Best Exercise and Workout Routines for Perimenopause

Perimenopause sees the decline of many areas of our health. As our reproductive hormones, estrogen, and progesterone fluctuate, the systems they support begin to decline, negatively impacting our health.

Three major symptoms that many women struggle with are weight gain, reduced bone density, and mood swings. While this is a natural process when reproductive years come to an end, it doesn’t make it any easier to navigate.

Fortunately, we can support ourselves through this physiological transition with correct nutrition and exercise.

In this article, we discuss effective exercise and workout routines for perimenopause. We cover the importance of exercise, during perimenopause, the best types of exercise, and helpful tips to improve quality of life and long-term health.

Why Exercise Is Essential During Perimenopause

Perimenopause, also known as menopausal transition, is the time when women enter the final years of their reproductive life. Naturally occurring in the mid-40s and as early as the late 30s, hormones estrogen and progesterone begin to fluctuate and decline, resulting in irregular menstrual cycles and a range of symptoms, including:

• Hot flashes
• Night sweats
• Mood swings
• Joint pain
• Decrease bone density
• Decrease muscle mass
• Vaginal dryness
• Sleep disturbances
• Increase appetite
• Weight gain
• Wrinkling skin
• Digestive issue

Major areas for concern are mood swings, decreased bone density, lean muscle mass, and weight gain, all of which are the result of declining reproductive hormone levels.

Decreased bone density and lean muscle mass can impact strength, function, and metabolism. Meanwhile, excess weight can increase the risk of chronic illnesses, and mood changes can impact mental health.

Fortunately, exercise is a great equalizer. It can be used to build muscle, improve function, enhance mood, and manage weight.

Below, we discuss why exercise is beneficial to different areas of the body to show you how effective exercise can be during perimenopause.

Best Types of Exercise for Perimenopause

There are many different types of exercise which can improve our health. Below, we discuss each form of exercise and its benefits to help you select the correct one to meet your needs.

Strength Training for Muscle Maintenance

Strength and resistance training is excellent for developing strength, improving function, and building and preserving muscle mass. Also referred to as resistance training, strength training makes use of free weights, machines, cables, resistance bands, and body weight to overload skeletal muscle tissue.

For decades, training in the gym was reserved for bodybuilders and fitness enthusiasts. However, as time goes on, more and more research illustrates the importance of resistance training for the general population.

This is even more important for women in perimenopause and menopause, who face the decline of their metabolism, muscle mass, and bone density. For context, our metabolic rate decreases by 1–2% per decade after 20, and muscle mass declines by approximately 3–8% per decade after 30. These factors if left unaddressed can lead to weight gain, loss of function, and independence in later life.

Beyond simple aesthetic appeal, increasing muscle mass can boost metabolism, helping you maintain a healthy weight. While building and preserving lean muscle mass can improve strength and function, increasing bone density and daily function for long-term independence.

We recommend performing between two to three resistance training sessions per week. This has been identified as sufficient for building muscle.

Cardio Workouts for Heart Health and Weight Management

Cardio workouts can improve heart health, preserve muscle mass, and manage weight.  Also referred to as aerobic exercise, cardio workouts use large groups of muscle, performed for a longer duration in a rhythmic motion, utilizing oxygen to produce energy. Traditionally performed in the fitness setting as walking, running, rowing, cycling, and cross-trainer, strengthens heart muscle, and improves blood vessel health, oxygen delivery, and cholesterol levels.

Aerobic exercise can also improve cognitive function and prevent cardiovascular disease. What's more, it has been shown to support muscle growth, bone health, and energy expenditure, contribute to weight management, and reduce the risk of chronic disease.

It is recommended that adults perform 150–300 minutes of moderate-intensity exercise per week. This can seem like a lot, however, divided across seven days equates to approximately 22–42 minutes per day based on the 150–300 minute recommendation.

