Why Exercise During Perimenopause Looks Different (And That’s Okay)

Let’s talk about something that doesn’t get enough attention: how exercise hits different in perimenopause.

If you’ve been noticing that your motivation to hit the gym is on a slow decline, or your body feels more sore, less responsive, or just plain off, you’re not alone — and you’re not broken.

This isn’t about laziness or a lack of willpower. It’s about hormonal shifts, nervous system dysregulation, and learning to move with your body instead of against it.

Perimenopause Is the Season of Dysregulation

Let’s get one thing straight: perimenopause is not a phase for “pushing through.” It’s the season of learning how to pivot — hormonally, emotionally, and physically.

I used to love lifting heavy weights. Still do, actually. But there are days when my body is just not having it. Ten years ago? I’d have pushed through and probably burned out.
Now? I’m learning to listen. Honor. Adjust.

Because in this season, rest IS productive, and forcing yourself through workouts you dread can do more harm than good — for both your hormones and your nervous system.

You Need a Back-Up Plan (For the “No Bueno” Days)

Even if you aren’t a former gym rat like me and you’re just getting familiar with gym life, I can’t recommend this enough: have a back-up movement plan for the days your body says “not today.”

That plan could be:

• 15 minutes of resistance bands at home
• A gentle yoga flow
• A long walk in the sun
• Stretching with calming music
• Rebounding on a mini trampoline

The key is not intensity, but consistency.

Because even when I don’t want to do anything at all — I’m always glad I did something afterward.

Movement That Supports, Not Depletes

Here’s the shift we need during perimenopause:
Exercise is not punishment. It’s nourishment.

That means:

• Shorter strength workouts (20–30 mins max)
• Restorative movement on “low-energy” days
• Prioritizing mobility, core, and pelvic floor
• Choosing nervous system regulation over calorie burn

And when you do lift weights? Focus on form, breath, and control — not intensity or reps.

I personally keep a set of resistance bands in my living room. They’re my go-to when I want movement that’s supportive, not exhausting.

You’re Not Who You Were 10 Years Ago — And That’s a Good Thing

Let’s normalize evolving. Let’s normalize modifying.
You’re not less committed. You’re more in tune.

Perimenopause is asking you to redefine what strength looks like. And sometimes, that looks like backing off, choosing gentleness, and trusting that slow progress is still progress.

If you’re navigating exercise in perimenopause and finding it tough to stay consistent — please know that’s normal.
You’re adapting. You’re learning. You’re still showing up.

Find movement that meets you where you are.
Let go of the “all-or-nothing” mindset.
And remember: something is always better than nothing.

➡️ Share this with a fellow woman in her 40s who needs a reminder that rest, resistance bands, and walking all count.