Perimenopause and Exercise: How to Support Your Body Through Hormonal Change

Perimenopause is a natural stage of life, but many women feel caught off guard by how dramatically their bodies begin to change.

Hormonal fluctuations during this phase can impact energy levels, recovery, muscle mass, metabolism, and joint health. The good news? Exercise can be one of the most powerful tools to support your body during this transition — when approached in the right way.

What is it?

Perimenopause is the phase leading up to menopause when estrogen and progesterone levels begin to fluctuate. It often begins in a woman’s late 30s or 40s and can last several years.

Common symptoms include:

• Increased fatigue

• Changes in body composition

• Joint stiffness

• Sleep disruption

• Slower recovery from workouts

• Increased abdominal fat

These changes are not a sign that women should stop exercising. Instead, they signal that exercise strategies may need to evolve.

One of the most significant changes during perimenopause is the gradual loss of muscle mass.

Strength training becomes critical because it helps:

• maintain muscle
• support bone density
• improve metabolism
• stabilize joints
• protect long-term health

Women who prioritize resistance training during this stage often feel stronger, more resilient, and better able to manage hormonal shifts.

During perimenopause, the body may also become more sensitive to excessive stress and overtraining.

Instead of pushing harder and harder, women often benefit from balancing:

• strength training

• walking or low-impact cardio

• mobility work

• adequate rest

Recovery is not a sign of weakness — it is part of building a sustainable, healthy movement practice.

Many women entering perimenopause are also years postpartum and may still have unresolved pelvic floor or core dysfunction. Although as women have kids later in life, sometimes one season runs right into the next!

Addressing these areas can help prevent:

• back pain

• pelvic floor symptoms

• limitations with exercise

A strong foundation allows women to stay active through every stage of life.

At Bloom Physical Therapy & Wellness, we help women navigate movement through pregnancy, postpartum, and beyond — including the often overlooked stage of perimenopause.

Because strength and mobility should support your body for the long run!