5 Best Exercises for Peri-Menopause
Some of the most common perimenopausal concerns, include:
- Loss of muscle mass
- Declining bone density
- Weight gain and slower metabolism
- Reduced strength and mobility
That’s why we focus on weight training and full body movements – my five favourites; squat, pull up, deadlift, push-ups and plank.
With these classic moves deliver exactly what women need most during this transitional stage of life: muscle, bone strength, balance, and functional fitness. Not only that, they are a powerful foundation for strength, mobility, and confidence at any stage of life.
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Squat → lower-body strength
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Deadlift → posterior chain and power
Deadlifts train the muscles responsible for posture, power, and everyday movement. They strengthen the entire posterior chain, including the glutes, hamstrings, back, and core (great for carrying groceries!) They might seem daunting at first, but there are kettlebell and dumbbell variations for beginners – plus our Booty Builder machine is a great starting exercise.
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Push-Up → upper-body pushing strength
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Pull-Up/Chin-Up → upper-body pulling strength
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Plank → core stability
A strong core becomes increasingly important during perimenopause. Beyond aesthetics, core strength supports posture, balance, spinal health, and injury prevention. Like push-ups, you can start on your knees and progess to toes holding for longer intervals each time.
Our 28-Day Peri-Menopause Reset Program has been especially designed for women over 40 and includes a specific weight-training plan. If you’re keen to know more – find out more about the 28-DAY RESET
