Perimenopause: Workout Strategies For Your Hormones

As hormones begin to shift during perimenopause, many women feel like their bodies are working against them. The good news? With the right fitness strategies, you can regain control, support hormonal balance, and feel your best.

Gone are the days when spending hours on a treadmill was the gold standard for fitness. During perimenopause, shorter, more intense workouts can deliver better results. High-Intensity Interval Training (HIIT) is particularly effective during this phase. By combining bursts of effort with short rest periods, HIIT boosts metabolism, burns fat, and preserves lean muscle mass—all in less time than traditional cardio. This is a win for busy women who want efficient workouts that pack a punch.

Strength training is another critical component of an effective fitness routine. Building muscle doesn’t just enhance your shape—it’s vital for overall health. As we age, muscle mass naturally declines, which can slow metabolism and increase the risk of injury. Incorporating resistance training, whether with weights, resistance bands, or bodyweight exercises, can help combat this loss. Aim to include strength training at least twice a week to build and maintain lean muscle.

While working out is important, recovery plays a significant role in achieving results and maintaining hormonal balance. Sleep is a key factor here. Unfortunately, many women experience insomnia or disrupted sleep during perimenopause. Creating a consistent bedtime routine, reducing screen time before bed, and practicing relaxation techniques like deep breathing or meditation can improve sleep quality and enhance workout recovery.

Stress management is another crucial aspect of fitness success during this phase. Chronic stress raises cortisol levels, which not only contributes to belly fat but also disrupts other hormones like estrogen and progesterone. Incorporating activities like yoga, walking, or mindfulness into your routine can help manage stress and improve overall well-being. Even taking a few moments each day to focus on deep breathing can have a calming effect on your body and mind.

If time is a concern, at-home workouts can be a game-changer. Many women find it easier to stay consistent when workouts are accessible and don’t require commuting to a gym. Online programs tailored to this life stage can provide structure, support, and motivation, helping you stay on track even with a busy schedule.

The women I’ve worked with often share that they feel stronger and more confident when they incorporate smarter fitness strategies. By focusing on efficient workouts like HIIT, prioritizing strength training, and managing recovery, they regain energy and discover a renewed sense of vitality.

Perimenopause doesn’t have to feel like an uphill battle. With a balanced approach to fitness, you can navigate this phase with strength and resilience—because your body deserves care and attention that evolves with it.

And for those of you looking to take the next step, my next round of Total Body Transformation (my 12 Week fitness and nutrition program for busy professionals) is a great place to start. If you want to get your hormones dialed-in in a healthy way, this is the program for you!