Heather Hofflich, DO
The best exercises for perimenopause are ones that combine strength, cardio, balance, and mobility moves. However, your workout routine should be realistic and flexible during a time of life when unexpected energy shifts and symptoms can arise.
Ideally, strength training for menopause should happen 2 to 3 times per week. Listen to your body, adjust moves based on your fitness and energy levels, prioritize recovery, and talk with your doctor about your goals and potential limitations—especially if you have preexisting health conditions.
Why Exercise Needs May Change During Perimenopause
Fluctuating estrogen levels and other age-related changes that begin during perimenopause and menopause ultimately affect muscle mass, bone and joint health, sleep, and energy. Yes, that’s a bummer, but you can maintain your strength and stability by making a menopause workout plan that’s customized to your needs.
The best exercises for perimenopause should focus on preserving strength, mobility, bone density, and cardiovascular fitness. They should help support mood, stress management, sleep, and long-term metabolic health.
There isn’t clear evidence about the role of exercise in managing hot flashes and night sweats—but its pros certainly outweigh its cons. Changing your exercise routine for menopause isn’t about forcing the habits, reps, or endurance limits you once knew. It’s about adapting movement to suit the current you.
Perimenopause Workout Plan by Fitness Level
Make Strength Training the Foundation of Your Menopause Workout
Women in perimenopause and menopause should strength train 2 to 3 times per week on alternating days.
Also known as resistance training, these exercises may include:
- lifting weights
- using elastic bands or weight machines
- performing simple functional movements, such as squats, hinges, pushes, pulls, carries, as well as core moves like planks or crunches
Of course, if you’re just starting out, you don’t want to go too hard, too fast. Begin with simple bodyweight exercises or resistance bands and focus on mastering proper form. Then you can work your way up by increasing reps and/or weight with accessories or machines.
Gradual increases in difficulty will ensure your strength training remains engaging and effective. Remember to rest in between sets to support endurance and muscle repair.
Add Cardio, Weight-Bearing Movement, Mobility, and Balance
Moderate cardio—or movement that gets your body moving and heart pumping—is known to support heart health, endurance, mood, and daily energy. If the thought of walking or running on the treadmill bores you to tears, though, don’t fret.
Cardio comes in lots of fun forms, including dancing and hiking. You can also do stair climbing for a heightened challenge. Low-impact cardio for joints includes cycling, swimming, rowing, and elliptical training.
You can modify cardio with varied intensity and the addition of mobility and balance components to keep your body challenged and progress consistent. Try engaging in short, higher-intensity intervals and/or incorporating yoga, Pilates, stretching, and mobility work. Balance exercises will help support stability and reduce fall risk over time.
True Stories Of Transformation
Best Exercise for Perimenopause at Every Fitness Level
- For beginners: short walks, chair squats, wall push-ups, resistance-band rows, and supported balance work
- For returning exercisers: 2 strength sessions per week, moderate cardio, and gradual weekly progression
- For intermediate: structured full-body lifting, varied cardio intensities, and targeted mobility
- For advanced: heavier resistance, power exercises, intervals, and planned recovery
- Possible modifications: changes to impact, range of motion, and resistance for joint pain, pelvic floor symptoms, or low energy
If you need to modify anything, don’t be discouraged. Everyone’s midlife fitness level is different, which is why you should measure your progress against only your own personal achievements, rather than comparing your journey to someone else’s.
How to Build a Weekly Menopause Workout Plan
To get started in the gym (or at home), set realistic expectations around your desires, availability, and recovery needs.
Try your best to anchor the week around 2 or 3 nonconsecutive strength sessions, and work toward doing approximately 150 minutes of moderate aerobic activity or an appropriate equivalent weekly.
If you can, add in short mobility, balance, or stretching sessions between strength training, and include at least 1 rest day or active-recovery day.
If you find it difficult to get through a session due to low energy from menopause symptoms like hot flashes or sleep disruption, break up the workouts into small, digestible chunks. Doing a little bit of something is better than doing nothing at all.
Exercise Safely When Symptoms or Health Needs Change
You can know that your heart and lungs are being engaged in a workout when you have trouble talking clearly and with full breath. Keep that in mind when measuring your exertion, rather than aiming for a potentially dangerous pace or weight goal. Similarly, remain flexible, listen to your body, and make adjustments based on your energy levels.
If you ever experience sudden dizziness, unusual shortness of breath, joint pain, or pelvic pressure, don’t push through it. Seek urgent care for chest pain, fainting, severe breathing difficulty, or sudden neurological symptoms. If you have preexisting conditions like heart disease, osteoporosis, or significant injuries, discuss your new exercise plans with your doctor before proceeding.
And if menopause symptoms make regular movement feel exceptionally hard, you can consult a Midi Health clinician, who can help you find relief and rediscover your strength and energy.
How Hard Should a Workout Feel?
Frequently Asked Questions (FAQs)
Is walking enough exercise during perimenopause?
In addition to walking or other cardio, strength training should be part of a perimenopausal exercise routine to help maintain muscle mass and bone health in midlife.
Can exercise reduce perimenopause belly fat?
There is no such thing as exercising for targeted fat loss in a specific area; however, when combined with other necessary lifestyle changes, consistent exercise can contribute to body recomposition during perimenopause and menopause.
Should women lift heavy weights during perimenopause?
Strength training is a crucial part of remaining healthy and strong during perimenopause and menopause. But your experience level and health status are important considerations. Talk with your doctor or a Midi clinician about your fitness goals for midlife.
Is HIIT safe during perimenopause?
If you are an experienced exerciser and don’t have pre-existing health or heart conditions, high-intensity interval training (HIIT) may be an appropriate workout during perimenopause. But if you ever experience sudden dizziness, unusual shortness of breath, joint pain, or pelvic pressure, don’t push through it. And seek urgent care for chest pain, fainting, severe breathing difficulty, or sudden neurological symptoms.
What is the best time of day for a menopause workout?
When you’re in perimenopause or menopause, the best time of day for a workout is whenever you can realistically and energetically fit it in. For many women, that’s in the morning, when energy levels are high.
How should a workout change after a poor night’s sleep?
Listen to your body and shift your routine to include small, digestible doses of movement rather than intense, long sessions. Take breaks when needed, or downshift into light activity or stretching.
If you’re in perimenopause or menopause and want guidance from clinicians who specialize in women’s midlife health, book a virtual visit with Midi today.
Hormonal change is at the root of dozens of symptoms women experience in the years before and after their period stops.
Our trained menopause specialists can help you connect the dots to guide you towards safe, effective solutions.
Whether you need personalized guidance or a prescription routine to tackle symptoms—including brain fog, hot flashes, sleep trouble, mood swings, and weight gain—we’ve got you covered. Learn more here.
Midi’s mission is to revolutionize healthcare for women at midlife, wherever they live and whatever their health story. We believe that starts with education, to help all of us understand our always-changing bodies and health needs. Our core values guide everything we do, including standards that ensure the quality and trustworthiness of our content and editorial processes. We’re committed to providing information that is up-to-date, accurate, and relies on evidence-based research and peer-reviewed journals. For more details on our editorial process, see here.
