Perimenopause and strength training
So, you're in your 40s, doing everything in your control to navigate perimenopause. The list is never-ending, and now you keep hearing you should be strength training and maintaining muscle for your bone health. You might even catch yourself rolling your eyes.
I know! You're not lazy. You certainly don't lack discipline. You're overwhelmed. Life is busy. Out of curiosity you scroll Instagram or YouTube for workouts, and that list seems endless. Not to mention every fitness influencer showcasing exercises that leave you thinking, "Yeah, there's no way my body will move like that." And that's where it ends.
Even as a fitness coach, I know strength training is boring and monotonous. It's not as though I find myself skipping off to the gym to "bust out a workout." It's just one of the things I know I have to do if I want a strong and healthy body. It's non-negotiable.
So, if you occasionally find yourself thinking "I know I should be strength training, I just don't know where to start," this one's for you. I'll keep this simple.
Getting started, without the overwhelm
First, you don't need hour-long workouts. A lot can be done in just 30 minutes. If you're just starting out, aim for consistency. Start where you are and build from there.
Second, focus on functional fitness, which simply means doing exercises that mimic movements you already do in real life, like squatting to sit down, pushing a stroller, carrying grocery bags, or placing something heavy on a shelf. Don't underestimate these movements. You must know someone who pulled a back muscle simply from sneezing forcefully. It happens to the best of us. The point is that instead of exercising for aesthetics, you're training your body to handle everyday life with more ease and strength. Yes, your body will still transform. That's a bonus!
There are 7 basic movement patterns that make up functional fitness:
Here's a simple beginner full body workout that hits all 7 movements. Do this same routine 2-3 days a week. As you get stronger, you can increase the weight or reps. You can also gradually incorporate different exercises. The idea is to be consistent first.
*serves as the foundational building block for the standing hip hinge **build a strong base with standard planks before moving into rotational core exercises Here are links in case you need guidance on the moves above:
Bodyweight squat, glute bridge, deadlift, knee push-up, dumbbell row, reverse lunge, plank hold, farmer's carry
How heavy and how often?
Choose a weight where the last two reps of each set feel challenging but your form stays solid. If you can breeze through 12 reps, it's time to go heavier. If you're straining and your form is compromised by rep 6, go lighter. A little trial and error in your first couple of weeks is normal.
Frequency matters:- One workout a week is great to get moving. It's better than nothing, and it builds the habit.- Two workouts a week is a great effort. You'll start to feel stronger.- Three workouts a week is where you actually see results. This is the sweet spot for building strength, protecting your bones, and supporting your body through perimenopause and beyond.
Finally, don't skip your mobility routine
Give your body 5 minutes of mobility work. This keeps you moving well, helps prevent stiffness, and supports recovery.
Walkouts — 5 reps, slow and controlled
Cat-cow stretch — 8-10 reps
World's greatest stretch — 5 reps per side
Hip circles — 10 per side
Something quick I'd like to share. My parents, who are in their late 70s and early 80s, started strength training this year at their senior center. They had never touched a pair of dumbbells before. Its been wonderful to see how thrilled they are to learn new exercises and feel strong. They share stories about the 93 year old lady who takes the bus to the center to participate in their "Always Active" class. My oldest client, an 85 year old gentleman who recently had two knee replacements, powers through his weighted squats and lunges. These are the people who truly inspire me!
They remind me that it is never too late to begin. But also, why wait? So, pick up those weights. Your 80 year old self will thank you!
Please share with one other friend who might find value in this 💌
