While conversations around perimenopause are finally becoming more visible, much of the fitness advice surrounding it still feels narrowly focused on weight gain. While changing body composition is a reality for many women, experts say it’s far from the only concern. Fatigue, declining muscle mass, reduced bone density, disrupted sleep and mood fluctuations can all begin years before menopause actually arrives. Increasingly, strength training for perimenopause is emerging as one of the most effective tools to help women navigate these changes and support long-term health.
What is perimenopause?
Perimenopause refers to the transitional years leading up to menopause, when hormone levels begin to fluctuate and ovarian function gradually declines. According to Dr Tabassum Alam, BUMS, MD, Hamdard Laboratories India, Unani medicine (a traditional holistic healing system) recognises this phase as Sin-e-Yaas, the age where menstruation eventually ceases. “During the perimenopausal transition, the body’s temperament gradually shifts from a hot-moist state towards a cold-dry state,” she explains. This change is often accompanied by symptoms such as irregular periods, excessive sweating, palpitations, fatigue and general weakness.
What are the symptoms of perimenopause?
While weight gain often dominates public conversations, experts say women should pay equal attention to several less-discussed health concerns. Dr Sakshi S. Shetty, Acupuncture and wellness head at Nuvana, points out that mood-related symptoms are frequently overlooked. “Many women assume increased anxiety, irritability, anger and emotional sensitivity are simply part of ageing or daily stress,” she says. “Sleep disturbances, hot flashes and declining bone mass can also significantly impact quality of life.” These shifts are closely linked to hormonal changes that affect muscle, metabolism and bone health, making strength-focused movement especially valuable during this stage.
Benefits of strength training for perimenopause
“As we age, women naturally start to lose muscle and during perimenopause, those changes can happen a little faster,” says Zainab Bashey, co-founder of YKBI, Juhu. “Strength-focused training helps maintain muscle, support bone health and keep women feeling strong and confident as their bodies evolve.” Bashey compares the body to a building. “The stronger that foundation is, the better the body can adapt to change and stay resilient over time.” Preserving muscle mass via strength training is important for strength, mobility and everyday functioning.
Experts increasingly advocate for resistance-based training as a more sustainable approach to prevent perimenopause symptoms also because one of the biggest benefits is bone health. As oestrogen declines, bone density can decrease, making women vulnerable to fractures and injury. Strength training puts controlled stress on bones, stimulating them to maintain and rebuild density.
Strength training also plays an important role in metabolism and energy regulation. Dr Shetty says maintaining muscle mass helps support metabolic health at a time when many women experience shifts in energy levels and body composition. Regular movement can also positively influence the gut-brain axis, circadian rhythm and hormonal regulation. The benefits go beyond physical health. Exercise has been shown to improve mood, reduce anxiety and enhance sleep quality. Dr Alam notes that regular physical activity can help reduce the severity of menopausal symptoms, while improving overall quality of life.
How often should women strength train?
For women who are new to strength training, experts stress that consistency matters more than intensity. There is no need to jump into complicated workout programmes or spend hours in the gym. “Twice a week is a great place to start,” Bashey advises. “Even mat exercises with a resistance band at home can be incredibly effective.” One of the most common mistakes, she says, is believing that exercise only counts if it leaves you exhausted. Building sustainable habits is ultimately more beneficial than chasing high-intensity workouts that are difficult to maintain.
