Perimenopause and Weightlifting

Strength training during perimenopause can help alleviate aging effects, as demonstrated by this woman lifting weights in a gym setting.

Expert Explains the Value for Bone Health

As estrogen levels start to decline during perimenopause, you may notice frustrating changes in your body. You’re not doing anything different, but your body composition is changing. Muscle mass may decrease, and fat can increase, especially around the midsection. You might also feel more tired or inflamed.

Dr. May Al-Araji from Mayo Clinic explains that strength training (also called resistance training) is one of the most effective tools for maintaining bone density and preventing osteoporosis as we age. The key is to put some healthy stress on your bones and muscles, signaling your body to stay strong.

Exercise and Perimenopause

Regular movement is important at every age, but perimenopause is a critical window. The way you move now can impact your health long after menopause. Recent research indicates:

• Women lose 1% of lean muscle mass per year starting in their 30s.

• Strength training can reduce visceral fat, which collects around organs.

• Exercise lowers the risk of heart disease, diabetes, depression, and bone loss.

  
  

Is Strength Training Good for Perimenopause?

Absolutely! Strength training counteracts many changes happening during perimenopause, including:

• Muscle loss

• Slower metabolism

• Increased fat storage

• Insulin resistance

  
  

Moreover, it helps boost mood, sleep, and confidence. One study revealed that just 12 weeks of moderate exercise helped reduce insomnia and depression in perimenopausal women.

Why Is Strength Training Important for Perimenopause?

Here’s what strength training can do for you:

It Builds Muscle and Burns Fat

You don’t need to lift like a bodybuilder. Lifting heavy for you helps you gain muscle. This, in turn, increases the number of calories you burn at rest and improves how your body stores fat.

It Improves Bone Density

Estrogen helps protect your bones. As it declines, bone loss speeds up. Strength training can mitigate this risk by stimulating bone growth.

It Protects Against Disease

Regular resistance training reduces the risk of cardiovascular disease, hypertension, and certain cancers. Furthermore, it aids in blood sugar control.

How to Start Strength Training During Perimenopause

Start Simple

Bodyweight exercises—like squats, lunges, push-ups, and planks—are a great way to begin. If you're new to strength training, lay your foundation by performing these four exercises at least twice a week for 60-90 seconds each.

Work Up to Heavier Weights

After establishing your foundation, aim to strength train 2–4 times per week, targeting all major muscle groups 1-2 times each week. Choose a weight that fatigues your muscles within 6-25 repetitions, stopping when you feel like you could only do 1–2 more with good form. If you can perform 3 sets of 25 repetitions and feel capable of doing several more with good form, it’s time to increase your weights.

Don’t Forget HIIT

Incorporating high-intensity movements, such as intervals of jumping jacks, mountain climbers, or fast walking, can help burn visceral fat and improve heart health. Just 10–15 minutes, 1-2 times per week, can be effective.

Tips for Staying Consistent

• Eat enough protein: Aim for 0.75g to 1g per pound of body weight daily.

• Choose whole foods: Fill your plate with veggies, protein, healthy fats, and whole grains.

• Prioritize sleep: Aim for 7-9 hours per night. Recovery is essential for building strength.

• Be kind to yourself: Your goal isn’t to be “thin.” Instead, focus on being strong, healthy, and energetic.

  
  

FAQ About Strength Training During Perimenopause

How often should I strength train during perimenopause?

Aim for 2–4 sessions per week. Focus on all major muscle groups 1-2 times per week.

I’ve never lifted weights—can I still start in my 40s?

Yes! It’s never too late to start. Begin with bodyweight movements, learn proper form, and gradually build from there.

Will lifting weights make me bulky?

No. Women don’t have the same testosterone levels as men, so getting “bulky” is unlikely. You’ll gain lean, toned muscle instead.

Should I also do cardio?

Yes, but prioritize strength training. Activities like walking, dancing, or biking can beautifully complement your routine.

What are the best strength exercises for women in perimenopause?

Squats, lunges, rows, presses, and planks support balance, posture, and daily strength.

FAQ About Amanda Boike Fitness

What is Amanda Boike Fitness?

Amanda Boike Fitness offers joint-friendly strength training programs designed for women aged 40–60. Sessions are enjoyable, emphasize proper form, and are tailored to meet your strength goals.

Do I need equipment?

We utilize what you have! Many clients start with bodyweight exercises and items around the home, like chairs or bands. Dumbbells or resistance equipment are added gradually.

Is this in-person or online?

Amanda provides in-home personal training in Chicago and has virtual options available for clients across the U.S.

I have back pain—can I still train?

Absolutely! Amanda specializes in biomechanics-based training designed to protect joints and reduce pain, particularly in the lower back.

Final Thoughts

Perimenopause doesn’t mean losing strength or energy. With the right support and a simple strength training routine, you can feel stronger, more resilient, and more in control of your health than ever before.

If you’re unsure where to start or would like a personalized plan, we'd love to help. Visit www.amboike.com/personal-training learn more and book a free consultation.