“I keep hearing about progressive overload, but it sounds so complicated. Do I really need to track everything and constantly increase weights?”

This is a message I got on Instagram yesterday, and I smiled because I hear this ALL THE TIME.

The fitness industry has a talent for making simple concepts sound intimidating, and “progressive overload” might be the worst offender.

What Progressive Overload Really Means for Women in Perimenopause

Put simply: Progressive overload is just making your workout a little more challenging over time.

That’s it. No spreadsheets required. No complicated formulas. No need to constantly push yourself to exhaustion.

Think about it this way…

When you first started walking as a toddler, you didn’t immediately run a marathon. You took one step, then two, then more. You gradually increased the challenge as your body adapted.

That’s progressive overload in its purest form.

And here’s why it matters for you now: As we enter perimenopause and beyond, our bodies need that same gradual progression to build and maintain strength and bone density.

Simple Ways to Progress Your Strength Training (No PhD Required)

In my Coaching programmes, I teach women that progression can happen in MANY ways:

• Add 1-2 extra reps to your sets
• Use slightly heavier weights when you’re ready
• Slow down your movement (3 seconds down, 1 second up)
• Decrease rest time between sets by 15 seconds
• Improve your form and range of motion
• Add an isometric hold at the challenging part of the movement

The best part? You only need to choose ONE of these methods at a time.

One of my 1:1 clients, Jane, trains at home and doesn’t want to keep buying more weights.  Her joints are feeling the effects of perimenopause, and she’s not comfortable with the idea of heavier dumbbells yet.

So we focus on progressing through harder versions of the exercises she knows, slowing down her tempo and improving her mind-muscle connection instead. In the last 3 months, her strength has increased dramatically without adding a single kilogram to her dumbbells.

How Do You Know When to Progress Your Strength Training?

Here’s my simple test: If you’re aiming for 10 reps and you could easily do 12-15 without much effort, it’s time to make things a bit more challenging using one of the methods above.

The right challenge level feels like:
• The last 2-3 reps are genuinely difficult (but doable with good form)
• You need to focus on your breathing
• You couldn’t immediately do another full set without rest
• Your muscles feel worked but not destroyed

This sweet spot is where transformation happens – where you build the strength that future-proofs your body for decades to come.

Why Progressive Overload Matters During Perimenopause

I’ve watched too many women get overwhelmed by complicated fitness advice and give up before they even start. Or worse – push themselves too hard because they think that’s what progressive overload means.

That’s why I’ve built my 1:1 coaching and Strength Essentials programme around making strength training simple, straightforward, and actually doable in just one hour a week.

Because when you’re juggling work, family, and the joy of hormonal fluctuations, the last thing you need is complicated fitness advice.

You need strength training that WORKS without taking over your life.

Remember: Progress isn’t about constantly lifting heavier weights or doing more and more exercise.

It’s about consistently challenging your body in a way that’s appropriate for YOU – your current strength level, your available time, and your unique body.

That’s how you build strength that lasts through perimenopause and beyond.

Ready to discover the approach that will work best for your unique body and lifestyle? Contact me today to learn how we can work together to future-proof your body during perimenopause – without the overwhelm – or choose from the options below.

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.