Perimenopause and strength training: Why it matters more than ever

Perimenopause can bring lots of changes. Hot flushes, brain fog and changing periods are a few of the best-known symptoms. But other changes can happen too, like the gradual loss of muscle strength and bone density.

It isn’t always obvious at first. You might notice carrying heavy shopping feels a bit harder than it used to, getting up from the floor takes a little more effort, or your body just doesn’t feel quite as strong.

The good news is that strength training is one of the most effective things you can do to support your body through this stage of life. And despite what you might think, you don’t need to spend hours in the gym or lift heavy weights to feel the benefits.

We spoke to Dr Nicky Keay, hormone health expert and honorary clinical lecturer at UCL, about why building strength is important during perimenopause, along with The Body Coach member Jo, who discovered strength training in her 50s. 

Why does strength training matter during perimenopause?

During perimenopause, changing hormone levels can make it harder to maintain muscle and bone strength. That’s why strength training becomes valuable.

“As hormone levels decline, strength training becomes one of the best ways to support your muscles, bones and long-term health,” says Dr Nicky.

How can strength training help in everyday life?

You might notice carrying shopping feels easier, or that climbing stairs becomes less tiring. Getting up from the floor, gardening or lifting a suitcase into an overhead locker may feel more manageable. It’s those everyday tasks that might feel better.

As well as supporting your physical health, building strength can help you feel more confident in your body and what it’s capable of. “It can help your independence and mean you can carry on doing the things you enjoy for longer.”” says Dr Nicky.

Strength training can also support your mental wellbeing.“It can help reduce stress, improve sleep and give you that boost in mood that comes with moving your body.”

Body Coach member Jo has experienced many of these changes since taking up strength training four years ago.

“I’ve always had lower back problems and was told I needed to strengthen my glutes and abs,” says Jo. “Since starting strength training, my back has improved so much that I can now dig the garden without having to lie flat afterwards to ease the pain.”

“My legs are much stronger and walking up hills isn’t such a problem anymore. I feel more fluid in my movements too. Getting up off the sofa, playing on the floor with my grandson and even carrying him are all much easier.”

The mental benefits have surprised her too. “Perimenopause can really affect your mental health and increase anxiety. Exercise has been a real saviour for me. It always helps lift my mood when things feel mentally tough.”

Do I have to lift heavy weights?

If you’ve never picked up a dumbbell before, don’t worry.

You don’t need lots of equipment to build strength and you don’t need to lift heavy weights. Bodyweight exercises are a great place to start, and if you want to add some resistance, everyday household items like tins of food or filled water bottles can work just as well. Resistance bands and dumbbells are great options, too.

“The most important thing is to do something you’ll be able to do consistently, and something you enjoy,” says Dr Nicky. “Pilates is great too. Find something that works for you and build from there.”

As your confidence grows, you can gradually increase the challenge by using slightly heavier weights, stronger resistance bands or adding in some more challenging exercises.

Am I too old to do strength exercises?

“Whatever your age, it’s never too late to start,” says Dr Nicky. “You can start with simple exercises, build your confidence and gradually progress.”

Jo understands how daunting it can feel. “I’d never really considered strength training before,” she says. “I was busy with family, work and life, so I didn’t prioritise my health like that.”

Her advice? “Find something that works for you, but just do it. It’s one of the best investments you can make in your future health.”

Jo also recommends habit stacking if you’re struggling to find the time. “If you really can’t make the time, do some squats, lunges or bicep curls while you’re waiting for the kettle to boil or brushing your teeth.”

Will lifting weights make me bulky?

This is one of the biggest myths around strength training. Many women worry that lifting weights could leave them looking bulky, but Dr Nicky says that’s simply not how it works.

“Women don’t suddenly develop bulky muscles from strength training,” she says. “You’re much more likely to improve your muscle tone, build strength and simply feel stronger.”

The aim isn’t to become a bodybuilder. It’s to help your body stay strong, capable and resilient as you age.

How can I get started?

“Try to look at perimenopause as an opportunity,” says Dr Nicky. “It’s a chance to refresh your habits around exercise, nutrition and sleep.” She recommends focusing on the basics first: eating nourishing meals, moving regularly, getting enough sleep and making strength training part of your weekly routine.

You don’t have to change everything overnight. Start small and build from there. Whether it’s a couple of bodyweight exercises at home or a beginner strength workout, every session is a step in the right direction.

Strength training isn’t just about supporting you through perimenopause. It’s about helping you feel stronger in everyday life, now and in the future. For more information, check out our Beginner’s Guide to Strength Training.