When you’re navigating perimenopause, your energy can feel unpredictable some days you’re ready to take on the world, others you can barely manage the basics. The key to training in this phase of life is to work with your hormones and energy levels, not against them.
Why “Pushing Through” Can Backfire
Dr. Stacy Sims and other women’s health experts highlight that too much high-intensity exercise without adequate recovery can raise cortisol, disrupt sleep, and worsen fatigue. During perimenopause, fluctuating estrogen and progesterone already challenge your body’s stress response. Overtraining can tip you into burnout.
The Energy-Friendly Approach
Instead of chasing exhaustion, focus on training that leaves you feeling energised and strong. That means:
Strength training 2–3 times per week, with challenging but not crushing loads
Gentle cardio or walking on other days to keep you moving without stress overload
Active recovery such as stretching, yoga, or mobility work to support flexibility and joint health
Listening to Your Body
Learn to adjust based on how you feel:
Feeling energised? Increase weight or intensity slightly
Feeling flat? Reduce load, choose gentler movement, or swap for recovery work
Poor sleep or high stress? Opt for a walk and mobility session
Long-Term Benefits
This flexible approach supports consistency, reduces injury risk, and allows you to build strength and stamina without draining your reserves. Training should give you energy, not take it away.
References:
Sims, S. (2016). ROAR.
Haver, M. C. (2023). The New Menopause.