The key is finding a sustainable and enjoyable mix of movement
that addresses strength, cardiovascular health, flexibility, and stress relief.
Strength training is especially important during perimenopause, as women begin to lose
muscle mass and bone density at a faster rate. Incorporating resistance exercises—such as
bodyweight movements, resistance bands, or light free weights—two to three times per week can
support muscle retention and improve bone health. Focus on compound movements like squats,
lunges, and rows that work multiple muscle groups and promote better stability and posture.
Cardiovascular exercise is also crucial, not only for heart health but also for managing weight
and mood. Brisk walking, cycling, swimming, or dancing for 30 minutes most days of the week
can help regulate hormones, reduce anxiety, and boost metabolism. Combining steady-state
cardio with occasional bursts of higher intensity (e.g., short intervals or hill climbs) can increase
stamina and keep workouts engaging. Do not have a cardio session that last more then 30 mins,
you do not want your body to begin to release cortisol.
Lastly, practices like yoga and Pilates can enhance flexibility, reduce joint pain, and calm the
nervous system. These forms of exercise are particularly beneficial for managing sleep
disruptions and stress, which are common during perimenopause. Breathing-focused movement
also helps regulate cortisol levels and encourages mindfulness, offering both physical and
emotional support during this life phase.
Creating a consistent, well-balanced exercise routine can empower perimenopausal women to
feel strong, resilient, and more in tune with their changing bodies. As always, it’s important to
listen to your body, start slowly if you’re new to exercise, and consult a healthcare provider if
you have any health concerns.
Here are the three most important takeaways from the blog on exercise routines for
perimenopausal women:
1. Strength training is essential – It helps preserve muscle mass, support bone density, and
improve balance, which are all vital during perimenopause.
2. Cardio supports overall health and mood – Regular cardiovascular exercise helps
manage weight, boosts energy, and improves emotional well-being by regulating
hormones and reducing stress.
3. Mind-body practices offer stress relief and flexibility – Activities like yoga and Pilates
reduce joint discomfort, enhance mobility, and help manage common symptoms like
sleep disruption and anxiety.