Exercising in perimenopause: What to do when the lounge is more appealing than a lap of the lake
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Let’s talk about that moment when you realise that your activewear has become loungewear. You used to love movement – or at least, you tolerated it. But lately? Just getting out of bed feels like exercise.
If you’re a woman in your 40s or 50s wondering why your energy has ghosted you and you’ve got post-workout soreness without the workout, welcome to (peri)menopause.
But don’t worry, this isn’t a goodbye to movement. It’s just a shift. A health shift.
What’s really going on?
Perimenopause is the lead-up to menopause – think of it as the trailer to a film that keeps changing genres. It can start as early as your late 30s and brings with it a delicious smorgasbord of symptoms: fatigue, crappy sleep, joint aches, mood swings, brain fog… your weight creeps up and your motivation crumbles. Thanks to a hormonal rollercoaster (particularly fluctuating estrogen, progesterone and even testosterone), your body doesn’t always feel like your own. And that can mess with your exercise routine, if you still have one.
You’re not getting old, but you are in the 40 zone and it’s time to slow down. For now.
If you’re struggling with exercise, it’s time to forget about spin classes, boot camps, or chasing your PB at the Mount Ainslie Parkrun. Exercise is less about performance and more about partnership – letting your mind and body work together to make choices that meet you where you’re at.
Your exercise goals in perimenopause might need to shift from fitness and weight management to just feeling good in the skin you’re in, until the hormonal upheaval settles and you can handle a bit more “umph” again.
Here’s my top five tips for a sustainable, balanced approach to exercise in perimenopause:
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Consistency with flexibility
Have a “Plan B.” Plan A might be your usual walk around Lake Burley Griffin. Plan B? A few stretches while watching the news. It’s better to do something every day, so if you’re not up to “the usual”, find an easier option rather than skipping it. Regular movement helps balance hormones, improves sleep, and boosts mood.
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Join the resistance
Strength training becomes your best friend at midlife. It supports bone density, muscle tone, and metabolism – all things that decline along with estrogen levels. Aim for two sessions a week, focusing on the big muscle groups. Start light, build up slowly, and yes, you can do this without a gym membership, but seek advice if you’re new to it.
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Fuel your body properly
Forget diets and trends. Now’s the time to focus on foods that support energy, recovery and hormonal health. Think: protein, fibre, healthy fats, calcium-rich foods and loads of water. Don’t be too scared of carbs, especially once your exercise levels pick up again. And if your nightly wine or morning triple-espresso is messing with your sleep? It might be worth dialling it back.
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Rest is productive
You’ve earned your rest – and not just from exercise. Managing stress, carving out “daytime downtime”, and getting decent sleep are all non-negotiables in this life stage. Set boundaries. Say no sometimes. Spend an afternoon in the Botanic Gardens. Your body will thank you.
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Know when to call in the cavalry
Persistent injuries? Hormones feeling extra chaotic? Don’t know how to lift weights safely? Or too many health habits that need shifting all at once (and you don’t know where to start)? Seeking expert care from a menopause-informed health practitioner like a physio, GP, EP or coach can make all the difference. You don’t need to go it alone.
Feature image: Mel running the Mt Stromlo marathon (her first) at age 49.
