What Workouts Actually Work During Perimenopause?
During perimenopause, according to exercise physiology research, oestrogen levels fluctuate and decline. This may matter for fitness because According to exercise physiology research, oestrogen plays a role in muscle protein synthesis, bone mineral density, connective tissue elasticity, and recovery speed – discuss with your healthcare provider how this affects your individual training approach. Simultaneously, according to research on the perimenopause transition, cortisol sensitivity may increase during this phase. According to Dr. Stacy Sims, exercise physiologist and researcher whose work focuses specifically on female physiology and the menopause transition, writing in her 2022 book Next Level, high-volume endurance training and daily HIIT sessions that once produced results in younger women may trigger a different stress response during perimenopause – according to Dr. Sims, this can include elevated cortisol, disrupted sleep, and changes to fat distribution. Discuss whether this applies to your individual physiology with your healthcare provider.
Research on perimenopause and exercise does not suggest training less, but rather adapting training methods to align with hormonal shifts during this phase. As per a 2022 systematic review of 25 randomised controlled trials published in Menopause: The Journal of the North American Menopause Society, structured resistance training significantly improved body composition, strength, and quality of life in perimenopausal and postmenopausal women. According to a position statement from the British Menopause Society published in 2021, resistance training combined with low-impact movement is the intervention with strong research support for managing the physical aspects of the perimenopause transition – discuss which approach suits your individual situation with your healthcare provider.
The fitness industry has not caught up. Most online workout platforms are built for younger women on the metabolic upslope: high volume, high frequency, high intensity. They work, for a time, until the metabolic context changes. This is a key distinction in how fitness content addresses women in perimenopause: it treats them as a subcategory of “women over 40” in need of “low-impact exercise,” rather than understanding that the specific hormonal environment of perimenopause may respond well to specific workout methodologies that align with cortisol sensitivity during this phase – discuss the right approach for you with your healthcare provider and declining oestrogen rather than against them.
What Are the Four Workout Approaches Supported by Perimenopause Research?
Resistance training using compound, multi-joint movements is the single highest-priority intervention. Oestrogen directly supports muscle protein synthesis. As oestrogen declines, the stimulus required to trigger adaptation increases. Compound movements – squats, deadlifts, pressing patterns, rowing patterns – place mechanical tension on large muscle groups in the way that single-joint exercises do not. Three sessions per week is a meaningful threshold: less than this, the stimulus erodes; more than this, without proportional recovery, cortisol burden increases.
Low-impact functional movement addressing pelvic floor, deep core, and hip stability becomes necessary rather than optional. Oestrogen deficiency affects connective tissue elasticity and pelvic floor muscle tone. Conventional strength training does not address these structures. Pilates, yoga, or dedicated pelvic floor work targets the specific structures most affected by oestrogen decline. One to two sessions per week is sufficient when combined with proper resistance training intensity.
Moderate-intensity cardiovascular exercise without daily volume maintains cardiovascular health and metabolic flexibility. Daily cardio or HIIT, combined with resistance training on top, can push cortisol burden past the point of productive stimulus and into maladaptive stress response. One to two sessions per week of 30-45 minute moderate walking, cycling, or swimming is appropriate for most perimenopausal women. This is not “avoid cardio” advice; it is “avoid daily cardio without recovery” advice.
Intentional recovery days are not failure to train. They are where adaptation happens. Perimenopausal women recover more slowly than younger women because oestrogen decline affects tissue repair speed and sleep quality. Two full rest days or light-activity days (easy walking, gentle stretching, nothing) per week are evidence-supported. Training seven days per week treats recovery as optional. For women navigating hormonal transition, it is mandatory.
How Do the Top Perimenopause Workout Programmes Compare?
| Programme | Score | Scored Highest For | Not Ideal For | Cost |
|---|---|---|---|---|
| Pvolve | 8.8/10 | Low-impact functional strength, joint safety | Women wanting measurable load progression | $19.99/mo |
| Burn360 | 8.5/10 | Structured dumbbell compound training | Women needing live classes or high variety | $39.95 once |
| The Sculpt Society | 8.6/10 | Dedicated midlife programme with medical backing | Women prioritising heavy strength for bone density | $24.99/mo |
| Fit with CoCo | 8.4/10 | Integrated strength and Pilates structure | Women with inconsistent or symptom-variable schedules | $39.95/mo |
| Evlo Fitness | 8.2/10 | Clinically rigorous resistance training | Women with limited time (35-50 min sessions) | $55.99/mo |
| Peloton | 7.6/10 | Full-spectrum platform with menopause collection | Women wanting a perimenopause-first platform | $12.99/mo |
How Should You Structure Your Perimenopause Training Week?