If you are considering combining resistance training and cardio workouts, consider adding 10–15 minutes of cardio after your gym days. Combine this with increased incidental exercise, such as taking the stairs or walking during your lunch break, and taking the stairs will incrementally increase your daily cardiovascular exercise.

Yoga and Stretching for Flexibility and Stress Relief

Yoga and stretching can have a profound impact on our muscles, joints, mood, and mental health during perimenopause. Yoga and stretching are gentle, methodical forms of exercise that help us slow things down and become present. This can be a game-changer for those who are experiencing symptoms such as anxiety and depression.

Yoga, in particular, has been shown to reduce depressive symptoms and attention control, with more sessions showing greater improvement. Additionally, yoga can increase flexibility and balance, which can reduce the risk of falls in later life. Furthermore, yoga can relieve structural, physiological, emotional, and spiritual pain, which can be highly beneficial during perimenopause.

We recommend yoga at least three times per week unless you are currently doing resistance training and cardio workouts. For those who want to improve flexibility, consider adding a short 5–10-minute stretch routine to the end of your workout.

Building a Balanced Workout Routine for Perimenopause

Many forms of exercise can improve our physical health. However, each one offers unique benefits, making it difficult to select just one.

Below, we discuss how to build a balanced workout routine, enabling you to build muscle with a strength training program. Improve cardiovascular fitness with an aerobic exercise routine, calm your mind, and enhance your flexibility with stretching or yoga.

How to Incorporate Strength, Cardio, and Flexibility

One of the most difficult elements of engaging in an active lifestyle fitting the time to fit in a workout. Between work, family, and social obligations, it can be difficult to incorporate one form of exercise, let alone three.

While it can be difficult, it is far from impossible, but first, you need to decide which activity you wish to prioritize and which to make you supplementary workouts.

Below are four scenarios of balanced workouts, each of which prioritizes a different aspect of fitness, based on training five to six times per week, with three, and four-day-per-week alternatives. This can be altered to match your availability and schedule.

We also provide weekly schedules for each to help you visualize the format and how it can be applied to your week.

You can get as creative as you like, however, we strongly recommend that once you decide on your format you commit to stick to it. This will help you forge a routine, which can help improve exercise adherence.

Strength Training Focus

Strength training-focused routine prioritizes building muscle, strength, and function. Cardio and stretching are used to supplement these workouts to improve aerobic fitness and flexibility.

If you can not commit to five days of training, consider adding 15 minutes of cardio and 10 minutes of yoga and stretching to the end of your resistance training workouts. This will help you cut down your training to just three days per week.

• 5 Day Schedule — 3x resistance training, 1x cardio, 1x yoga/stretching
• 3 Days Schedule — 3x resistance training with 15 mins cardio, 10 mins of yoga/stretching

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Cardio Training Focus

Cardio training-focused prioritizes aerobic exercise. These sessions are to be performed three times per week, supplementing these workouts with resistance training and yoga/stretching workouts.

If you can not commit to a five-day schedule, consider combining your resistance training and yoga/stretching sessions. This will help you cut down your training to four days

• 5 Day Schedule — 3x cardio, 1x resistance training, 1x yoga/stretching
• 4 Day Schedule — 3x cardio, 1x combined resistance training and yoga session

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Yoga/Stretching Focus

Yoga/stretching is focused on flexibility and mindfulness. Three sessions will be completed each week, supplemented with resistance training and cardio workouts.

If you are unable to commit to five training days per week, we recommend combining your resistance training session and cardio session. This will help you cut down your training to four days

• 5 Day Schedule — 3x yoga.stretching, 1x resistance training, 1x cardio
• 4 Day Schedule — 3x yoga.stretching, 1x combined resistance training and cardio session

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Balance Training Focus

The balance training focus prioritizes each form of exercise equally, performing each session two times per week for a total of six days.

If you cannot commit to this routine, combine all three forms of training into a single workout. For example, 20 minutes of resistance training, 20 minutes of cardio, and 20 minutes of yoga/stretching.

