Best Exercises for Perimenopause: How to Support Your Hormones and Metabolism
Are you approaching or already in perimenopause and noticing your body isn’t responding to your usual workouts? Maybe you’ve hit a plateau, or you’re holding onto extra weight around your middle, even though you’re exercising just as much—or more—than before.
It’s frustrating. But here’s the hard truth: the strategies that worked in your 20s and 30s may not serve you in your 40s and 50s. In fact, they could be adding to the problem.
My Story: When “More” Stopped Working
When I was in active chiropractic practice, I used to tell patients, “The best exercise is any exercise.” I lived that philosophy for decades—cardio classes, marathon training, CrossFit, OrangeTheory, kickboxing. I wasn’t doing all of them at once, but over twenty years I cycled through them all.
At the time, I thought I was taking great care of my body. But looking back, I can see how these high-intensity workouts were adding more stress to an already stressed system.
High-intensity exercise triggers the release of cortisol—a stress hormone. In moderation, this is normal and even beneficial. But when cortisol is chronically elevated, as it often is in midlife women juggling work, family, and aging bodies, it can work against your metabolism.
I used to think I was addicted to the “high” of a workout. But in reality, I was addicted to the cortisol spike. Exercise became my outlet for stress. I remember laughing off yoga, saying, “It’s just not intense enough for me.”
In my younger years, my body felt resilient. I didn’t notice the impact of high cortisol or nutrient depletion. But as I entered my 40s, years of high-intensity training, low-calorie diets, poor sleep, and ignoring symptoms started to catch up with me.
The result? Hormonal dysregulation. Metabolic dysfunction. And a body that no longer responded to the “more is better” approach.
The Hidden Signs Your Body Needs a Change
Many symptoms of metabolic and hormonal dysfunction are easy to dismiss or chalk up to “getting older.” Often, traditional bloodwork comes back normal, leaving women feeling dismissed or hopeless.
But these signs are your body’s way of asking for support:
Waking at 3 AM and struggling to fall back asleep
Always feeling cold
Constant thirst (how many water bottles are you carrying right now?)
Irregular or painful periods
Low libido
Digestive issues
Brittle hair and nails
Unexplained weight gain or difficulty losing weight
Chronic fatigue or low energy
If these sound familiar, it’s not a sign you need to push harder. It’s a sign it’s time to shift your approach.
The Best Exercise for Perimenopause (and Beyond)
This isn’t about stopping exercise—it’s about changing how you move so your workouts support your hormones and metabolism, rather than depleting them.
1. Strength Training (3 Days/Week)
Focus on functional movements that mimic daily activities—squats, lunges, rotations, overhead lifts. Strength training is critical for:
Preserving muscle mass
Supporting bone density
Improving balance and coordination
Reducing injury risk
Boosting metabolism
Be sure to rest at least one day between strength sessions to allow your body to recover and adapt.
2. Daily Walking
Walking after meals—just 10 minutes—can help stabilize blood sugar. Adding a consistent 30-minute walk each day supports metabolism and stress management. Aim for about an hour of total walking daily, broken up however works for you.
3. Gentle Mobility Work
Yoga, stretching, or other low-intensity movement helps keep joints supple and muscles flexible. It’s not “less than”—it’s one of the most supportive practices you can adopt in midlife.
Moving Smarter, Not Harder
In perimenopause, your body doesn’t need punishing workouts. It needs movement that builds strength, supports recovery, and reduces stress.
This shift isn’t easy—especially if you’ve spent years believing you need to go harder to see results. But your hormones and metabolism will thank you for it.
Ready to Support Your Metabolism?
I created my 5-Day Metabolism Challenge to help women dip their toes into pro-metabolic eating and lifestyle practices—at any age. It’s a simple, doable way to start fuelling your body instead of fighting it.