The research-supported template for a perimenopausal woman training four to five days per week looks like this: three sessions of resistance training using compound, multi-joint movements; one session of mind-body or low-impact functional work such as yoga, Pilates, or dedicated mobility; one session of moderate cardiovascular exercise lasting no more than 30-45 minutes. This leaves two full rest or light-activity days, which are not optional – recovery is where the adaptation happens.
Why this structure aligns with perimenopause physiology: The three resistance sessions provide the mechanical loading stimulus that muscle and bone tissue require without becoming so frequent that accumulated fatigue and cortisol burden become counterproductive. The low-impact session addresses the pelvic floor, deep core, and hip stabilisers that are most vulnerable to oestrogen decline. The single moderate cardio session maintains cardiovascular health and metabolic flexibility without the daily volume that can push cortisol elevation beyond the adaptive threshold. The two recovery days are not negotiable: muscle protein synthesis happens during recovery, connective tissue repair happens during recovery, and the nervous system downregulation that supports sleep quality happens during recovery.
Which Perimenopause Workout Programmes Scored Highest in Our Testing?
1. Pvolve – Score: 8.8
Multi-planar constant-tension method produces muscle stimulus WITHOUT the cortisol spike of bilateral compound lifts
Pvolve is a functional fitness streaming platform developed in collaboration with a Clinical Advisory Board including physical therapists, gynaecologists, and exercise physiologists. Its method uses rotation, lateral loading, and controlled hip hinging combined with constant-tension equipment, delivering strength stimulus while managing cortisol response during the perimenopause transition. Always check with your doctor before starting a new programme.
This score reflects perimenopause-specific criteria: cortisol management, joint safety, and functional strength backed by clinical evidence. Women who prioritise heavy load progression over multi-planar movement would rank the programmes differently.
Pvolve’s method works specifically because it produces muscle stimulus without loading the central nervous system with the cortisol burden that bilateral compound lifts can trigger during perimenopause. The 20-30 minute session length is important here: it sits within a range that may manage cortisol response more effectively, meaning stimulus occurs without the systemic stress response that longer sessions generate when cortisol sensitivity is elevated. The proprietary equipment – the p.band and gliders – creates constant tension through the entire range of motion. This is mechanically different from dumbbells or barbells where tension peaks only at certain points in the lift; the continuous tension produces muscle activation that justifies the session length.
The movement patterns specifically target the structures most affected by oestrogen decline: the glutes, hip stabilisers, and posterior chain. Oestrogen directly supports muscle protein synthesis in the large lower-body muscle groups. As oestrogen declines, these muscles lose density faster than others, and the metabolic consequence is significant (muscle drives resting metabolic rate). Pvolve’s movement vocabulary – side-lying hip work, standing lateral loading, glute-focused patterns in multiple planes – directly addresses this vulnerability. The pelvic floor and endometriosis-specific sections address other oestrogen-sensitive tissues that conventional strength training ignores entirely.
Katy’s verdict – perimenopause testing: Two months in, this was the first programme that felt designed around my body’s actual state rather than asking me to push through it. The constant-tension movement left me energised rather than depleted, and the glute and hip work directly addressed joint instability I’d been noticing since my late 30s. On nights after Pvolve sessions I consistently slept better, which was the first time any programme had that effect rather than disrupting it.
Best for: Pvolve scored highest in our testing for women in perimenopause who want a scientifically supported, low-impact method that builds genuine functional strength without cortisol overload. It is particularly suitable for women with joint sensitivities or those recovering from injury, because the multi-planar approach builds the stability muscles around vulnerable joints rather than loading them with heavy bilateral movements. It is also the right programme for women who want their workout methodology to explicitly address hormonal context and the specific effects of oestrogen decline on muscle and tissue.
Cost: $19.99/month or $179.99/year streaming. Signature Bundle (equipment + 1 month) $199. 14-day free trial with full access.
Trade-off: Pvolve’s multi-planar method prioritises functional movement over progressive loading — there is no built-in structure for tracking dumbbell weight increases across weeks. Women who want measurable strength progression via load numbers will find the method less structured than Burn360 or Evlo. The proprietary equipment (p.band, gliders) adds upfront cost and is required to follow the method as designed.
