Perimenopause Strength Training: A Practical Guide

You are sleeping badly, your joints ache in the morning, your mood swings like a pendulum, and your clothes fit differently even though nothing else has changed. On top of that, you still have children to feed and a job to do. If that sounds familiar, perimenopause strength training is worth knowing about, not as a cure, but as one practical thing you can control.

I am Artem, a personal trainer in Archway. I am not a doctor, and exercise is not a treatment for perimenopause. If you think you are going through it, the NHS says to see your GP to talk about your options. Use this post alongside that conversation, not instead of it.

What perimenopause is, briefly

The NHS menopause and perimenopause pages explain that menopause usually affects women between 45 and 55, though it can happen earlier. Menopause is when you have not had a period for 12 months, and perimenopause ends when you reach menopause.

The NHS symptoms page lists, among others:

• Hot flushes and night sweats
• Difficulty getting to sleep or staying asleep
• Muscle aches and joint pains
• Mood swings, low mood or anxiety
• Problems with memory or concentration
• Weight gain, often around the stomach and upper body
• Loss of bone density

It also lists when to see a GP, for example if you want to know your options, have palpitations, or notice changes in bleeding. Please do.

Why the NHS mentions strength and weight-bearing exercise

The NHS things you can do page recommends that you exercise regularly, with a focus on weight-bearing exercises to build strength. To help keep bones healthy it specifically mentions:

• Strength exercises where your feet and legs support your weight, such as walking, running or dancing
• Resistance exercises, for example using weights

The same page suggests regular exercise for mood changes and for hot flushes and night sweats, along with rest, a healthy balanced diet and relaxing activities like yoga or tai chi. Exercise is one piece of a bigger picture that also includes things your GP can discuss, like HRT.

How I would approach perimenopause strength training

This is general guidance for women who have been cleared to exercise.

Prioritise the big movements

Squats, hinges (like a deadlift), pushes, pulls and carries work lots of muscles at once and load your legs and hips through your feet. That fits the NHS emphasis on weight-bearing and resistance exercise. I cover the basics in strength training for mums over 40.

Build up the weight gradually

Start with a weight you control well, then add a little over weeks. Good technique first, heavier second.

Plan around your sleep and energy

If you had a night of sweats and three hours’ sleep, swap a hard session for a lighter one or a walk. Showing up at 60 percent still counts. My post on exercising when sleep deprived has more on this.

Warm up properly for achy joints

If mornings feel stiff, a longer warm-up with gentle movement helps you feel ready. Sharp or worsening joint pain is a reason to stop and see your GP.

Keep cool

If you get hot flushes, wear layers, keep water close and train somewhere with fresh air. Nobody minds if you step outside for a minute.

Mind your pelvic floor

The NHS lists urinary problems among perimenopause symptoms. If you leak during exercise, see your GP and ask about a women’s health physio. Swap jumping for low-impact moves until you have advice.

A realistic week

The NHS adult guidelines ask for strength work on at least 2 days a week, plus 150 minutes of moderate activity. For a busy mum, that might look like:

• Two strength sessions of about 45 minutes
• Brisk walking on most days, such as the school run or part of your commute
• Something relaxing, like a stretch or yoga, when sleep has been bad

Not glamorous, but repeatable. That is what matters.

Where a small-group bootcamp fits

Many women in perimenopause tell me they feel invisible in big gyms or worn out by high-intensity classes that are all jumping. At SYP Bootcamp, strength is the core of what we do, groups are capped at 10, and every exercise has a lower-impact option. If you are having a rough day, tell me and we will dial it down.

Classes are 45 minutes, £15, indoors in Archway. You can see this week’s class times on the booking page.

FAQs

Is strength training good for perimenopause?

The NHS recommends regular exercise with a focus on weight-bearing and resistance exercise, such as using weights, to help keep bones healthy. It also suggests regular exercise can help with mood. Talk to your GP about symptoms and treatment options too.

What age does perimenopause start?

The NHS says menopause usually affects women between 45 and 55, though it can happen earlier. Perimenopause comes before it and ends when you reach menopause.

Should I stop HIIT during perimenopause?

Not necessarily, but if high-intensity sessions leave you wiped out or make leaks worse, swap some for strength work and walking. If you have any symptoms that worry you, speak to your GP first.

One thing you can control

You cannot control your hormones, but you can control two sessions a week. Book my £15 class or WhatsApp me on 07301 512215 to ask a question first. If you would like a slower, one-to-one plan that works around your energy and symptoms, see my online coaching.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.