The Right Exercise During Perimenopause: It Isn't Excessive Cardio After All

Perimenopause brings hormonal changes that can make many women feel that their bodies change dramatically. Weight tends to be easier to gain, energy can quickly run out, and exercise can feel more tiring than before. According to Women’s Health (15 May 2026), experts say these conditions can occur due to changes in the hormones estrogen and progesterone during perimenopause. Exercise physiologist Rachelle Reed explains that perimenopause is a transitional phase towards menopause when ovarian function slows and hormones in the body fluctuate. ‘These hormonal changes can affect metabolism, energy, mood, sleep, and the body’s ability to maintain muscle mass,’ Reed said. The condition also causes some women to store more fat around the waist and find it harder to build muscle than before. Nevertheless, experts deem exercise remains important during perimenopause; however, the training pattern may need to adapt. ‘The body changes during perimenopause, so training patterns should evolve too,’ said Brooke Taylor, a fitness trainer. According to Reed, that assumption is not entirely correct. She explains that weight gain in midlife is also influenced by reduced physical activity, decreased muscle mass, sleep patterns, and eating habits. A 2021 study in Gynecological Endocrinology shows that women in perimenopause and menopause tend to experience increased body fat, particularly around the waist, accompanied by a gradual decline in muscle mass. However, lifestyle still has a major influence. ‘Less movement, skipping strength training, inconsistent eating patterns, and poor sleep can make weight gain more likely,’ Reed explained. Conversely, healthy eating and appropriately designed exercise can help build muscle and reduce body fat.