As a strength coach specialising in helping perimenopausal women future-proof their bodies, I often speak to women who feel confusion around cardio exercise. Many women believe they need to maintain the same cardio routines they followed in their 30s and early 40s, often with diminishing returns and increasing frustration. Let me share what I’ve learned through years of guiding women through this transition.

The Perimenopause Cardio Myth

One of the most significant patterns I’ve seen in my coaching practice is the disconnect between what perimenopausal women think they “should” be doing and what actually serves their changing bodies.

Lots of clients come to me believing cardio is mandatory for managing perimenopause symptoms or maintaining heart health. This often leads to one of two scenarios:

1. Pushing through with resentment: Continuing high-intensity cardio routines that now leave them exhausted and depleted
2. Giving up with guilt: Abandoning exercise altogether when traditional cardio becomes too challenging

Honestly? Lots of perimenopausal women find cardio significantly more exhausting than in their pre-perimenopause years. Your changing hormonal landscape affects energy production, recovery capacity, and how your body responds to different exercise intensities.

When Running No Longer Serves You

Consider my client Claire, a dedicated runner who had previously completed multiple half marathons. Running was core to her identity. However, during perimenopause, she found herself constantly battling injuries and began to feel she couldn’t trust her body anymore.

Rather than abandoning running entirely, we adapted her approach:

• We shortened her runs to make them more manageable within her busy schedule (full-time work, children, and caregiving for a parent)
• We added two strategic strength training sessions weekly, coordinated with her physiotherapist
• We focused on strengthening the specific areas prone to injury

This balanced approach allowed Claire to maintain her runner identity while future-proofing her body against the injuries that had begun to plague her perimenopausal running experience.

Breaking Free from “Cardio Obligation”

Sarah’s story represents another common pattern. She had always hated cardio but forced herself to do it because she believed it was the only effective way to:

1. Manage weight during perimenopause
2. Protect her heart health as oestrogen declined

Through my 1:1 coaching, I was able to share evidence-based research demonstrating that strength training, combined with appropriate nutrition, could effectively address both concerns. The relief Sarah felt when realising she could abandon the cardio she dreaded was palpable.

Today, Sarah follows a progressive strength programme through my Strength Essentials approach and has seen improvements in her body composition, energy levels, and overall confidence – all without a single minute on the treadmill.

The Surprising Truth About Cardio in Perimenopause

Perhaps the most counterintuitive finding from my years coaching perimenopausal women is this: cardio is optional.

Let me be clear – I’m not anti-cardio. Many of my clients enjoy and benefit from cardiovascular exercise. However, I’ve observed that:

• Clients who do no cardio at all still experience significant improvements in perimenopause symptoms when following a structured strength programme
• Those who incorporate short, intense interval sessions often enjoy the mental clarity and energy boost they provide
• Long-distance runners can continue their passion when they balance it with strength training to prevent injury and maintain mobility

The key is personalisation. There is no universal “perfect” cardio prescription for perimenopausal women.

Finding Your Ideal Cardio Balance

When determining how much cardio is right for you during perimenopause, consider these factors:

1. Available Time and Energy

The “perfect” exercise combination depends entirely on your life circumstances. With my 1:1 coaching clients, we start by honestly assessing:

• How much time can you realistically commit each week?
• When during the day do you have the most energy?
• What other demands are competing for your physical and mental resources?

Remember, you can future-proof your body in as little as one hour per week with the right approach. More isn’t always better, especially during perimenopause.

2. Personal Preference and Enjoyment

This factor cannot be overstated. The exercise you’ll do consistently is the one you don’t dread. Through both my Strength Essentials programme and 1:1 coaching, I emphasise finding movement you genuinely enjoy.

If you love cardio, we’ll find ways to make it sustainable during perimenopause.
If you hate it, we’ll explore strength-based alternatives that deliver similar health benefits.

3. Symptom Response

Pay attention to how your body responds to different types of cardio. Some women find that:

• High-intensity intervals help manage hot flashes
• Moderate walking improves sleep quality
• Excessive cardio worsens mood fluctuations

There is no one-size-fits-all answer. The right approach is the one that improves your symptoms rather than exacerbating them.

Signs of Cardio Overtraining in Perimenopause

One consistent pattern I’ve seen is that perimenopausal women who love cardio often struggle to manage their energy levels appropriately. The hormonal fluctuations of perimenopause can mask the typical warning signs of overtraining.

I teach my clients to watch for these perimenopause-specific overtraining indicators:

• Increased night sweats or hot flashes following intense cardio sessions
• Disrupted sleep despite physical fatigue
• Elevated resting heart rate on waking
• Extended recovery time between workouts
• Persistent joint pain or recurring injuries

Additionally, I’ve noticed that perimenopausal clients who focus exclusively on cardio are significantly more prone to injury. This is why I always recommend incorporating mobility work and strength training, regardless of how much cardio you choose to do.

Beginners vs. Experienced Exercisers

My approach to cardio recommendations differs based on a client’s exercise history:

For Beginners:

If you’re new to exercise or returning after a long break, we start with shorter workouts and establish a solid foundation of strength to complement any cardio. This approach:

• Builds confidence and competence
• Reduces injury risk
• Creates sustainable habits
• Allows for gradual progression

For Experienced Exercisers:

Those with established fitness routines can often get through a workout more quickly, and have better body awareness too. With these clients, we:

• Assess current routines for perimenopause-appropriateness
• Identify potential areas of overtraining
• Strategically incorporate recovery periods
• Build in variety to address changing body needs

The Personalisation Process

Finding your ideal cardio approach isn’t something that has to be decided overnight – and it can change, it’s never set in stone.

I believe strongly that coaching is a human-to-human relationship built over time. Through regular check-ins, we continuously refine your programme to make sure it aligns with your current goals, energy levels, and life circumstances.

This personalised approach stands in stark contrast to generic cardio recommendations that you’ll see online – they don’t account for the unique challenges of perimenopause, or for how different life looks for different people.

Beyond Cardio: A Comprehensive Approach

It’s worth emphasising that all the health goals typically associated with cardio can be achieved through strength training alone or a thoughtful combination of strength and cardio:

• Bone health: Weight-bearing strength exercises stimulate bone formation more effectively than most cardio
• Weight management: Strength training builds metabolically active muscle tissue that supports healthy body composition
• Stress reduction: Progressive resistance training has been shown to reduce cortisol levels and improve mood
• Heart health: Circuit-style strength training provides cardiovascular benefits while building functional strength

The Bottom Line: Listen to Your Body

If there’s one message I hope you’ll take from this discussion, it’s this: trust your body’s signals during perimenopause, especially regarding cardio.

If cardio energises you and improves your symptoms, continue with it alongside appropriate recovery and complementary strength work.

If cardio depletes you or feels like an obligation rather than a joy, give yourself permission to explore alternatives. Through my 1:1 coaching and Strength Essentials programmes, I’ve helped countless women discover that they can future-proof their bodies and manage perimenopause symptoms effectively without forcing themselves through cardio sessions they dread.

Remember, the goal isn’t to exercise in a particular way – it’s to move in ways that support your changing body through perimenopause and beyond, in as little as one hour a week.

Your perimenopause journey deserves an exercise approach as unique as you are.

If you could use more straightforward guidance that cuts through the noise around perimenopause, I can help:

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 the same personalised approach that transformed Hannah’s fitness journey, 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.