The only 4 workouts that actually work in perimenopause.

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If you've noticed that the exercise routine that used to keep you in shape is suddenly… not working, I promise it's not you. It's your hormones. And it means the game has changed.

In your 20s and 30s, you could run yourself into the ground, survive on four hours of sleep, and your body would mostly cooperate. In perimenopause, that same approach can actually make things worse — spiking cortisol, disrupting sleep, and encouraging your body to hold onto exactly the weight you're trying to lose. The good news? There's a better way.

Why your old workout routine stopped working

Three big things shift in perimenopause that affect how your body responds to exercise:

1. Estrogen drops. This makes it harder to build and maintain muscle — which means you need to train differently to keep the muscle you have.
2. Cortisol rises. Your stress hormone is more easily triggered, and aggressive cardio can push it higher.
3. Insulin sensitivity shifts. Your body handles carbs differently, and belly fat becomes more stubborn.

Translation: hour-long cardio sessions and punishing HIIT classes aren't the answer anymore. Here's what is.

The 4 workouts that actually work in perimenopause

1. Strength training (3–4x per week)

This is the single most important shift you can make. Period. Muscle mass naturally declines about 1% per year after 40, and that loss accelerates through menopause. Muscle is what keeps your metabolism humming, your bones strong, and your body shape the one you actually want.

You don't need a gym membership. Start with 3 sessions a week, 30–40 minutes each. Focus on compound movements: squats, deadlifts, rows, presses. Progressive overload — gradually increase weight over time. A good set of adjustable dumbbells is all you need to start.

2. Walking (every day)

The most underrated exercise for women in midlife. Walking lowers cortisol, improves insulin sensitivity, supports your mood, and burns fat without triggering the stress response that harder cardio does. Aim for 7,000–10,000 steps a day — and if you can get 20 minutes of it outside in the morning sun, even better for your circadian rhythm.

A good pair of supportive walking shoes makes all the difference.

3. Yoga or Pilates (2–3x per week)

These are not "filler" workouts. They're foundational for midlife. Yoga and Pilates improve flexibility, core strength, posture, and body awareness — all the things that start quietly declining after 40. They also activate your parasympathetic nervous system, which lowers cortisol and supports better sleep.

If you can't get to a class, I love this yoga program I use at home — or Yoga with Adriene on YouTube is a free, beautiful starting point.

4. HIIT (just 1x per week, max)

HIIT is powerful but has been overprescribed to women in midlife. One high-intensity session per week is plenty — more can elevate cortisol and backfire. If you're going to do HIIT, keep it short (15–20 minutes) and fuel properly afterward.

The women I know who are thriving in their 40s and 50s aren't doing more. They're doing the right things, consistently.

What a realistic week might look like

• Monday: Strength training (45 min)
• Tuesday: Walk + 15 min yoga
• Wednesday: Strength training (45 min)
• Thursday: Walk + rest
• Friday: HIIT (20 min) + walk
• Saturday: Long walk or hike
• Sunday: Yoga or full rest

The gear that makes it easier to actually do

You don't need much. But having a few basics at home makes the difference between working out and talking about working out:

• Adjustable dumbbells
• A good yoga mat
• Resistance bands for travel and variety
• Supportive walking shoes
• Electrolytes for hydration on longer sessions

Want the full movement, skincare, and supplement plan?

Movement is one piece of the puzzle. The Midlife Glow Up Guide combines the workouts, the supplements, the skincare, and the sleep habits into one complete reset — so you're not piecing it together from a dozen different sources. Shop the Glow Up Guide →

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