• 6 Day Schedule — 2x resistance training, 2x cardio training, 2x yoga training
• 3 Day Schedule — 3x Combine workout of resistance training, cardio, and yoga/stretching

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Frequency and Duration Recommendations

When it comes to determining the frequency and duration of our training we need to allow recovery time. While it can be tempting to schedule back-to-back workouts it may not be enough to recover. Below we address frequency, duration, and scheduling to help you not only form a sustainable routine.

Frequency Recommendations

Regarding training frequency, we need to allow for 24–74 hours between training the same muscle groups. So, say that you do a weight session on Monday, you should wait until Wednesday to perform the same session.

This format is displayed in many of the schedules listed above. While some days place resistance training and cardio workouts on consecutive days, there are gentle yoga/stretching workouts to follow allowing you to actively recover.

Duration Recommendations

For duration, we suggest no more than 60 minutes for each workout. Training is a big commitment, and when we combine it with travel time to and from the gym it can consume a big chink of your day. One hour provides sufficient time to fit in a great weight session at high intensity.

Now, we know what you’re thinking, what about resistance training days that contain yoga/stretching? For these days you can add an extra 10 minutes, performing your weight session for 35-40 minutes, cardio for 20 minutes, and yoga/stretching for 10 minutes. Performing at the correct intensity while sticking to 30-45 seconds of rest between exercises is enough time to fit in a great workout. If you feel you aren’t fatigued afterward, you should consider increasing the intensity.

Scheduling Recommendations

Additionally, we first must consider our schedule and our ability to commit to a program. While the prospect of hitting the gym six times per week to improve your results is appealing in the beginning, it can soon seem like a burden for those of us who lack the time to make it happen.

The key is to set realistic training days, even if there are days you will not be doing anything. This gives you breathing room to recover and also makes it feel like your gym schedule isn’t ruling your life.

Modifications for Joint Health and Fatigue

Joint health and energy levels are very real concerns when it comes to undertaking a resistance training routine. Below, we discuss each, and how we can adjust our routine to match your individual needs.

Joint Health

Resistance training, cardio, and yoga/stretching are all excellent for supporting and maintaining joint health. Our joints are densely layered with muscles, tendons, ligaments, and other connective tissue.

Resistance training can be used to strengthen joint connective tissue, improving pain and physical function. Yoga can have positive effects on relieving pain and mobility in patients with arthritis. Meanwhile, running has been shown to increase bone formation, which can contribute to stronger joints.

If you have concerns about experiencing joint pain exercise, speak to a physical therapist. They will provide you with a management plan that will help you return to exercise safely.

Fatigue

During perimenopause, feelings of fatigue can have a major impact on program adherence. Those sleepless nights, joint pains, and mood swings can destroy any desire to get moving. In these situations, we must do our best to get moving, even if we aren’t going to perform at our best.

Often we believe that if we are incapable of performing a 10 out of 10 session, we shouldn’t both exercise, leading to us skipping the workout altogether. This is okay if we are unwell. However, during perimenopause and menopause, there will always be a symptom that will stop us from training.

As mentioned, exercise can provide us with energy, improve mood, and improve cognitive function. In those moments when you feel fatigued, getting out and moving can completely change your mood, energy levels, and mental health.

This is not to say you need to go out and perform at 100%. Even performing a light session will help clear your mind, and get the blood flowing, and joints moving, bringing you closer to your goal.

For resistance training consider shortening your session or using lighter weights. For cardio, shorten the duration or intensity, and for yoga and stretching, inform your instructor and hold your poses for shorter durations.

This will still help you progress with your training and improve your energy levels without burning you out further.

Tips for Staying Motivated During Perimenopause

Maintaining motivation during menopause can be challenging. Here are our tips to help you stick to your routine for long-term success.

