Adapting Your Workouts for Perimenopause and Menopause

middle aged woman exercising

Life throws amazing curveballs, and hormonal shifts during perimenopause and menopause are definitely one of them. You might experience changes in energy levels, sleep patterns, and even your relationship with exercise. But here’s the good news: staying active is more important than ever during this time!

Why Adapt Your Workout in Perimenopause and Menopause?

During perimenopause and menopause, estrogen levels decline. This can impact bone density, muscle mass, and metabolism. Adapting your workout can help you:

  • Maintain strong bones: Weight-bearing exercises like strength training and walking help combat bone loss, a significant risk factor for osteoporosis.
  • Manage weight: Exercise helps regulate metabolism and can be key to maintaining a healthy weight during hormonal shifts.
  • Boost mood and energy levels: Physical activity is a natural mood elevator and can combat fatigue often experienced during perimenopause and menopause.
  • Improve sleep quality: Regular exercise can promote better sleep, another common concern during this transition.

Adapting Your Workouts: Top Tips

  • Focus on strength training: Aim for 2-3 sessions per week targeting major muscle groups. Bodyweight exercises, free weights, or resistance bands are all great options.
  • Don’t neglect cardio: Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week. Activities like brisk walking, swimming, or cycling are perfect.
  • Listen to your body: Pay attention to your energy levels and adjust your workout intensity accordingly. Don’t be afraid to modify exercises or take rest days when needed.
  • Prioritize flexibility: Stretching regularly improves range of motion and reduces the risk of injury. Yoga or Pilates are excellent choices.
  • Find activities you enjoy: Exercise shouldn’t feel like a chore! Find activities you find fun and social, like dancing with friends or joining a fitness class.

Adapting your workouts during this time can be a game-changer for your health and well-being. But navigating these changes can feel overwhelming. That’s where I come in!

Hop on a FREE Discovery Call with me to discuss your unique needs and goals. We can explore how to create a personalized workout plan that keeps you strong, energized, and thriving throughout perimenopause and menopause.

Remember, you are not alone in this journey. Let’s work together to create a fitness routine that empowers you to feel your best during this incredible phase of life!

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