Exercise During Perimenopause and Menopause: What Helps

Published on: November 9, 2026 Training for women

Strength training is one of the most useful things you can do during perimenopause and menopause. Alongside regular walking or other weight-bearing activity, enough protein and decent sleep, it helps you keep muscle, look after your bones, and feel more in control of your body while a lot is changing.

This is general fitness information, not medical advice. Symptoms, treatment options and anything to do with HRT are conversations for your GP.

The short version

The NHS recommends regular weight-bearing exercise to build strength and help protect bones during menopause.
Two or three strength sessions a week, plus daily walking, is a strong foundation.
Prioritise protein at each meal and calcium-rich foods.
Expect energy to vary; build a plan with a lighter option for rough days.
Good sleep habits matter as much as the training itself.
See your GP about symptoms, especially anything new or worrying.

What's changing, and why training helps

The NHS menopause pages describe menopause and perimenopause as a natural stage where periods change and eventually stop because of lower hormone levels, usually between 45 and 55, though it can start earlier. Symptoms vary a lot, but the NHS lists things like disturbed sleep, low mood, problems with memory and concentration, weight gain around the stomach, muscle aches and joint pains, and loss of bone density.

Exercise can't switch those off, and I'd never claim it does. What it can do is work on the parts within your control:

Bones. The NHS specifically recommends weight-bearing and strength exercise because it can help protect against weakening bones.
Muscle. Keeping and building muscle helps you stay strong, keeps everyday tasks easy and supports a healthy body composition.
Mood and stress. Many of the women I coach say their sessions are the part of the week where their head clears.
Sleep. Regular activity, done earlier in the day, often helps people sleep better.

If you're over 40 and want more on the long-term side of this, I've also written about strength training for women over 40.

Want a plan that fits around how you're actually feeling this month? Book a free consultation at Energize and we'll talk it through, with no obligation.

What kind of exercise to prioritise

Strength training

This is the foundation. Use weights that feel challenging, work the whole body, and gradually make it harder. You don't need to train for hours; two or three sessions of 40–50 minutes is enough.

Weight-bearing activity

Walking, stair climbing, hiking, dancing and racket sports all count. Daily walking is underrated: it supports bones, helps with energy and costs nothing. Harrogate is good for this, with the Stray and Valley Gardens right on the doorstep.

Some higher effort work, if it suits you

Short bursts of harder effort on a bike or rower, or brisk uphill walking, are good for fitness. They're optional, not essential, and if they leave you wiped out or wreck your sleep, dial them back.

A sample week

Here's a realistic structure for someone with a busy life:

Monday: strength A. Goblet squat 3 x 8–10, dumbbell bench press 3 x 8–10, seated row 3 x 10–12, step-ups 2 x 8 per leg, side plank 2 x 20–30 seconds per side.
Tuesday: walk 30–45 minutes.
Wednesday: strength B. Romanian deadlift 3 x 8–10, lat pulldown 3 x 10–12, split squat 3 x 8 per leg, half-kneeling shoulder press 3 x 8–10, farmer's carry 3 x 30 metres.
Thursday: rest or gentle walk.
Friday: strength A again, trying to add a little weight or a rep somewhere.
Weekend: something active you enjoy. A longer walk, a swim, a bike ride, a game of tennis.

On a bad night's sleep or a rough symptom day, do a shorter version: two sets of the first three exercises, then go home. That still counts. Next time you alternate, so Monday the following week becomes strength B.

Food, sleep and recovery

Protein. Muscle needs protein to rebuild after training. For people who train and want to keep muscle, around 1.6–2.2 g per kg of bodyweight a day is a sensible range. In practice that means a palm-sized portion or more at each meal: eggs, Greek yoghurt, cottage cheese, fish, chicken, tofu, tempeh, lentils.

Calcium and vitamin D. The NHS suggests calcium-rich foods like milk, yoghurt and kale, and getting some sunlight for vitamin D. In the UK, many people consider a vitamin D supplement in the darker months; check with your GP if you're unsure.

Simple meal ideas:

Breakfast: two eggs on wholemeal toast with spinach, or Greek yoghurt with berries and a handful of nuts.
Lunch: a big salad with tinned salmon, chickpeas and new potatoes.
Dinner: chicken or tofu stir-fry with plenty of veg and rice.
Snack: a glass of milk, cottage cheese on crackers, or a protein yoghurt.

Sleep. The NHS recommends keeping to regular sleep routines. A few things help: keep the bedroom cool, avoid hard training close to bedtime, and go easy on alcohol, which tends to make night sweats and broken sleep worse for many people.

If you're trying to lose weight at the same time, keep the calorie deficit modest. Very low intakes make it harder to keep muscle and make training feel miserable. The calorie and protein calculator is a good starting point, and my post on losing weight over 40 covers the bigger picture.

How I coach this at The Edge

With clients going through perimenopause or menopause, I start by listening. What symptoms are you dealing with, how is sleep, what's your energy like across the week, and what has your GP said? I don't give medical advice, and I'll always point you back to your GP for treatment decisions.

Then I build a programme with flex built in: full sessions and shorter sessions, so a bad week doesn't turn into a lost month. Check-ins look at strength, energy and sleep, not just weight. And if joint aches are an issue, we can involve CB Physio, who are based in the same building at Energize.

Common mistakes

Doing lots of cardio and no strength training.
Cutting calories too hard in response to weight gain around the middle.
Treating a rough week as a reason to stop altogether.
Training late at night when sleep is already fragile.
Assuming it's "too late" to start lifting.

FAQ

Is it too late to start strength training in menopause?

No. People start lifting at all ages and still get stronger. Start with lighter weights, learn the movements properly and build up gradually. If you have osteoporosis, a heart condition or another medical issue, check with your GP or a physiotherapist first so the plan suits you.

Can exercise help with menopause weight gain?

It can help, mainly by keeping muscle and supporting a sensible calorie balance alongside good food choices. It isn't a quick fix, and hormones, sleep and stress all play a part. A steady approach of strength training, enough protein and a modest deficit tends to work better than crash diets.

Should I avoid high-intensity workouts?

Not necessarily. Some women enjoy them and feel great. Others find they leave them exhausted or worsen sleep. Treat them as optional extras on top of strength training and walking, and adjust based on how you feel over the following day or two.

Should I talk to my GP before starting?

If you have symptoms you're unsure about, existing health conditions, or haven't exercised for a long time, yes. The NHS suggests seeing a GP if you think you have menopause symptoms and want to discuss options. Your GP is also the right person for any questions about HRT or other treatments.

Next step

If you'd like help building strength through perimenopause or menopause, book a free consultation at Energize in Harrogate and we'll design a plan around your week and your energy. You can also see the coaching options, from monthly 1:1 sessions to small group training.