How I Help Women Navigate Perimenopause Through Strength Training

As a strength coach specialising in women’s health, I’ve spent the last 15 years helping women navigate the challenges of perimenopause. But my journey isn’t just professional – it’s deeply personal. At 30, I experienced early menopause that transformed my active lifestyle and taught me firsthand what works (and what doesn’t) when hormones change.

My Personal Perimenopause Journey

When I was 30, I went through early menopause without realising what was happening. The symptoms appeared gradually but intensified over time:

• Heart palpitations that seemed to come from nowhere
• A significant 5-stone weight gain concentrated around my middle
• Energy levels that plummeted to the point where basic activities became challenging
• Anxiety that reached all-time highs
• An osteopenia diagnosis (the precursor to osteoporosis – my bone density was dropping)

This transformation was jarring. I went from being a fit, strong outdoor enthusiast who loved rock climbing, kayaking, and mountaineering to someone who struggled to walk my dog. The fear of breaking bones due to my weakened bone density meant abandoning the activities I loved.

Despite having all the knowledge as a certified Personal Trainer with extra qualifications in women’s health, menopause and nutrition, I struggled to apply what I knew to myself. Finding the energy to exercise felt impossible – even with a home gym and all the right equipment.

How Strength Training Changed Everything

The turning point came when I finally got a diagnosis after 5 years and knew the only way to turn things round was by using everything I knew about progressive strength training, and wrote myself a programmes specifically designed for hormonal transitions. Unlike all the usual stuff marketed to midlife women that focusses on:

• Extreme calorie deficits targeting “mum tum” (which leave you hungry and irritable)
• High-intensity interval training with lightweight dumbbells (which don’t build meaningful muscle or bone density)
• Daily workout schedules (unrealistic for most busy women)

I knew that strategic, consistent strength work – even in small doses – could create profound changes.  So, I got to work and I:

• Reversed my osteopenia diagnosis
• Regained my energy levels
• Gradually lost most of the weight I had gained
• Got back to feeling comfortable in my body

The Perimenopause Strength Training Difference

What makes strength training so effective during perimenopause?

Bone Density Protection

Research shows that progressive resistance training is one of the most effective ways to maintain and build bone density – critical during the oestrogen decline of perimenopause when women can lose up to 20% of their bone mass.

Metabolic Support

Strength training helps preserve and build muscle mass, which helps to boost our immune system, supports our skeletons and literally helps us live longer.  We lose muscle every year from our 30s onwards, unless we actively do something about it – and it’s never too late to start.

Improved Sleep Quality

Regular strength training has been shown to improve sleep quality – addressing one of the most common perimenopause complaints. Better sleep means better recovery, hormone regulation, and overall wellbeing.

Mood Stabilisation

The endorphin release from strength training sessions gives natural mood support during a time when many women experience increased anxiety, irritability, or even depression.

My Approach to Perimenopause Strength Training

My coaching philosophy differs from mainstream fitness approaches – here’s how:

Evidence-Based Simplicity

I cut through the overwhelming amount of perimenopause information with straightforward, actionable guidance. No gimmicks or fads (all my clients are short on time so that thing they need is to waste time on quick fixes that don’t really work) – just evidence-based approaches specifically designed for hormonal transitions.

Time-Efficient Solutions

Just 60 minutes of accumulated strength training over the course of a week can make a massive difference.  My clients – busy professionals, mothers, and caregivers – find that even short, focused sessions give noticeable improvements in energy, mood, and what their bodies can manage.

Flexible Implementation

No gym membership needed.  Whether you prefer home workouts, outdoor training, or you’re comfortable in gyms, strength training can be adapted to fit your preferences and comfort level.

Focus on Feeling Better, Not Just Looking Better

You won’t find before/after photos round here. While my clients do often see physical changes, the primary focus is on how you feel: your energy levels, sleep quality, confidence, and being able to take part in activities you enjoy.

Real-Life Application: Making Strength Training Sustainable

One of the biggest misconceptions I come across is that effective strength training means you need to do daily workouts or spend hours in the gym. The reality is quite different:

• My clients typically train just 2-3 times per week
• Sessions last 20-30 minutes on average
• Progress comes from consistency and proper technique, not marathon workouts
• Rest and recovery are programmed intentionally, not treated as “skipped days”

I always tell my clients: “I don’t train every day because I have a real life. But what I do manage is enough to make a massive difference to how I look and feel.”

Beyond Physical Training: The Human Element

At 36, with 15 years of coaching experience behind me, I’ve learned that the most effective coaching relationships are built on human connection. Despite being a massive introvert, I show up consistently to help women navigate this challenging transition.

My own journey through early menopause and misdiagnosis gives me unique insight into the frustrations so many women face when seeking help. The physical symptoms – weight gain, fatigue, anxiety – are challenging enough, but the sense of losing your identity is just as devastating.

That’s why my approach emphasises:

• Validation of your experience
• Practical solutions that work with your real life
• Building strength as a form of self-respect during a time when many women feel invisible
• Creating sustainable habits that serve you for decades to come

Taking the First Step Toward Perimenopause Strength

If you’re experiencing perimenopause symptoms or want to prepare your body for this transition, strength training offers one of the most evidence-backed approaches to maintaining your quality of life.

The key is finding an approach that:

1. Respects your current capacity and energy levels
2. Progressively challenges you at the right pace
3. Fits realistically into your schedule
4. Addresses the specific challenges of hormonal transitions

Whether you’re just beginning to notice changes or are deep in the perimenopause journey, it’s never too late to start building strength. As someone who has both professionally guided hundreds of women through this transition and personally navigated it myself, I can confidently say: strength training is one of the most powerful tools available for reclaiming your wellbeing during perimenopause.

Ready to future-proof your body and navigate perimenopause with strength?

1. Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
2. Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
3. Explore personalised support options:
   • 1:1 Coaching: Get a fully personalised approach, tailored specifically to your needs, schedule, and goals.
   • Strength Essentials Programme: Learn the foundations of perimenopausal strength training with a progressive programme – so you don’t have to think about what to do, you just need to show up.