Perimenopause and Strength Training: How to Stay Strong and Lean as You Age

Understanding Perimenopause and Its Impact on Women’s Health

Perimenopause is a transitional phase before menopause that typically begins in a woman's 40's but can start as early as the mid-30's. It is marked by hormonal fluctuations, particularly a decline in estrogen and progesterone levels. These changes can lead to symptoms such as weight gain, muscle loss, reduced bone density, fatigue, and increased risk of chronic diseases such as osteoporosis and cardiovascular disease (Santoro et al., 2016). While many women turn to traditional cardio workouts to manage weight gain, research shows that strength training is one of the most effective ways to combat the negative effects of perimenopause. Lifting weights can help preserve muscle mass, enhance metabolism, improve bone density, and boost overall well-being (Westcott, 2012).

Why Strength Training Is Essential During Perimenopause

1. Prevents Muscle Loss and Boosts Metabolism

With age, women experience a gradual loss of lean muscle mass, known as sarcopenia. This natural decline accelerates during perimenopause due to hormonal changes. A decrease in muscle mass can lower metabolic rate, making it easier to gain fat, particularly around the abdomen (Hunter et al., 2004).

Strength training, also called resistance training, helps counteract this process by stimulating muscle growth and preserving lean body mass. Research suggests that women who engage in regular resistance exercises can maintain or even increase their resting metabolic rate (Wayne et al., 2011). A higher metabolism means your body burns more calories at rest, making it easier to maintain a healthy weight.

2. Enhances Bone Density and Reduces the Risk of Osteoporosis

Estrogen plays a crucial role in bone health, and its decline during perimenopause can lead to decreased bone mineral density, increasing the risk of osteoporosis and fractures (Turner et al., 2003). Weight-bearing and resistance exercises, such as squats, deadlifts, and resistance band workouts, stimulate bone remodeling and help maintain stronger, denser bones. A study published in the Journal of Bone and Mineral Research found that postmenopausal women who engaged in high-impact resistance training experienced significant improvements in bone density compared to those who relied solely on aerobic exercise (Kelley et al., 2013).

3. Regulates Hormones and Improves Mood

Perimenopause often comes with symptoms like mood swings, anxiety, depression, and brain fog, largely due to fluctuating estrogen and progesterone levels. Strength training has been shown to enhance dopamine and serotonin production—neurotransmitters that help regulate mood and reduce stress (Craft & Perna, 2004). Furthermore, resistance training helps stabilize insulin levels and reduces inflammation, making it easier to manage perimenopause-related weight gain and energy fluctuations.

4. Improves Cardiovascular Health

While cardio exercises are often recommended for heart health, strength training also offers significant cardiovascular benefits. Studies show that resistance training can help lower blood pressure, reduce LDL (bad) cholesterol levels, and improve circulation (Cornelissen & Smart, 2013). These benefits are especially crucial as heart disease risk increases for women post-menopause.

5. Enhances Mobility and Reduces Injury Risk

As we age, joint stiffness and muscle imbalances can lead to an increased risk of falls and injuries. Strength training improves overall stability, flexibility, and posture, helping women move more efficiently and maintain independence well into their later years (Peterson et al., 2010).

Best Strength Training Exercises for Women in Perimenopause

Incorporating progressive resistance training into your fitness routine is key. Here are some effective exercises:

Lower Body Strength

Squats – Strengthen the legs, glutes, and core while improving bone density.
Deadlifts – Enhance posterior chain strength, posture, and grip strength.
Lunges – Improve balance and coordination while strengthening leg muscles.

Upper Body Strength

Push-Ups – Engage the chest, shoulders, and core.
Rows – Strengthen the back and improve posture.
Overhead Shoulder Press – Build upper body strength and stability.

Core and Stability

Planks – Strengthen the core and reduce lower back pain.
Russian Twists – Enhance oblique and core strength.
Bridges – Activate glutes and improve hip stability.

Resistance Bands and Bodyweight Training

For those new to strength training or without access to a gym, resistance bands and bodyweight exercises are great alternatives. They provide joint-friendly strength-building options while reducing the risk of injury.

How to Get Started with Strength Training

Start with Two to Three Days Per Week – Begin with light to moderate resistance and gradually progress.
Focus on Compound Movements – These work multiple muscle groups and maximise efficiency.
Prioritize Proper Form – Avoid injuries by maintaining correct posture and technique.
Incorporate Progressive Overload – Gradually increase weight, reps, or intensity over time.
Include Recovery Time – Allow muscles time to repair and grow.

Nutrition Tips to Support Strength Training and Hormonal Health

Pairing strength training with proper nutrition is essential. Consider the following tips:

Increase Protein Intake: Aim for 20-30g of protein per meal to support muscle maintenance (Phillips et al., 2016).
Eat Healthy Fats: Omega-3s (found in flaxseeds, walnuts, and avocados) help reduce inflammation and support hormonal balance.
Stay Hydrated: Water aids in digestion, muscle recovery, and metabolism.
Balance Carbs and Fiber: Whole grains, fruits, and vegetables provide sustained energy and gut health benefits.

Strength Training with EmpowHER: Supporting Women Through Every Stage

Navigating perimenopause can feel overwhelming, but you don’t have to do it alone. At EmpowHER, we specialize in women’s fitness and strength training programs designed to help you stay strong, lean, and energized throughout this transition. Our personalised coaching focuses on progressive resistance training, proper nutrition, and habit development to empower you to take control of your health.

Whether you’re new to lifting or looking to refine your strength routine, our expert guidance ensures you build muscle, maintain bone health, and feel confident in your body at any age. Join us today and let’s redefine what aging means—strong, powerful, and unstoppable!

References

Cornelissen, V. A., & Smart, N. A. (2013). Exercise training for blood pressure: a systematic review and meta-analysis. Journal of the American Heart Association, 2(1), e004473.
Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104-111.
Kelley, G. A., Kelley, K. S., & Kohrt, W. M. (2013). Exercise and bone mineral density in postmenopausal women: A meta-analysis. Journal of Bone and Mineral Research, 28(7), 1433-1441.
Phillips, S. M., Tang, J. E., & Moore, D. R. (2016). The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. Journal of the American College of Nutrition, 25(4), 462S-466S.
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.

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