Why Is Strength Training Essential During Perimenopause?

Perimenopause can feel confusing, frustrating, and sometimes overwhelming.

You may be doing everything “right” — eating well, exercising, trying to stay active — yet your body suddenly feels different. Weight gain appears around the middle, energy dips, sleep changes, and workouts that used to work… just don’t anymore.

If you’re in your 40s (or late 30s), strength training isn’t just helpful — it’s essential.

Here’s why.

1. You Naturally Lose Muscle During Perimenopause

From around age 35–40, women begin to lose muscle mass — a process called sarcopenia. During perimenopause, declining oestrogen accelerates this.

Less muscle means:

  • Slower metabolism

  • Reduced strength

  • Lower calorie burn at rest

  • Increased body fat storage

Strength training directly counters this. By lifting weights (or using resistance bands, machines, or bodyweight), you send a powerful signal to your body to maintain and build lean muscle — which protects your metabolism.

And metabolism support becomes crucial in midlife.

2. It Helps Manage Stubborn Weight Gain

One of the biggest frustrations during perimenopause is abdominal weight gain.

Hormonal shifts (particularly fluctuating oestrogen and rising cortisol) can encourage fat storage around the midsection.

Strength training helps by:

Improving insulin sensitivity

  • Increasing muscle mass (which improves fat burning)

  • Supporting blood sugar regulation

  • Reducing stress levels over time

Cardio alone often isn’t enough at this stage. In fact, too much high-intensity cardio can increase stress hormones and make things worse.

Strength training provides a smarter, hormone-supportive approach.

3. It Protects Bone Health

Oestrogen plays a key role in maintaining bone density. As levels decline, the risk of osteopenia and osteoporosis increases.

Strength training:

  • Increases bone density

  • Strengthens joints and connective tissue

  • Reduces injury risk

  • Improves posture

This isn’t just about aesthetics — it’s about long-term health and independence.

Strong muscles protect strong bones.

4. It Boosts Confidence and Mental Wellbeing

Perimenopause doesn’t just change your body — it can impact mood, confidence, and emotional stability.

Strength training:

  • Releases endorphins

  • Improves body image

  • Builds physical capability

  • Reduces anxiety

  • Enhances sleep quality

There is something deeply empowering about feeling physically strong — especially during a life stage that can feel out of control.

Strength builds resilience, both physically and mentally.

5. It Improves Energy Levels

Many women report fatigue during perimenopause.

While it might seem counterintuitive, lifting weights actually increases energy over time. Improved muscle mass enhances mitochondrial function (your body’s energy production system), helping you feel more capable and less depleted.

Consistent resistance training also supports better sleep — which is often disrupted during this stage.

6. It Changes Body Composition (Even If the Scale Doesn’t Move)

This is important.

You may not see dramatic scale drops when strength training — but your body shape will change.

You’ll likely notice:

  • A firmer stomach

  • More toned arms

  • Stronger legs

  • Improved posture

  • A “tighter” look

Muscle takes up less space than fat, even if weight remains similar.

The goal in perimenopause isn’t just weight loss — it’s body recomposition.

What Type of Strength Training Is Best During Perimenopause?

The most effective approach includes:

  • 2–4 strength sessions per week

  • Progressive overload (gradually increasing resistance)

  • Compound movements (squats, rows, presses, deadlifts)

  • Adequate recovery

  • Sufficient protein intake

You don’t need to train daily.

You need to train strategically.

The Bottom Line

Perimenopause is not a time to exercise less.

It’s a time to train smarter.

Strength training helps you:

  • Protect your metabolism

  • Reduce midlife weight gain

  • Safeguard bone density

  • Improve energy

  • Boost confidence

  • Support hormonal health

If you’re navigating perimenopause and feeling frustrated with your body, know this:

You are not broken.

Your body simply needs a new strategy.

And strength training is one of the most powerful tools you can use.