The Best Workouts for Perimenopause: Building Strength and Supporting Bone Health
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Perimenopause is a season of change, and with it comes shifts in hormones that can impact muscle mass, bone density, and metabolism. But here’s the good news—staying active with the right types of exercise can help you maintain strength, protect your bones, and feel energized!
If you're wondering what workouts are best during perimenopause, you're in the right place. Let’s dive into the most effective exercises for building strength and supporting bone health.
💪 1. Strength Training: Your Best Ally in Perimenopause
As estrogen levels decline, women experience a natural loss of muscle mass and bone density. Strength training (also called resistance training) is one of the best ways to combat this.
How to incorporate it:
Start with bodyweight exercises like squats, lunges, push-ups, and planks.
Progress to weights—dumbbells, kettlebells, or resistance bands.
Aim for 2-3 sessions per week, focusing on full-body movements.
Strength training helps prevent osteoporosis, keeps your metabolism strong, and improves overall body composition.
🦴 2. Weight-Bearing Exercises: Keep Your Bones Strong
Weight-bearing exercises force your bones to work against gravity, stimulating bone growth and helping to prevent bone loss.
Best weight-bearing exercises:
Walking (aim for at least 30 minutes daily)
Hiking (adds extra resistance and strengthens bones)
Dancing (fun and great for bone health!)
Jump rope or step-ups (if your joints allow)
Even small, consistent movements help maintain bone density and keep your joints strong.
🏃♀️ 3. High-Impact Exercises (If Your Body Tolerates Them)
High-impact workouts, such as jumping, jogging, or plyometrics, can further boost bone health. However, they may not be ideal for everyone—especially if you have joint pain.
Try these in moderation:
Jump squats
Running or sprint intervals
Box jumps
Skipping rope
If high-impact moves feel too intense, stick with lower-impact versions to protect your joints.
🧘♀️ 4. Yoga & Pilates: Balance, Flexibility, and Core Strength
Perimenopause often brings joint stiffness and muscle tightness. Yoga and Pilates can improve flexibility, core strength, and balance—all essential for preventing falls and injuries.
Best moves for bone and muscle health:
Warrior poses (build leg and hip strength)
Planks and side planks (support core stability)
Hip bridges (strengthen glutes and lower back)
Pilates leg circles (great for hips and mobility)
Yoga also helps with stress management, reducing cortisol levels that can contribute to weight gain and inflammation.
🚴♀️ 5. Low-Impact Cardio: Heart Health & Endurance
Cardio is still important for heart health, circulation, and mood regulation, but it’s best to focus on joint-friendly options in perimenopause.
Great low-impact choices:
Cycling (great for leg strength and endurance)
Swimming or water aerobics (gentle on joints but effective)
Rowing (full-body workout without impact)
Elliptical training (cardio without pounding on the joints)
Aim for 150 minutes of moderate-intensity cardio per week to keep your heart strong without stressing your body.
🔥 6. Functional Fitness: Train for Everyday Strength
Functional fitness focuses on movements that help you with daily activities—like lifting groceries, bending to pick up kids, or getting up from the floor.
Best functional exercises:
Deadlifts (mimic picking up heavy objects)
Squats and lunges (for lower-body strength)
Step-ups (great for stairs and balance)
Farmer’s carry (walking with weights to strengthen grip and posture)
Training in ways that support real-life movements keeps you strong and independent.
Final Thoughts: Move in a Way That Feels Good!
The key to staying active during perimenopause is finding movement that supports your body without causing excessive stress. A well-rounded routine should include:✔ Strength training (2-3x per week)✔ Weight-bearing cardio (30 min most days)✔ Flexibility and balance work (yoga, Pilates, or mobility exercises)✔ Functional movements (to support everyday life)
Remember, consistency is more important than intensity. Listen to your body, fuel it well, and keep moving in ways that feel good. Your future self will thank you!
👉 Which of these workouts do you enjoy most? Drop a comment below!
Would you like any edits or additions to fit your specific tone and audience? 😊
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