Perimenopause is a natural transition—usually starting in a woman’s 40s, but sometimes late 30s—when hormone levels begin to shift in preparation for menopause. While it’s a normal phase of life, those fluctuating hormones can make your workouts, energy levels, and recovery feel totally different than they used to.
Understanding why this happens can help you adjust your movement routine with confidence, compassion, and science on your side.
Perimenopause is driven primarily by changing levels of estrogen and progesterone, two hormones that influence mood, energy, metabolism, and even how your muscles and joints respond to exercise.
Key physiological changes include:
1. Estrogen Fluctuations
Estrogen levels rise and fall unpredictably, which can affect:
Body temperature regulation
Sleep quality
Joint lubrication and collagen production
How carbohydrates and fats are used during exercise
2. Progesterone Decline
Lower progesterone can lead to:
Increased anxiety or irritability
Shorter or irregular cycles
Difficulty recovering from high-intensity workouts
3. Changes in Cortisol Response
As sex hormones fluctuate, cortisol (the stress hormone) can become more reactive. This can:
Increase belly fat storage
Make intense exercise feel harder than usual
Reduce the body’s ability to recover
4. Changes in Muscle Mass & Metabolism
Muscle mass naturally begins to decline with age, and hormonal changes can accelerate this process—making strength training more essential than ever.
Women in perimenopause may experience some—or none—of the following:
Hot flashes or night sweats
Sleep disturbances or insomnia
Mood swings, irritability, or anxiety
Brain fog or difficulty concentrating
Vaginal dryness
Fatigue or reduced exercise tolerance
Irregular periods
Increased joint stiffness or aches
Changes in appetite or weight distribution (especially belly)
Lower libido
These symptoms can vary month to month, or even week to week, depending on hormonal fluctuations.
Movement remains one of the best tools for managing symptoms—but the type and intensity of exercise that feels good may shift.
Here’s what research suggests:
1. Strength Training Becomes Essential
Low estrogen can impact bone density and muscle mass. Strength training helps:
Maintain lean muscle
Boost metabolism
Protect bone health
Reduce injury risk
Aim for 2–3 days/week of full-body strength work.
2. Recovery Matters More
Because cortisol can spike more easily, you may find:
Hard workouts take longer to recover from
You feel drained instead of energized after intense training
Incorporate:
Mobility work
Walking
Gentle core or barre
More rest days
The goal isn’t doing less, but training smarter.
3. High-Intensity Workouts Still Matter — But Strategically
HIIT can help maintain cardiovascular fitness and insulin sensitivity. But during perimenopause, it’s best to:
Limit to 1–2 days/week
Keep intervals short
Monitor how your body responds (especially sleep and energy)
If you feel wrecked instead of refreshed, it may be time to dial back frequency.
4. Mind-Body Movement Helps Regulate Stress
Because hormone changes affect emotional regulation, exercises like:
Yoga
Pilates
Breathwork
Long walks
…help lower cortisol and balance the nervous system.
5. Consistency Beats Intensity
Hormonal shifts can make energy levels unpredictable. Instead of pushing through exhaustion, honor your body’s signals and focus on:
Regular movement
Habit-building
Gentle daily activity
Even 10–20 minutes counts.
Perimenopause isn’t a decline—it’s a transition. Your body is changing, and your fitness routine can evolve with it. With the right mix of strength work, strategic cardio, restorative movement, and compassion for yourself, exercise can become a powerful tool for staying strong, grounded, and energized through this new season.