Busting Myths About Exercise in Perimenopause
Perimenopause often comes with a whirlwind of change—hormonal shifts, unpredictable sleep, stubborn weight gain, and energy levels that seem to fluctuate by the hour. It’s easy to feel like your body is working against you. And with all the mixed messages out there about what kind of exercise you should (or shouldn’t) be doing, confusion and frustration can quickly take over.
Let’s bust some common myths about exercise during perimenopause that are floating about on social media.
MYTH #1: "I need to go easier on exercise now that I’m in perimenopause."
TRUTH: You don’t need to back off, you need to train smarter. While it’s true that perimenopause adds a layer of physiological stress due to fluctuating estrogen and progesterone, this doesn’t mean that intense exercise should disappear from your routine. It means that balance becomes key.
Perimenopause is actually an ideal time to incorporate a well-rounded fitness routine that includes:
High-Intensity Interval Training (HIIT): Short bursts of effort followed by rest. HIIT is excellent for improving insulin sensitivity, boosting cardiovascular fitness, and maintaining lean muscle—especially as your metabolism begins to shift. It’s also efficient, making it easier to fit into a busy schedule.
Aerobic or Cardiovascular Exercise: Think brisk walking, jogging, cycling, or swimming. This kind of movement supports heart health, improves mood, and helps regulate stress hormones.
Why is this especially important now? As estrogen levels decline, your cardiovascular risk increases—estrogen plays a protective role in heart health by supporting healthy blood vessels and lipid metabolism. After menopause, women’s risk of heart disease rises significantly. That’s why consistent cardiovascular training isn’t just “nice to have”—it’s essential.
Strength Training: As estrogen declines, so does bone density and muscle mass—unless you actively work to preserve them. Lifting weights (or using resistance bands and body weight) helps build strength, protect bones, and maintain a healthy metabolism.
MYTH #2: “I just need to work harder and eat less.”
TRUTH: Restriction and overtraining are a fast track to burnout and hormone dysregulation. If you’re constantly tired, not recovering well, or stuck in a cycle of weight gain despite exercising, it could be a sign you’re under-fueling (which can lead to cyclical overeating of higher calorie, low nutrient dense foods).
Your body is already under more stress due to disrupted sleep, hot flashes, and shifting hormones. Depriving it of food—especially essential nutrients and protein—only amplifies this stress.
Here’s what your body actually needs:
Enough protein to preserve and build lean muscle (a good place to start is to aim for 25–30g per meal, spaced throughout the day), and consuming enough total protein daily (varies per person).
Balanced meals with complex carbs and healthy fats to support energy and hormone health.
Fuel around workouts to reduce inflammation, improve recovery, and prevent muscle breakdown.
MYTH #3: “I’m just too tired to exercise, I should rest instead.”
TRUTH: Rest is essential—but so is movement. When you’re dealing with fatigue from poor sleep or hormonal shifts, low-impact movement like walking, stretching, or gentle strength training can actually help regulate cortisol, support better sleep, and boost mood. The key is choosing the right type of activity for how you’re feeling that day—and not pushing through exhaustion with high-intensity training if your body is clearly asking for rest.
Silence The Social Media Noise, Your Body Isn’t Broken
Perimenopause is an invitation to tune in, train smarter, and nourish more intentionally. With the right balance of strength, cardio, HIIT, rest, and fuel, this chapter can be one of the most empowering of your life.
Not sure where to start?
A personalized plan that respects your energy levels, goals, and lifestyle can make all the difference—and help you feel strong and capable for this stage of life, reach out to us for support that fits your life!
American Heart Association (2022). Menopause and Heart Health. Retrieved from: www.heart.org
Batacan, R. B., et al. (2017). Effects of high-intensity interval training on cardiometabolic health: A systematic review and meta-analysis of intervention studies. British Journal of Sports Medicine, 51(6), 494–503.
Watson, S. L., et al. (2015). Heavy resistance training is safe and improves bone, function, and strength in postmenopausal women with low bone mass: LIFTMOR trial. Journal of Bone and Mineral Research, 30(2), 221–229.
National Osteoporosis Foundation. Exercise for Strong Bones. Retrieved from: www.nof.org
Baker, F. C., et al. (2018). Sleep and the menopausal transition: challenges and therapeutic opportunities. Sleep Medicine Clinics, 13(3), 443–456.
Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine Development, 17, 11–21.
International Society of Sports Nutrition. (2023). Position Stand: Protein intake for women in perimenopause and menopause. Cited in: ABC News Health Report, May 8, 2025. Retrieved from: https://abcnews.go.com
Bauer, J., Biolo, G., Cederholm, T., et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021
