Your body doesn’t stop needing movement just because your hormones change. In fact, what you do with your body now matters more than ever.
But here’s the catch: not all training is created equal. What worked in your 30s might now leave you exhausted or burnt out. This is your reminder that smart training isn’t about doing more. It’s about doing what your body needs right now.
Where Are You Starting From?
Whether you’re getting back into movement or have been training for years, your starting point will shape your approach:
- Sedentary? Just move. Daily walks, gardening, bodyweight movements at home can make a huge difference.
- Lightly active? Add more frequency and variety. Try strength once a week and build from there.
- Moderately active? Time to get more strategic: add heavy resistance training, mobility work, and short bursts of intensity like sprints or intervals.
- Highly active or competitive? Periodise your training. Prioritise quality over volume. Focus on recovery, fuelling, and tracking how your body is responding week to week.
Training in Perimenopause
The goal in perimenopause is to train consistently despite hormonal unpredictability.
- Stick to your schedule but adapt based on energy and recovery.
- Strength train 2-3 times a week. Think compound lifts like deadlifts and squats with progressive overload.
- Sprint Intervals or HIIT for 20-30 mins only 1-2 times a week to support brain and metabolic health.
- Do impact work like jumping or hopping to stimulate bone density. It sounds so small and simple but it makes a huge difference and is something we encompass into all our programs our Retro and Conditioning Classes at LOKfit.
- Keep it social or switch it up if your motivation dips. Fun counts too!
Training in Post-menopause
Now that your hormones are consistently low, your focus shifts to preserving what you’ve built and staying mobile and strong.
- Keep lifting, but increase recovery time.
- Incorporate power and mobility work like explosive lifts, yoga, and dynamic warm-ups.
- Train with a plan and monitor progress by logging PBs (personal bests) and tracking body composition to check muscle mass and bone density. Stay connected and consistent.
Stay tuned for blog 3 where we discuss your midlife nutrition strategy, because fuelling right changes everything.
DM us or get in touch to book your consultation with one of our trainers and start building your physical insurance policy now!
Train with purpose.
Nourish to Flourish.
Lift for life.
LOKfit – because looking good is just the byproduct.