Exercising Smarter During Perimenopause

If there’s one thing to prioritize, it’s building muscle. Strength training helps counteract the natural decline in muscle mass and bone density that kicks in around this time. Resistance training keeps bones strong, metabolism humming and joints happier than an 80s aerobics instructor in neon spandex and leg warmers.

Remember when you could do back-to-back HIIT classes and still have enough energy left over to reorganize the garage or alphabetize your spice rack? Now it’s time to start scheduling rest days, embracing stretching and swapping punishing workouts for feel-good movement. Recovery isn’t lazy; it’s a smart investment in keeping your body resilient and ready for what’s next.

Your hormones are on a wild rollercoaster ride, so your stamina may now be on a mysterious schedule of its own. On high-energy days, embrace strength training or cardio. On low-energy days, enjoy some restorative yoga or a walk while listening to a podcast — maybe a soothing meditation, maybe a murder true crime mystery…whatever floats your boat. Listening to these body shifts helps you avoid burnout and frustration.

Estrogen dips can make ligaments a little looser and joints grumble more than normal. Suddenly, your knees have opinions about every squat, and your shoulders prefer a polite invitation over a surprise challenge. Warming up properly, using controlled movements and dialing back high-impact workouts can keep everything in working order. Consider adding mobility exercises and regular stretching to help your joints stay supple.

Low-impact doesn’t mean low-benefit. Walking, swimming, cycling and getting down with your bad self while dancing in your living room are all fantastic for your heart, mood and overall stamina. These activities boost circulation, help manage weight and deliver a satisfying endorphin rush, without making your joints feel like they’ve been through a mosh pit. Even short sessions add up, so think consistency over intensity.

Listening to your body is the ultimate perimenopause power move. This is the era of intuitive movement, so instead of trying to out-hustle every mood swing and energy dip, check in with yourself each day. What feels nourishing? What feels draining? Adjust your plans with zero guilt and the swagger of someone who finally ditched the rulebook and knows exactly what they need.