Strength Training During Perimenopause

By Amanda Boike Fitness

If you're in your 40s or early 50s and wondering why your body feels different—more tired, softer around the middle, and less responsive to your usual workouts—you’re not alone. This season of life is called perimenopause, and it’s a big hormonal shift that affects your muscle mass, metabolism, sleep, and even mood. But there’s good news: one of the best things you can do to support your body through this change is strength training.

Let’s break down why strength training is important during perimenopause, how to get started, and what you need to know to feel your strongest, healthiest self.

Perimenopause and Weightlifting

Expert Explains the Value for Bone Health

As estrogen levels start to decline during perimenopause, you may notice changes in your body that feel frustrating. You’re not doing anything different, but your body composition is changing—muscle mass is decreasing, fat may be increasing (especially around the midsection), and you might feel more tired or inflamed.

Dr. May Al-Araji from Mayo Clinic says 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 putting some healthy stress on your bones and muscles, which signals your body to stay strong.

Exercise and Perimenopause

Regular movement is important at every age, but perimenopause is a critical window. How you move now can affect your health long after menopause. According to recent research:

• 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 helps counter many of the changes happening during perimenopause, including:

• Muscle loss

• Slower metabolism

• Increased fat storage

• Insulin resistance

Plus, it helps boost mood, sleep, and confidence. One study found 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—but lifting heavy for you helps you gain muscle, which increases how many 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 help reduce this risk by stimulating bone growth.

It Protects Against Disease

Regular resistance training reduces the risk of cardiovascular disease, hypertension, and certain cancers—plus, it helps with 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 doing these 4 exercises at least 2 times per week for 60-90s per exercise.

Work Up to Heavier Weights

Once you lay your foundation, aim to strength train 2–4 times per week, working all major muscle groups 1-2 times per week. Choose a weight that fatigues your muscles in 6-25 repetitions, stopping when you feel like you could only do 1–2 more with good form. If you can do 3 sets of 25 repetitions and feel like you a could do more than 4 more reps with good form, you know it's time to increase your weights.

Don’t Forget HIIT

Short bursts of high-intensity movement, like 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 is effective.

Tips for Staying Consistent

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

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

• Prioritize sleep: We recommend 7-9 hours per night. Recovery is key to building strength

• Be kind to yourself: Your goal isn’t to be “thin” anymore—it’s to be strong, healthy, and energetic

  
  

FAQ About Strength Training During Perimenopause

How often should I strength train during perimenopause?

2–4 times per week is ideal. 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. Start with bodyweight movements, learn proper form, and build from there.

Will lifting weights make me bulky?

Nope. Women don’t have the same testosterone levels as men, so getting “bulky” is very unlikely. You’ll gain lean, toned muscle instead.

Should I also do cardio?

Yes, though strength training should be a priority. Cardio like walking, dancing, or biking is a great complement.

What are the best strength exercises for women in perimenopause?

Squats, lunges, rows, presses, and planks. These movements 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 ages 40–60. Sessions are fun, focused on proper form, and tailored to your strength goals.

Do I need equipment?

We work with what you have! Many clients start with bodyweight and household items like chairs or bands. We add dumbbells or resistance gradually.

Is this in-person or online?

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

I have back pain—can I still train?

Yes. Amanda specializes in biomechanics-based training that’s designed to protect joints and reduce pain, especially for the low back.

Final Thoughts

Perimenopause doesn’t have to 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 not sure where to start or want a personalized plan, We' d love to help. Visit www.amboike.com to learn more and book a free consultation.