You know that moment when you bend down to pick something up and your back suddenly says “absolutely not today”?
Or when you reach for something on a high shelf and your shoulder reminds you that you’re not 25 anymore?
If these moments seem to be happening more frequently since perimenopause knocked on your door, you’re not imagining things. And you’re definitely not alone.
Here’s the thing about perimenopause that nobody warns you about: your risk of injuries actually does increase during this time. Your changing hormones affect everything from your muscle mass to your connective tissue to how quickly you recover.
I can almost hear what you’re thinking right now: “Great. One more reason to avoid the gym. If I’m more likely to get injured, why would I risk it with strength training?”
I get it. The last thing you want is to try something new and end up with an injury that makes everyday life even harder.
But here’s the plot twist that changes everything: strength training doesn’t increase your injury risk during perimenopause – it dramatically reduces it.
The Perimenopause Paradox
It seems counterintuitive, doesn’t it? The very thing you might be avoiding because you’re worried about getting hurt is actually your best protection against injuries.
When you build strength, you’re essentially creating a suit of armour for your body. Your muscles support your joints. Your balance improves. Your bone density increases. Your body becomes more resilient.
Think about it… which version of you is less likely to get injured when you trip on the pavement: the you with strong legs and good balance, or the you without that foundation of strength?
You Don’t Have To Be Strong To Start Strength Training
One of the biggest misconceptions I hear from my perimenopause clients is: “I need to get in shape before I start strength training.”
That’s like saying you need to know how to read before you go to school!
The whole point of strength training is getting stronger from wherever you are right now. Whether you’ve never lifted anything heavier than your handbag or you were a competitive athlete in your younger years – there’s a perfect starting point for you.
Strength training is all about progression. We all start somewhere, and then we build from there. Some days that progression is measured in kilos added to a barbell, and other days it’s measured in improved form or better recovery.
Why Form Matters More Than Ever
This is where having a coach becomes invaluable during perimenopause.
Proper form isn’t just about getting better results – it’s about keeping you safe. When you perform movements correctly, you distribute force through your body in the way it was designed to handle it.
When form breaks down (which happens to everyone sometimes!), that’s when injuries can happen.
This is exactly why I spend so much time with my 1:1 coaching clients on technique. It’s not about being perfect – it’s about being safe while you get stronger.
The Recovery Revolution
Here’s something that took me years to fully understand as a coach: getting stronger doesn’t actually happen during your workout. It happens during recovery.
During perimenopause, your body might need more recovery time between sessions. This isn’t a weakness – it’s just biology. Honouring this need isn’t being lazy, it’s being smart.
With my clients, recovery guidance is just as important as the workouts themselves. We look at sleep, nutrition, stress management, and appropriate rest between training sessions.
Sometimes the bravest thing you can do is take a rest day when you need it.
Future Proofing Your Body
When I talk about “future proofing” your body, I’m talking about building a foundation now that will serve you for decades to come.
Did you know that grip strength is one of the best predictors of overall mortality as we age? Or that balance training can reduce your fall risk by up to 50%?
These aren’t just fitness stats – they’re quality of life indicators.
The strength you build today is an investment in your future self. It’s about being able to lift your grandchildren, carry your own groceries, and maintain your independence as you age.
Starting Where You Are
The beauty of strength training during perimenopause is that it meets you exactly where you are.
You don’t need fancy equipment, hours of time, or previous experience. You just need to start with movements that challenge you appropriately and progressively build from there.
In as little as one hour a week, you can begin transforming your relationship with your changing body.
If you’ve been hesitating to start strength training because you’re worried about injuries, I hope this helps you see that the bigger risk might actually be not starting at all.
Your perimenopause body deserves your care and attention. It’s carrying you through one of life’s most significant transitions. The least we can do is give it the strength it needs for the journey.
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.
- Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
- Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
- 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.