Exercise During Perimenopause: Why Lifting Heavy is a Game Changer

Nadine Rücker
Jul 2, 2025
3 min read

Updated: Jul 10, 2025

How Exercise Prepares You for Perimenopause

As women approach perimenopause—the transitional phase leading up to menopause—hormone fluctuations become a central part of daily life. Estrogen and progesterone levels fluctuate, creating a cascade of effects on energy, mood, and, in particular, muscle mass. But here’s the good news: the right kind of exercise can help you thrive during this transition and beyond.

Woman in a white t-shirt and black leggings smiling while performing a kettlebell deadlift in a bright fitness studio, with several people exercising in the background. — Focused strength in motion — kettlebell training not only builds physical power, but boosts confidence and energy with every lift.

Understanding Hormonal Shifts

Unpredictable changes in estrogen and progesterone mark perimenopause. These hormones don’t just affect your menstrual cycle—they play a pivotal role in muscle growth, bone density, and even brain health. As estrogen declines, women can lose up to 8% of their muscle mass per decade after age 40, accelerating during menopause (Springer, 2022). This is why many women notice they feel weaker or have a harder time maintaining muscle tone.

Why Lifting Heavy Weights Matters

Most women are told that cardio is the key to fitness. While running and cycling are excellent for heart health, they don’t do much to combat muscle loss or declining bone density. This is where resistance training—especially lifting heavier weights—becomes crucial.

Nervous System Activation: Lifting heavy weights trains your nervous system to recruit more muscle fibers, building strength and muscle mass even as estrogen wanes (Dr. Stacy Sims, ZOE Podcast).
Bone Health: Weight-bearing exercises help stimulate bone growth, reducing the risk of osteoporosis—a condition that affects 1 in 2 women over 50 (National Osteoporosis Foundation).
Metabolic Boost: More muscle means a faster metabolism, helping to regulate blood sugar and manage weight.

Compare different exercise and their effects here.

Fun Fact: NASA uses resistance training to help astronauts maintain muscle and bone mass in space, where the lack of gravity accelerates bone loss, similar to what women experience during menopause!

Getting Started: Lifting Heavy for Beginners

“Lifting heavy” is relative—it simply means challenging yourself. Start with bodyweight exercises like squats, lunges, and push-ups to master your form. Once confident, add resistance with dumbbells, kettlebells, or even household items (think water jugs or bags of rice). Interested in strength training? Read more here.

Sample Routine: Aim for 5 sets of 3-5 reps of each exercise. By the last rep, you should feel challenged but still able to maintain good form.

Progress Gradually: Increase the weight as you get stronger—your muscles (and bones) will thank you!

Beyond Muscle: The Surprising Benefits of Strength Training

Blood Sugar Control: Muscle tissue helps regulate glucose, reducing the risk of type 2 diabetes.
Brain Health: Regular resistance training is linked to improved cognitive function and a lower risk of depression (ScienceDirect, 2019).
Mood Booster: Exercise releases endorphins, which can help combat the mood swings often experienced during perimenopause.

Home Workouts for Busy Women

You don’t need a gym membership to get strong. Many women find home workouts more convenient, especially when energy levels are unpredictable. Online platforms like Les Mills and Hailey Happens Fitness offer guided strength training sessions you can do anytime, anywhere. But you don't have to break the bank to get started. Here are my favorite YouTube trainers: growingannanas, heatherrobertsoncom, nourishmovelove. Please, drop your favorites in the comments!

Creative Tip: Use your local playground! Monkey bars make great pull-up stations, benches are perfect for step-ups, and seesaws can double as jump squat platforms.

Summary

Navigating perimenopause and menopause doesn’t have to mean losing strength or vitality. With the right approach to resistance training, you can maintain (and even build) muscle, protect your bones, and boost your overall health. Remember, “lifting heavy” is about challenging yourself—start small, focus on good form, and progress at your own pace.

You’re stronger than you think. So grab those weights (or water bottles), and lift your way to a healthier, more empowered future!