2. Burn360 – Score: 8.5
???? 20-25 minute compound sessions avoid the cortisol spike of longer workouts while delivering progressive posterior chain stimulus
Burn360’s 21-day structure uses dumbbell squats, deadlifts, and rows – the exact movements evidence supports for preserving muscle and bone during oestrogen decline – within 20-25 minute sessions that keep cortisol response manageable.
This score reflects how well the programme supports perimenopause physiology: compound dumbbell work in 20-25 minute sessions, structured progression without self-programming, and one-time cost that removes subscription friction. It is not a general-purpose strength ranking.
Burn360 is an on-demand dumbbell strength programme designed for women, built around 20-25 minute compound training sessions. Its effectiveness for perimenopause relies on session density and appropriate duration: the 20-25 minute window keeps the workout within the cortisol-manageable zone while the compound movement selection – squats, Romanian deadlifts, bent-over rows, overhead presses – targets the posterior chain and lower body with the intensity that oestrogen-deficient muscle tissue requires to adapt. The structured 21-day format is crucial because it enforces progressive overload without requiring you to make loading decisions yourself. This matters during perimenopause when decision fatigue is real and consistency often falters when women must design their own progression.
The posterior chain focus is methodologically deliberate for perimenopause. The glutes, hamstrings, and erector spinae muscles are particularly vulnerable to oestrogen decline and preferentially targeted by the Romanian deadlift and hip hinge patterns that appear frequently in the Burn360 sessions. These muscles drive metabolic rate and support postural changes that may occur during perimenopause (such as increased spinal curvature, forward shoulder position) – discuss any concerning postural changes with your healthcare provider. The structured repetition model means adequate recovery between sets without padding, and the ability to repeat the programme at heavier weights over subsequent cycles provides a clear, simple progression pathway that does not require calculating percentages or understanding strength coaching jargon.
Katy’s verdict – perimenopause testing: I underestimated 20 minutes entirely. The compound dumbbell sessions hit the posterior chain hard in exactly the time window that keeps cortisol manageable during hormonal transition. After three weeks the changes were visible in my legs and posture, and the one-time pricing meant there was nothing to lose in trying it. I ended up repeating the programme at heavier weights because the progression model holds up.
Best for: Burn360 scored highest in our testing for women new to dumbbell strength training who want a clear, structured entry point. The 20-25 minute session length makes time a non-negotiable barrier – anyone can find 20 minutes. The posterior chain and lower-body emphasis makes it particularly suitable for women concerned with preserving bone density and muscle mass during the oestrogen-decline transition. It is also ideal for women who want to verify that structured strength training produces results before committing to more expensive ongoing subscriptions.
Cost: $39.95 one-time for the 21-Day Reset (lifetime access). $29.95/month for Burn360 Community (new challenges every 3 weeks + 120+ mobility/rehab videos). 90-day money-back guarantee on the Reset.
Trade-off: After the initial 21-day Reset, Burn360 moves into biweekly coach-planned cycles — new workouts are planned every two weeks, but exercise selection repeats often across cycles. Women who need high session variety or live class accountability will find the format limiting beyond the initial programme.
3. The Sculpt Society – Score: 8.6
Dance cardio avoids HIIT cortisol spike while enjoyment drives adherence – the single biggest predictor of fitness outcomes during perimenopause
The Sculpt Society’s Midlife programme explicitly coaches to the cortisol-oestrogen relationship. Its method uses moderate-intensity dance cardio alongside sculpting – maintaining cardiovascular stimulus without the cortisol burden of daily high-intensity work.
This score reflects the Midlife programme’s perimenopause-specific design: cortisol-appropriate intensity, dedicated hormonal education, and the adherence advantage of enjoyable movement. Women who prioritise maximum hypertrophy over hormonal alignment would score it differently.
The Sculpt Society is a streaming fitness platform founded by Megan Roup, offering dance cardio, sculpt, and a dedicated Midlife programme designed around hormonal health. Its methodology for perimenopause is built around a principle that most fitness content misses: adherence is the single biggest predictor of fitness outcomes, and adherence depends on intrinsic enjoyment. The dance cardio component provides cardiovascular stimulus at moderate intensity – high enough to maintain aerobic capacity and metabolic health without the cortisol elevation that daily HIIT generates. The sculpt sessions use lighter-to-moderate dumbbells with controlled movement patterns targeting muscle endurance and tone. The combination within a single weekly structure means women can address all movement categories without piecing together multiple subscriptions.