Setting Realistic Goals

Setting realistic goals may seem like a small action, but it is one of the best ways to maintain motivation. Goal setting can often produce a burst of motivation, which can lead to us setting massive goals that the future you may not necessarily be able to hit. While grand goals are great fun, when we fall short of them they can leave us feeling discouraged and frustrated, which can result in us giving up on our training.

While setting goals such as losing 0.5-1.0 kilogram per week or dropping a dress size may not seem glamorous, they are realistic and achievable. When you achieve them, you will get that hit of dopamine and a rewarding sense of accomplishment and motivation.

The key here is to set smaller, realistic goals to keep feeding your motivation. By doing this regularly we can ride a wave of feel-good hormones, spurring us on to better health.

Tracking Progress

Tracking progress is a powerful tool for helping us stay motivated during our training. From recording your workouts to taking measurements, photos, and scale weight can provide you with real data of your progress.

This data can be invaluable during those tough moments when you are tired, your motivation is low, or your weight has plateaued. It allows you to take a step back and view how far you have come with your training.

Joining Group Classes or Finding a Workout Buddy

Finding a training partner or joining a class is a great way to keep you engaged with your training. Training alone is effective, however, when motivation is low and fatigue sets in, it can be easy to skip a workout.

Having a training partner or joining a class holds you accountable for our training. Class instructors provide additional motivation and if you miss a class you paid for it’s simply money down the drain. Meanwhile, when you train with a partner, you both work together to keep each other engaged with your workouts.

Both are great social activities. This can make training engaging and more enjoyable which can improve adherence.

Listening to Your Body and Resting When Needed

Listening to your body is essential when performing an exercise routine during perimenopause. Often when we exercise, it can be easy to get carried away and push through pain and fatigue. However, when this is done for too long, it can lead to burnout and injury.

Whether you are resistance training, performing cardio, or stretching during a yoga session,  understanding the current state of your body can tell if you are on the right track, or dangerously close to causing damage.

Successful training is characterized by improved mood, energy levels, and performance. Meanwhile, overtraining will manifest as fatigue, ongoing muscle soreness, and disinterest.

While it is important to maintain consistency with your training, adequate recovery is essential. As mentioned, we recommend resting for 24–72 hours between training the same muscle groups to allow your muscles to repair.

During this time, you need to hydrate and restore muscle energy stores to recover fluid and fuel lost from your workout. Alongside this, perform active recovery by going for a gentle walk or stretching to loosen up muscles and joints while increasing blood flow. Or if you would prefer to relax, decompress, and let someone else take over, massages can reduce muscle soreness and decrease perceived fatigue.

Sample Weekly Workout Plan for Perimenopause

Below, we have created a sample workout plan for perimenopause covering resistance training, low-impact cardio, and recovery day.

This workout plan is a resistance training workout plan, supplemented with cardio and restorative yoga to be performed six times per week, allowing for one day for complete rest.  This amounts to four days of moderate to high-intensity exercise and three days of recovery and rest as restorative yoga focuses on holding poses for a longer duration to calm the mind and nervous systems.

We have included exercises, sets, reps, and rest time between sets. We also have a weekly schedule to help you set a routine.

Weekly Schedule

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Strength and Resistance Training Sessions (Duration 40 Minutes)

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Low-Impact Cardio Workout (Duration 40 Minutes)

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Restorative Yoga (Duration 20–35 Minutes)

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Recap: Supporting Your Health with Perimenopause Workouts

Exercising during perimenopause can be incredibly rewarding. In a time where it can feel like you are losing control of your body, getting up and moving is an effective way to regain control. From its ability to forge stronger bones and muscles to improve mental health and cognitive function, exercise can not only address perimenopause symptoms, it can enhance our health for years to come.

If you are considering trying our perimenopause workout or exercising remember to:

• Set realistic goals
• Track your progress
• Join a class or train with a buddy
• Listen to your body and rest when needed

These tips will give you the best chance of making this a sustainable lifestyle change.

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