I thought I’d talk a little about perimenopause because I’m going through it, 2/3 years so far and most days I am just roasting luckily, I love being warm/hot so I can cope with that, I'm tired on a soul deep level, when I walk through the front door I’m ready for bed. Some days I’m so bloody sad, others the anxiety is through the roof! My ankles ache in the mornings, what’s that about! And obviously some days are better than others.

As a yoga teacher and PT, I know the basic pillars: eat well, sleep, and move. And I do try.

M diet: I don't crave processed stuff much anymore, unless i am due on, then I just crave the sweet stuff in all its glorious forms!

My sleep: total gamble, some nights it is nice and deep, others i am tossing and turning, others I'm a wake at 4am!

My exercise: always moving, well almost always, qigong, strength training, and yoga my three fun places of joy and brain stimulation!  

So strength training is the thing I enjoy most because it’s one of the best ways I’ve found to feel good on many different levels; feeling strong! Confident, proud and calm inside all these things that we should feel about ourselves everyday.

Why Strength Training Is Essential During Peri-menopause
During this BS the body’s production of oestrogen and progesterone begins to fluctuate and eventually decline. They don’t just control the menstrual cycle; they affect nearly every system in the body.
Progesterone is usually the first to dip. this hormone promotes calmness, supports restful sleep, and balances the effects of oestrogen. As it drops, many women experience increased anxiety, irritability, lighter or irregular periods, and sleep issues.
Oestrogen also becomes unpredictable; it may spike one month and plummet the next (nothing new really!). but it does decline, and this affects everything from bone density and muscle mass to skin elasticity, energy levels, mood, memory, and fat distribution.
This hormonal roller-coaster can leave you feeling mental and most unlike yourself!
 
 Why strength training matters in perimenopause:
1. Preserve muscle mass & boost metabolism
From our late 30s onward, women naturally start to lose muscle mass, and this accelerates during perimenopause due to declining oestrogen levels. Less muscle means a slower metabolism and an increased risk of weight gain, especially around the middle.
Strength training helps us to build and maintain lean muscle, which supports a healthier metabolism and helps you feel stronger and more energised in your everyday life.

2. Support bone density
The risk of osteoporosis increases sharply in the years around menopause. Weight-bearing and resistance exercises are proven to improve bone density, helping protect against fractures and long-term bone loss.
Lifting weights (or even using your own bodyweight) is one of the best ways to keep your bones strong and healthy for the long haul.
3. Balance hormones & reduce symptoms
Strength training can help regulate blood sugar, reduce cortisol (stress hormone), and improve insulin sensitivity, all of which play a role in the hormonal ups and downs of perimenopause… Thanks
Plus, it boosts your feel-good endorphins, helping with mood swings, anxiety, and overall mental well-being, we always feel good after a session, if somewhat knackered!
4. Improve sleep and energy
Sleep during perimenopause is pants, waking up at 4am (that’s my regular time anyway!), do you toss and turn or roll about, I feel like I’m rolling everywhere, While it’s not a magic fix,(what its.. that’s not drug or drink related!)  regular strength training has been shown to improve sleep quality and support more stable energy levels during the day.
5. Boost confidence and body image
This is the biggest thing I have found in training, is the confidence it brings out in me, which I sorely lack in so many other things in my life, There’s something deeply empowering about lifting something heavy, punching something HARD, and realizing you’re capable of more than you thought., because you are!

Strength training isn't just physical, it reminds us of our inner power and helps rebuild trust in our bodies during a time of big change.
Getting started doesn’t have to be complicated
Push ups, squats, hinge, twist, lunge, pull and walking all the basic movements we need, start with 20 mins, use your knees in push-ups or start at the kitchen counter, shove a light weight into your rucksack and go for a walk, get a kettlebell keep it simple to start with, go to a yoga class(not always simple, but fantastic!) resistance bands are great, using your body its an amazing natural machine
You don’t need to spend hours in a gym or throw around massive weights to get results. Start small, move with intention, and stay consistent.
A simple routine using dumbbells, kettlebells, resistance bands, or even body-weight can make a huge difference.
Focusing on compound movements (like squats, deadlifts, push-ups, rows) that work multiple muscle groups at once, and make sure you allow time for rest and recovery too, especially if sleep is already a struggle.

(for blokes, I know you got your hormone stuff going on too, my other half would say get an axe and chop wood, which I have also heard from a tai chi master, so get out and do those powerful cross-body moves they are good for you)


Peri-menopause is shite! I know some are breezing through and I am genuinely happy for you, but for the gorgeous souls that are mental (myself included here!) it’s also a time of growth & potential.
It’s a chance to redefine what strength means to you. To stop shrinking yourself and start standing in our power, this is what I am trying to do.


I do believe in strength training and during this time of our lives it is essential self-care.
Yes the six pack looks good, but rubbish if it isn’t any use! this is not about the aesthetics, or anyone else’s opinion it is for you. For your bones, your hormones, your mood, your sleep, your energy, your confidence and sanity!
Look after yourself, get strong Ladies

Leigh 
🧡 You deserve to feel strong, steady, and supported — inside and out.