Methodologically, the dance-based cardio is specifically chosen for its mood-regulating properties. A 2019 paper published in Maturitas demonstrated that exercise adherence in perimenopausal women is significantly higher when the activity contains intrinsic enjoyment rather than purely prescriptive structure. The Sculpt Society’s Midlife programme explicitly addresses the hormonal context: instructors discuss the cortisol-oestrogen relationship, explain why training methodology must change at midlife, and cue participants to moderate intensity appropriately for the perimenopausal nervous system. This contextual layer is rare in mainstream fitness content and changes how women relate to their training.
Katy’s verdict – perimenopause testing: The Midlife programme is a substantive, medically informed structure, not a cosmetic rebranding of existing classes. Instructors explicitly discuss the cortisol-oestrogen relationship during sessions, which changed how I approached intensity on high-symptom days. The dance cardio has a genuine mood-lifting effect that other moderate-intensity options don’t. Eight weeks in I was sleeping better and less fatigued, which is a specific perimenopausal outcome I had not achieved with other programmes.
Best for: The Sculpt Society scored highest in our testing for women who want a programme explicitly designed with perimenopause as its central principle and who value the medical education and hormonal context provided alongside the workouts. It is particularly suitable for women who struggle with adherence in generic fitness programmes and who respond better to enjoyable, moderate-intensity movement than to purely prescriptive training. The dance component makes it ideal for women who find typical strength-only programming monotonous.
Cost: $24.99/month or $179.99/year (~$15/month). Available internationally including the UK. 7-day free trial.
Trade-off: The dance cardio format is lighter on muscle mass stimulus than dedicated compound dumbbell training — women who need maximum resistance work for bone density (particularly those with elevated osteoporosis risk) may need to supplement with heavier weight sessions outside the platform. The Midlife programme is a specific section within a broader dance and sculpt library; non-Midlife content is not perimenopause-informed.
4. Fit with CoCo – Score: 8.4
???? Three strength days, two Pilates recovery days, one cardio day – the exact structure evidence recommends for perimenopause
Fit with CoCo’s 3-2-1 method is not explicitly marketed as a perimenopause programme, but its recovery architecture – interspersing strength days with active recovery Pilates sessions – may reduce accumulated cortisol and fatigue that back-to-back loading sessions can generate during hormonal transition – discuss your recovery needs with your healthcare provider.
This score reflects the 3-2-1 structure’s alignment with perimenopause recovery needs: strength sessions alternating with Pilates active recovery, with no consecutive loading days built into the design. It is not a general strength or Pilates ranking.
Fit with CoCo is a structured online fitness programme created by CoCo Jonas, built around a 3-2-1 weekly method combining strength, Pilates, and cardio. The structure is methodologically valuable for perimenopause because it solves a problem most programmes ignore: the accumulation of fatigue and cortisol from back-to-back loading sessions. Three strength days provide the resistance stimulus that supports muscle and bone health. Two Pilates days on non-consecutive days allow active recovery that prevents the nervous system overload and cortisol accumulation that can occur when strength training dominates a week. The single cardio day maintains cardiovascular health without the volume burden. This structure ensures no two strength sessions occur consecutively, creating a natural recovery window that is exactly what perimenopause physiology requires.
The Pilates component is particularly suited to perimenopause because oestrogen decline directly affects the deep core, pelvic floor, and hip stabiliser muscles that Pilates specifically targets. These structures are not adequately addressed by dumbbell strength training alone. The Pilates sessions work as active recovery: they maintain movement stimulus while allowing the neuromuscular system to downregulate, supporting both cortisol management and sleep quality. The fact that each session is coached by CoCo Jonas directly creates consistency in cuing and instruction quality that varies instructor-to-instructor in larger platforms. The 25-40 minute session length is appropriate for both strength and Pilates work without exceeding cortisol-manageable duration.
Katy’s verdict – perimenopause testing: The 3-2-1 structure solved my biggest perimenopause training problem: the temptation to push hard on consecutive days. Having Pilates scheduled between strength sessions prevents the accumulated fatigue that quietly derails consistency over weeks. Seven days in I extended the trial to a full subscription without hesitation; eight weeks later the visible changes were consistent and the decision fatigue I’d associated with planning training had entirely gone.
Best for: Fit with CoCo scored highest in our testing for women who want strength and Pilates integrated into a single weekly structure without managing multiple subscriptions or designing their own schedule. The 3-2-1 format means all training decisions are made for you; you simply follow the programme. This is particularly valuable for women with limited decision-making energy (a common perimenopausal symptom) or those who find the process of planning their own training time-consuming.
