Training through Peri-menopause
The transition from our menstruating years into our menopausal years can bring a whole host of uncomfotable symptoms. The more we understand what’s happening in our bodies, the clearer it becomes that we need to adapt our training to work with our physiology - not against it - to maximise wellness and performance.
Exercise can have a hugely positive impact during the perimenopausal years, but there are a few essential components to include in your training to get the best results for you.
1: Build and maintain strength
Why?
Estrodial (our strongest form of estrogen) is an anabolic hormone that supports muscle repair and growth. As estradiol levels fluctuate and eventually decline, our ability to build and maintain lean muscle diminishes - a change that contributes to fatigue, slower metabolism, reduced insulin sensitivity, and changes in body composition.
Strength training helps counteract this process by sending powerful signals to our nervous system and muscles to stay strong and metabolically active.
How?
Traditionally, ‘lifting heavy’ is recommended, working within a low rep range (around 3–6 reps per set) using compound lifts such as deadlifts or squats. But not everyone can or should lift heavy weights, especially if managing pelvic floor dysfunction, joint issues, or limited training equipment.
The key principle is working close to muscular fatigue, whether that’s with heavy weights, lighter weights, resistance bands, or even your own body weight. As long as your muscles are challenged towards the end of each set, you’ll stimulate growth and strength.
Good form is non-negotiable. If you’re new to strength work, consider working with a trainer with women’s health or pelvic floor experience.
2: Include HIIT (high intensity interval training) SIT (sprint interval training)
Why?
High-intensity or sprint-style interval sessions are excellent for improving insulin sensitivity, lowering blood sugar levels, supporting cardiovascular health, and building lean mass. These workouts can also be powerful mood boosters and stress regulators.
How?
HIIT (High-Intensity Interval Training) or SIT (Sprint Interval Training) involves alternating short bursts of near-maximal effort with active recovery. But ‘high intensity’ is relative: for some, that might mean sprint cycling or hill runs; for others, it might be brisk walking intervals, swimming, or controlled circuit work.
If pelvic floor pressure or impact is an issue, focus on low-impact forms of HIIT; rowing, cycling, fast walking, or even repeated resistance intervals using bands or dumbbells. You’re aiming for a perceived exertion of 9 or 10 out of 10 during bursts, and 2–3 out of 10 during recovery.
3: Include Plyometrics
Why?
Estrogen helps maintain bone density. As it decreases, bones can become weaker and more porous. Applying mechanical stress to bones encourages them to adapt and strengthen — this is why impact and resistance training are particularly effective.
How?
Plyometrics (jumping or bounding movements) are excellent bone-builders because they apply multidirectional force. But they’re not the only way. If jumping feels uncomfortable or causes pressure, you can build bone density through:
Weighted resistance training (especially using compound lifts)
Power-based movements that stay within your safe range e.g., quick step-ups or medicine-ball throws
Balance and instability work like single-leg exercises, which strengthen bones and coordination simultaneously
The goal is to challenge your bones through progressive load and varied movement.
4: Train your core and the muscle groups that support the pelvis
Why?
Declining estrogen and collagen can affect the strength and function of pelvic tissues. A supportive core and well-trained lower body help reduce strain on the pelvic floor and promote stability.
How?
Instead of bearing down, focus on breath-integrated core work and functional movement patterns that support the pelvis. Strengthen your glutes, quads, and inner thighs as these muscle groups help stabilise and protect the pelvic area.
If you’re experiencing prolapse symptoms or pressure, avoid high-impact movements initially and manage intra-abdominal pressure carefully (no breath-holding or straining).
Takeaways
As we move through perimenopause, maintaining muscle, bone density, and metabolic health becomes non-negotiable, but how we achieve it should be entirely personal.
Strength training is essential but ‘heavy’ is relative. Work near muscle fatigue safely.
Short, intense workouts (30–45 minutes) can be highly effective when balanced with rest and recovery.
You can train with intensity and care - adapting exercises so they support, not stress, your body.
Prioritise protein intake, rest, and sleep for recovery and hormone balance.
The goal isn’t to push harder, but to train smarter with your changing physiology, balancing challenge, recovery, and compassion for your body.