Perimenopause & Fitness: Why Your Body Feels Different — And What Actually Helps

If you’ve hit your late 30s or 40s and suddenly feel like your body isn’t responding the way it used to… you’re not imagining it.

You might be:

• gaining weight more easily,

• struggling with energy,

• feeling puffier or inflamed,

• waking during the night,

• feeling more anxious,

• or finding your normal workouts just aren’t “working” anymore.

Welcome to perimenopause — a phase so many women go through with very little support or understanding.

The good news? Exercise can make a huge difference during this stage of life — but HOW you train matters.

What is Perimenopause?

Perimenopause is the transition phase leading into menopause, where hormones begin fluctuating (particularly estrogen and progesterone).

This can start in your late 30s or early 40s and last for several years.

During this time, women often notice:

• changes in body composition,

• increased abdominal fat,

• reduced recovery,

• disrupted sleep,

• mood changes,

• lower motivation,

• and changes in strength and energy.

It’s frustrating, especially when you feel like you’re doing all the same things you always have.

Why Exercise Matters More Than Ever

One of the best things women can do during perimenopause is continue strength training and regular movement.

Exercise during this phase helps:

• maintain muscle mass,

• support metabolism,

• improve bone density,

• regulate mood,

• reduce stress,

• improve insulin sensitivity,

• and support long-term health.

But this doesn’t mean smashing yourself with intense workouts every day.

In fact, many women in perimenopause actually do better with:

• strength-based training,

• moderate intensity exercise,

• walking,

• mobility work,

• and prioritising recovery.

Stop Punishing Your Body

A lot of women think they need to train harder and eat less when their body changes.

Usually, the opposite is true.

Undereating, overtraining, poor sleep, and chronic stress can make symptoms worse and leave women feeling exhausted, inflamed, and stuck.

Instead, focus on:

• enough protein,

• consistent movement,

• lifting weights,

• sleep,

• stress management,

• and workouts that leave you feeling energised, not destroyed.

You’re Not “Lazy” — Your Body is Changing

This stage of life can feel isolating, especially when women are used to their body behaving differently.

The biggest thing we want women to know is: you are not failing.

Your body is adapting, and your training needs may need to adapt too.

Fitness during perimenopause shouldn’t be about punishment. It should be about strength, energy, confidence, longevity, and feeling good in your body again.

Finding the Right Support

Having supportive coaches and a welcoming environment makes a huge difference.

At First Base, we work with women through all stages of life — including postpartum, perimenopause, and beyond — helping them train in a way that supports their body, not fights against it.

Because fitness should help you feel stronger, healthier, and more like yourself again 💛