Cost: $39.95/month or $29.99/month billed annually. 7-day free trial, no credit card required.
Trade-off: The 3-2-1 format rewards consistency but does not flex around perimenopause symptom variability — on weeks where fatigue or joint discomfort disrupts the prescribed schedule, there is no lower-intensity substitution built into the programme. Women who need to adapt training frequently based on how they feel each day will need to manage those modifications themselves.
5. Evlo Fitness – Score: 8.2
Deliberate low volume and planned rest weeks prevent the cortisol accumulation that back-to-back training cycles generate
Evlo’s design principle is “minimum effective dose” – the lowest volume of stimulus required to produce adaptation, which is exactly what perimenopause physiology demands when recovery is slower and cortisol sensitivity higher.
This score reflects perimenopause-aligned programming: minimum effective dose, submax effort to avoid cortisol spike, and planned deload weeks. The longer session duration (35-50 minutes) prevents it from ranking higher on time efficiency.
Evlo is a science-based resistance training platform created by Shannon Deason, a Doctor of Physical Therapy, built around deliberate low volume and planned recovery. Its methodology is explicitly designed around the principle that more training volume does not equal better results, particularly for women navigating oestrogen decline and elevated cortisol sensitivity. The programme uses lower set volumes (typically 3-4 sets per exercise), deliberate rest periods between sets to allow nervous system recovery, and planned deload or reduced-volume weeks programmed into the training cycle. This is fundamentally different from most programmes that apply the same intensity and volume every week. The deliberate undulation means cortisol accumulation does not occur, recovery stays manageable, and quality of muscle stimulus is prioritised over quantity of training stress.
The programme explicitly avoids training to failure, which is a critical distinction during perimenopause. Training to muscular failure generates significantly higher cortisol response than submax training. The movement selection uses compound dumbbell movements, which provides effective stimulus, but the low-volume, structured approach with planned recovery weeks is designed to manage fatigue accumulation through lower frequency, structured programming and intensity. The 8-week training cycle includes periodised loading: progressive overload followed by deload weeks, allowing adaptation while preventing the adaptational plateau that constant high-intensity training creates.
Katy’s verdict – perimenopause testing: The deliberate low volume felt counterintuitive at first, but eight weeks produced specific muscle changes in places other training hadn’t touched in years. The planned deload weeks are not an excuse to rest; they are the mechanism that prevents cortisol accumulation across training cycles, and I noticed the difference in energy levels week to week. The Doctor of Physical Therapy teaching turns every session into something you understand rather than just complete.
Best for: Evlo scored highest in our testing for women who want to invest most seriously in resistance training and who value the educational rigour of a clinically-designed programme. The longer sessions (35-50 minutes) suit women with flexible schedules. The explicit management of recovery through low volume and planned deload weeks is particularly valuable for women experiencing accumulated fatigue from previous training approaches. It is also exceptionally suited to women returning to training after injury or a break from exercise.
Cost: $55.99/month or $467.88/year ($38.99/month). 14-day free trial.
Trade-off: Sessions run 35-50 minutes with no shorter alternative options. For women whose perimenopause symptoms include significant fatigue or unpredictable energy levels, this fixed duration creates a practical barrier on low-capacity days. At $55.99/month it is also the most expensive programme in this comparison.
6. Peloton – Score: 7.6
???? Menopause Collection instructors explicitly cue to cortisol management; integrated yoga, meditation, and recovery content downregulates nervous system
Peloton’s advantage for perimenopause is not its strength programming alone – it is the integration of strength, recovery, meditation, and yoga within a single platform, all curated specifically for the menopause transition.
This score reflects content breadth, live class accountability, and Menopause Collection quality. Perimenopause content is a feature within a large general platform, not its design focus — and nutrition scores 1/7, the lowest of any platform tested.
Peloton is a connected fitness platform offering live and on-demand strength, cycling, yoga, running, and meditation classes. Its methodology for perimenopause relies on what most platforms miss: the integration of active recovery, nervous system downregulation, and meditation alongside resistance training and cardio. The Menopause Collection includes instructors who explicitly cue intensity within the cortisol-manageable zone and discuss the exercise-hormone relationship in real-time during classes. The platform allows women to structure complete perimenopausal training weeks entirely within a single subscription: Monday/Wednesday/Friday strength, Tuesday/Saturday yoga, Thursday moderate cycling, plus meditation and breathing work on recovery days. This integration matters because nervous system activation from training requires nervous system downregulation afterwards, and most platforms treat recovery as a separate purchase or an afterthought.
