Training Through Perimenopause: A Compassionate Guide to Staying Strong, Confident, and Consistent

Perimenopause is one of the most significant biological transitions women experience, yet it's rarely talked about in fitness spaces. If you're in your 40s or 50s and suddenly finding that your body feels different, your energy fluctuates wildly, or your usual training routine isn't working anymore — you're not alone, and you're not imagining it.

At Fortitude Gym in Lydney, we've supported countless women through this stage of life. We've learned that perimenopause isn't something to push through or ignore — it's a time that calls for understanding, adaptation, and compassionate coaching. This guide will help you navigate training during perimenopause with confidence and clarity.

What Is Perimenopause and Why Does It Affect Training?

Perimenopause is the transitional phase leading up to menopause, typically lasting several years. During this time, oestrogen levels fluctuate significantly before eventually declining. This hormonal shift doesn't just affect your reproductive system — it impacts nearly every aspect of your physical and mental wellbeing.

The Wide-Reaching Impact of Declining Oestrogen

Oestrogen plays a critical role in:

• Bone density — protecting against osteoporosis
• Muscle protein synthesis — helping you build and maintain muscle
• Tendon and ligament integrity — keeping joints healthy and resilient
• Brain function — influencing mood, memory, and motivation
• Cardiovascular health — supporting heart function
• Central nervous system regulation — affecting sleep, stress response, and recovery
• Metabolic function — how your body stores and burns fat
• Self-confidence and sense of self — hormones influence how we feel in our bodies

When oestrogen levels drop during perimenopause, all of these systems can be affected. This explains why you might suddenly experience weight gain, joint stiffness, poor sleep, brain fog, mood swings, or decreased motivation — even when you're doing everything "right."

The Reality Check: It's Not All Doom and Gloom

Here's the good news: research shows that while perimenopause can be challenging, life satisfaction actually increases in the years following menopause. The graph showing the "U-curve" of life satisfaction during menopause tells an important story — yes, perimenopause can be tough, but it gets better. Much better.

With the right support, training approach, and mindset, you can not only navigate this transition successfully, but emerge stronger, more confident, and more resilient than before.

The key message? Be kind to yourself through perimenopause, eat adequate protein, lift weights, and your future self will thank you.

Why Strength Training Is Your Superpower During Perimenopause

If there's one thing women in perimenopause need to prioritize, it's strength training. Here's why:

Protecting Against Muscle Loss

Women lose approximately 0.7% of muscle mass per year after the age of 30. This accelerates during perimenopause due to declining oestrogen and reduced muscle protein synthesis. Less muscle means:

• Slower metabolism
• Reduced functional strength for daily activities
• Higher risk of falls and injury as you age
• Decreased independence later in life

The solution? Regular strength training combined with adequate protein intake can prevent and even reverse this muscle loss.

Building Stronger Bones

Rapid decreases in bone density occur during perimenopause — women can lose up to 15% of bone density in the years leading up to menopause. This dramatically increases the risk of osteoporosis, fractures, and falls.

Strength training is one of the most effective ways to maintain and build bone density. When you lift weights, you're not just building muscle — you're telling your bones to stay strong and resilient.

Reducing Injury Risk

Declining oestrogen affects tendon elasticity and ligament integrity, leading to increased soft tissue injuries, tendinopathies, and joint stiffness — particularly in the Achilles, knees, and shoulders.

This is why expert coaching matters. Regular training at the right intensity, with proper form and progressive loading, helps keep your joints healthy and reduces injury risk. At Fortitude, we prioritize movement quality and smart progression to keep you training safely for life.

Training Considerations During Perimenopause

Training through perimenopause requires a different approach than training in your 20s or 30s. Here's what matters most:

1. Prioritise Consistency Over Intensity

During perimenopause, your body is already under significant hormonal stress. Adding excessive training intensity on top of that can backfire, leading to poor recovery, increased injury risk, and burnout.

Instead, focus on:

• Showing up regularly — even when motivation is low
• Celebrating small wins — consistency is the real victory
• Listening to your body — some days will feel harder than others, and that's okay

Research shows that behavior-focused goals (like "train 3 times per week") are more effective during perimenopause than performance-focused goals (like "hit a new personal best"). Prioritizing consistency keeps you moving forward without adding unnecessary stress.

2. Allow for Flexible Intensity

Some days you'll feel strong and energized. Other days, you'll feel exhausted before you even start. This isn't weakness — it's biology.

