4 Ways Perimenopause Affects Your Workouts


Now you know what not to do—burning out at the gym, constant cardio, neglecting rest. Here, two types of workouts you be doing instead:

1. Strength training

If you’re not doing it already, start now. It’s key to fighting off muscle and bone loss, or at least slow it down. Plus it helps boost your metabolism (even when you’re at rest), as well as optimize your hormones, which should ease perimenopause symptoms, says Moore. (These are the 10 best strength-training moves to do if you are over 50.)

Try to get in two to three 30-40 minute strength sessions a week. “Aim to move heavier weights and focus on intensity,” rather than number of reps, says celebrity trainer and 40-something athlete Ashley Borden. Amselem agrees: “Your purse weighs 25 pounds, so I know you can lift at least 25 pounds in the gym,” she says.

Borden, Thebe, and Moore all recommend multi-joint compound movements including deadlifts, squats, bent over rows, and overhead barbell presses. “Hiring a good coach to emphasize proper form and safety is absolutely key in my medical opinion,” adds Moore.

This compound move will target your legs and triceps:

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