How to train if you're perimenopausal
Perimenopause represents the period before actual menopause. Menopause is a defined point in time and occurs 12 months after your final period. Following this point in time, you are considered post menopausal. Training during perimenopause can feel confusing. If you’ve researched the topic, you’ve no doubt found conflicting advice about how you SHOULD train. This can be confusing and overwhelming, and you’re not alone if it’s kept you feeling stuck.
This blog explores what might be included in a training plan for someone who considers themselves to be perimenopausal. And most importantly, why!!
Common symptoms of perimenopause
I could probably write 50 blogs about symptoms of perimenopause and still not capture them all. They are so varied and wide ranging. They include everything from hot flushes, insomnia, changes to your cycle and periods (including heavier and irregular periods), mood changes, increased breast tenderness, weight gain, joint pain, fatigue and changes to skin and hair. I’ve included some information from the NHS
NHS info on symptoms of perimenopause
Exercise (as part of a healthier lifestyle – more to come on that) can be a great tool to manage and improve symptoms. In fact research shows the ability of resistance training to help manage hot flushes in post menopausal women (Choudhry et al, 2024). Additionally, strength training was found to improve symptoms of menopause in this study by Capel-Alcaraz et al
Training to mitigate muscle loss or decline
Muscle mass declines quicker and at a lower age for women than it does for men. Which means training to either build or maintain muscle mass is important. This should also be combined with a diet that helps build and maintain muscle mass (you probably need to eat more protein).
This is where resistance and strength training can be valuable. You do not have to jump straight in to “lifting heavy” and this may cause injury or mean that minor joint or muscle niggles flare up. Start with lighter weights, bands and machine to build confidence and build up load at a pace that suits you. Research shows that muscle will grow in different rep ranges, which means that you can still benefit from lighter loads and higher reps (especially if you’re a newbie!)
Training to mitigate loss of bone mass
To mitigate the loss of muscle mass, resistance and impact training can both be helpful. This doesn’t have to be running 5km but short bursts of impact training which also helps build power. Think low box jumps (building up height and volume) and plyometrics.
Training to improve cardiovascular fitness
Aerobic exercise can help build cardiovascular fitness (especially given the prevalence of heart disease amongst older women). Again, this doesn’t need to be hours of boring cardio machines at the gym. Walking is a great way to incorporate some cardio (esp. if you’re a non walker and sedentary). Shorter bursts of high intensity intervals eg on rowing machines or stationary bike.
Training to improve quality of life
Exercise aimed at building your body’s resilience means that as you age, you can be independent for longer. Small activities of daily life don’t become outside of your capacity if you are maintaining strength and fitness.
Train to improve the pelvic floor and the ability to manage pressure
Relative exertion influences IAP (intra-abdominal pressure) if activities of daily living exceed capacity. In these scenarios higher pressure strategies might be adopted. leading to an increased demand on the pelvic floor.
Promoting strength and function throughout the body increases movement options and muscle involvement, potentially increasing the reflexivity of the pelvic floor muscles. Plus education about the pelvic floor and how they can be coordinated with the breath as part of movement, can be a great way of training the pelvic floor.
Want help training in perimenopause?
Core Restore(d) is a small group PT session with a difference. It combines strength and impact training alongside pelvic floor exercise, mobility and breathwork. So you can get stronger (everywhere) and improve your pelvic floor symptoms. Held on Wednesdays at Fade Biomechanics in Warwick
Beth Davies is a highly experienced personal trainer and coach with over 10 years experience in coaching pregnant, post-natal, or female pelvic health clients. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in women’s lifestyle magazines and websites, including Stylist, Metro, Woman & Home and Marie Claire UK
Beth’s training and coaching for women with pelvic organ prolapse or who are pregnant or post-natal, or perimenopausal provides face-to-face personal training in Leamington Spa, Warwickshire, and online across the UK and Europe.