It's okay to strip back your intensity. Low-impact recovery sessions, mobility work, or lighter training days are sometimes necessary to maintain consistency and protect your body long-term. Your coach should understand this and adapt your programming accordingly.

3. Manage Temperature and Comfort

Hot flashes, night sweats, and temperature regulation issues are common during perimenopause. These aren't just uncomfortable — they can impact your ability to train effectively.

Practical strategies:

• Use fans and ensure good airflow in training spaces
• Stay well-hydrated before, during, and after sessions
• Keep cold towels nearby for quick cooling
• Wear breathable, moisture-wicking clothing
• Communicate with your coach if you're struggling

4. Use Breathing Techniques to Regulate Your Nervous System

Perimenopause can leave your nervous system feeling dysregulated, leading to anxiety, irritability, and poor recovery. Simple breathing techniques before or after training can help activate the parasympathetic nervous system, promoting calm and recovery.

Try:

• Box breathing (4 seconds in, 4 hold, 4 out, 4 hold)
• Diaphragmatic breathing before bed to improve sleep
• 5-10 minutes of breathwork post-training to support recovery

5. Find Your People

Training alone can feel isolating, especially when you're navigating a challenging phase of life. Finding a group of like-minded women to train with provides:

• Emotional support — people who understand what you're going through
• Accountability — someone expecting you to show up helps on low-motivation days
• Community connection — fitness is better when it's shared
• Normalisation — realizing you're not the only one struggling makes it easier

At Fortitude, this sense of community is one of the things our members value most. You're not just joining a gym — you're becoming part of a supportive group that shows up for each other.

The Role of Compassionate Coaching

Many people who haven't experienced perimenopause don't understand the profound impact that hormonal fluctuations can have on physical and mental wellbeing. This is why compassionate, informed coaching is so important.

What this looks like in practice:

• Coaches who listen and adapt programming based on how you're feeling
• Understanding that progress isn't always linear during this phase
• Creating a safe environment where you can communicate openly about symptoms
• Adjusting intensity, volume, or exercises based on your needs that day
• Celebrating consistency and effort, not just performance

At Fortitude, we believe that perimenopause is a period of time where we need to provide support, understanding, and a safe environment to encourage continued regular activity. Because staying active through this transition isn't just about fitness — it's about your long-term health, independence, and quality of life.

Your Action Plan: How to Train Through Perimenopause Successfully

If you're navigating perimenopause right now, here's what you need to focus on:

1. Make Strength Training Non-Negotiable

Aim for at least 2-3 strength sessions per week. Focus on compound movements (squats, deadlifts, presses) that build functional strength and bone density.

2. Eat Enough Protein

Aim for 1.6-2.2g of protein per kilogram of body weight daily to support muscle maintenance and recovery. Protein becomes even more critical during perimenopause.

3. Prioritize Consistency Over Perfection

Some weeks you'll train 4 times. Some weeks you'll manage 2. Both are wins. Show up when you can, and be kind to yourself when life gets in the way.

4. Communicate with Your Coach

If you're working with a coach, tell them what you're experiencing. Good coaches will adapt your programming to support you, not push you into the ground.

5. Find Your Community

Train with other women who understand what you're going through. The support, encouragement, and shared experience will keep you motivated on tough days.

6. Focus on Long-Term Health

This isn't about fitting into a dress or looking a certain way. This is about building strength, resilience, and independence so you can live well for life.

The Bottom Line

Perimenopause is challenging, but it doesn't have to derail your fitness journey. With the right approach — one that prioritizes strength training, consistency, compassionate coaching, and community support — you can navigate this transition successfully and come out stronger on the other side.

At Fortitude Gym in Lydney, we've spent years helping women in their 40s, 50s, and beyond build strength, confidence, and sustainable fitness habits. We understand perimenopause, and we know how to support you through it.

Remember: You're not broken. You're not failing. Your body is changing, and it needs a different approach. Be kind to yourself, lift some weights, eat your protein, and surround yourself with people who support you.

Your future self will thank you.

Ready to Get Started?

If you're navigating perimenopause and looking for expert coaching, genuine support, and a welcoming community, we'd love to help.

Get in touch with Fortitude Gym today:

• Visit us at fortitudegym.co.uk
• Located in Lydney, Forest of Dean
• Book a consultation to discuss your goals and how we can support you

Because living well isn't a phase. It's for life.

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