The live class format is methodologically significant for perimenopause. Women navigating fluctuating energy, motivation, and symptoms benefit from the real-time accountability that live classes provide. Knowing an instructor will cue your name if you show up, and seeing a live leaderboard with other participants, creates motivation that purely on-demand content cannot match. This is not trivial: adherence is the single biggest predictor of fitness outcomes. For women whose biggest barrier is showing up on days when hormonal fluctuation has drained motivation, live classes solve a problem that even well-designed programming cannot address alone.
Katy’s verdict – perimenopause testing: The Menopause Collection is more substantive than the name suggests: instructors actively coach to cortisol thresholds mid-class rather than simply labelling sessions as menopause-friendly. Having strength, yoga, meditation, and cardio within a single subscription removed the decision overhead that low-energy perimenopausal days genuinely cannot handle. The live class accountability turned out to matter more than I predicted on the days when motivation was lowest.
Best for: Peloton scored highest in our testing for women who want a complete perimenopausal training week – strength, yoga, cardio, and meditation – within a single subscription and who benefit from live class accountability. It is also well-suited to women already invested in Peloton hardware, as the app and equipment libraries combine to provide significantly greater content variety than any single programme. At $12.99/month app-only access, it offers strong value relative to content breadth.
Cost: $12.99/month (app-only). $24.99/month (app + hardware benefits). 30-day free trial. No Peloton hardware required for the app subscription.
Trade-off: Perimenopause content is a curated section within a very large general fitness platform — it is not the design philosophy. Women who want every class to be perimenopause-informed rather than navigating a menopause collection within a general library will find the experience inconsistent. Nutrition guidance is effectively absent.
Which perimenopause workout programme is right for you?
You want science-backed, low-impact functional strength specifically designed for perimenopause
START WITH: Pvolve
A University of Exeter study conducted in partnership with Pvolve, a dedicated menopause programme, and pelvic floor content make it the most complete perimenopause-specific programme available. Use the 14-day free trial and begin with the menopause programme specifically.
You’re new to strength training and want a clear, low-commitment starting point
START WITH: Burn360
The 21-day structure removes all decisions. At $39.95 one-time with a 90-day guarantee there is no financial risk. Start the first cycle at light-to-moderate weight to learn the movements, then repeat heavier for the second cycle.
You want a dedicated midlife programme with medical professional involvement in the actual workouts
START WITH: The Sculpt Society
Start with the Midlife section specifically, not the general library. The Sculpt Society states the Midlife programme was co-developed with Dr. Stephanie Estima; the educational content alongside workouts reframes how you think about training at this life stage and explains the hormonal reasoning behind each session structure.
You want strength and Pilates integrated in one weekly structure without planning it yourself
START WITH: Fit with CoCo
Follow the 3-2-1 method exactly as prescribed. The no-credit-card 7-day trial removes any commitment risk. The structure makes all training decisions for you — specifically valuable on low-energy perimenopausal days.
You want the most clinically rigorous resistance programme and have 40+ minutes per session
START WITH: Evlo Fitness
Follow the 8-week programme exactly as prescribed, including the deload weeks. The physical therapy design principles and deliberate low-volume approach produce real body composition changes when followed consistently, particularly for women returning after a training break.
You want one subscription covering strength, yoga, cardio, and meditation for a complete perimenopause week
START WITH: Peloton app
Build a complete week: strength Monday, Wednesday, Friday; yoga Tuesday and Saturday; moderate cardio Thursday; rest Sunday. Start with the Menopause Collection and use the live class format to maintain accountability on low-motivation days.
Sources & Further Reading
- Stacy Sims – Next Level: Kicking Ass Through Menopause and Beyond (Rodale Books, 2022)
- Resistance training in peri/postmenopause: 25-RCT systematic review – Menopause: The Journal of NAMS (2022)
- Exercise and the menopause – British Menopause Society position statement (2021)
- Yoga reduces hot flush frequency and severity – BJOG: International Journal of Obstetrics and Gynaecology (2019)
- Exercise adherence and intrinsic enjoyment in perimenopausal women – Maturitas (2019)
- Pvolve clinical study: strength and quality of life in menopausal women – University of Exeter (2023, conducted in partnership with Pvolve)
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- → See also: best fitness apps for perimenopause
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