Understanding the Changes of Perimenopause
During perimenopause, levels of oestrogen and progesterone in your body fluctuate before eventually declining. This hormonal rollercoaster affects more than just your cycle. Many women find that perimenopause causes changes in their sleep quality, mood, metabolism and muscle mass.
What does this mean for your workouts? Cardio might leave you feeling more tired (especially high intensity), and your strength might fluctuate. You’re not getting weaker, you just need to make some changes.
Smart Training Adaptations in Perimenopause
The best approach to fitness in perimenopause is working smarter, not harder. High-intensity exercise increases cortisol levels (and your body is already dealing with hormonal stress), so try focusing on strength training, moderate cardio, and plenty of recovery activities.
Resistance training will help you build and retain muscle mass and bone density, both of which are impacted as your hormones change. Swimming is an excellent low-impact cardio that can be relaxing for your mind, too
Listen to Your Cycle
If you're still having periods, try tracking how you feel throughout your cycle (no matter how long or short it is these days). See if you have more energy for intense workouts at certain times and prefer gentler activities at others.
Our extensive group exercise timetable includes everything from high-energy classes to restorative yoga, so you can choose what feels right on any given day.
Recovery More Important Than Ever
Rest, recovery, and low-level activity are non-negotiables during peri-menopause. Even if you’ve coped with high-intensity or high-volume training for years, your body needs more rest now.
Sounds like a good reason to make full use of our spa facilities, hydro pools, sauna, and steam rooms. These are proven tools for stress management, wellness, and more restful sleep.
Strength Training is Your Friend
As women, we’re not blessed with optimal muscle-building hormones at the best of times. And during perimenopause, oestrogen levels begin to decline. Strength training will help you feel strong and confident, and play a big role in maintaining metabolism, bone health, and functional movement.
It doesn’t have to be free weights or weights machines, any resistance training counts. And don't worry if you're new to it. Our Wellness Team will build you a programme and show you around the gym (our Technogym equipment includes performance tracking so you can see how much progress you’re making).
Working With Your Body in Perimenopause
Your body is changing, and your fitness routine should too. Many women find that once they work with their changing body, they feel stronger and more empowered.
Whether you’re a lifelong exerciser or starting in your 40s, remember that adapting your approach isn’t a bad thing. It’s a sign that you’re willing to give your body what it needs. Maybe perimenopause will be your opportunity to find a new favourite class, sport, or gym routine.
Support at The Club Company
This October, our Let's Talk Menopause events include fitness sessions for women navigating hormonal changes. It's a great opportunity to try something new in a supportive environment with expert guidance.
Find out what’s on at your local club and join us this October