Top 5 Fitness Tips for Women Over 40: Staying Active During Perimenopause

One day I noticed that the number on the scale had went up. I was well aware I had taken a pause from regular Zumba classes to renew my certifications as well as focus on my other credentials. And so I got back to my classes and personal fitness routine. Nonetheless, I had to fine tune my workouts to my body's changing needs. The workouts that I did in my 20s weren't the ones I needed now at nearly 44. It wasn't just cardio, I needed to grab those dumbbells too.

As women enter their 40s, the body begins to undergo significant changes, especially with the onset of perimenopause. This transitional phase often brings symptoms like weight gain, fatigue, and mood swings, which can make staying active feel like a challenge. However, maintaining a regular fitness routine is one of the best ways to manage these changes, support hormonal balance, and improve overall well-being.

Here are five effective fitness tips to help you stay active and feel your best during perimenopause:

1. Incorporate Strength Training

As we age, our muscle mass naturally decreases, which can slow metabolism and contribute to weight gain. Strength training, such as lifting weights or using resistance bands, helps build and preserve muscle mass. It’s also crucial for bone health, reducing the risk of osteoporosis, which is more common in women over 40.

👀Tip: Aim to strength train at least 2-3 times a week, targeting all major muscle groups. Start with lighter weights and gradually increase as you build strength.

2. Prioritize Flexibility and Balance Exercises

During perimenopause, hormonal fluctuations can affect coordination and balance, leading to a higher risk of injury. Incorporating exercises like yoga or Pilates not only improves flexibility and balance but also reduces stress—another common symptom of perimenopause.

👀Tip: Add a 10-15 minute stretching or yoga session to your routine 2-3 times a week. It’s a great way to calm your mind while maintaining mobility.

3. Focus on Cardiovascular Health

Cardio exercises are essential for heart health, especially as the risk of cardiovascular disease increases during perimenopause. Activities like brisk walking, cycling, swimming, or even dancing can help maintain a healthy heart while boosting your mood and energy levels.

👀Tip: Aim for at least 150 minutes of moderate cardio each week. Break it up into manageable sessions, like 30 minutes of brisk walking five days a week.

4. Listen to Your Body and Rest

While staying active is important, it’s equally vital to listen to your body. Perimenopause can cause fatigue, and pushing through extreme exhaustion can lead to burnout. Incorporate rest days into your routine and get enough sleep, which is crucial for hormonal balance and recovery.

👀Tip: Practice mindful movement—focus on how your body feels during each workout and don’t hesitate to modify exercises or take breaks when needed.

5. Stay Consistent but Flexible

Consistency is key to any fitness routine, but it’s important to stay flexible and adapt your workouts to your body’s changing needs. What worked in your 30s might not be ideal in your 40s. Don’t be afraid to try new exercises or switch up your routine based on how you’re feeling.

👀Tip: Keep your workouts varied and enjoyable. Consider joining a group class, hiring a wellness coach, or finding an accountability partner to stay motivated.

Final Thoughts

Perimenopause is a natural phase of life that brings new challenges, but with the right fitness routine, you can maintain your energy, mood, and overall health. The key is to focus on activities that suit your current needs and to stay consistent.

Need personalized guidance on staying active during perimenopause? Explore our wellness coaching programs tailored for women over 40, designed to support you through fitness, nutrition, and mindset shifts.