Strength Training in Perimenopause: A Gentle Place to Start
You don't need a gym membership or perfect form. You don't need to lift heavy or train like an athlete. Strength training can be simple, at home, and gentle enough to fit around fluctuating energy. This is your permission to start small.
Why Strength Helps (The Simple Version)
Strength training supports your body through perimenopause in ways that walking alone can't.
It helps with everyday tasks. Carrying shopping, lifting things off shelves, getting up from the floor. These movements get harder during perimenopause if you don't maintain muscle.
It supports steadiness and balance. Many people notice they feel less stable during perimenopause. Light strength work helps.
It builds quiet confidence. When your body feels capable of doing normal things without strain, that matters. You're not training for performance. You're training for daily life.
Research suggests that maintaining muscle mass during perimenopause may support bone density and metabolic health. But honestly, the main reason to do it is because it makes life easier.
Beginner Principles That Actually Work
If you're new to strength training, ignore most of what you see online. You don't need complicated programs or gym equipment. Start here instead.
Start small enough that it feels easy
Two sessions a week is plenty. Ten minutes each is enough to start. You're building a habit first, results second. If it feels hard to fit in, make it shorter.
Consistency beats perfect form
Yes, form matters. But obsessing over perfect technique keeps many people from starting at all. Learn the basics, do your best, and adjust as you go. You'll get better with practice.
Something is always better than nothing
Missed a week? Just start again. Can only manage one session instead of two? That still counts. Your body doesn't keep a scorecard. Progress isn't linear, and that's fine.
Pain is a signal to stop
Mild muscle fatigue the next day is normal. Sharp pain during or after isn't. If something hurts, skip it or modify it. If pain persists, talk to a professional. You're not weak for adjusting, you're sensible.
Starter Routine Options (Choose What Fits)
Pick the option that matches your current situation. You can always change later.
Home, No Equipment
What you need: Just your body and a bit of floor space.
Basic moves: Squats (or sit-to-stands from a chair), wall push-ups, glute bridges, standing marches, standing side leg lifts.
How it works: Start with 5-8 reps of each move, repeat the circuit 1-2 times. Takes about 10 minutes. Do this twice a week.
Good for: Complete beginners, low energy days, anyone who wants minimal barrier to entry.
Light Dumbbells
What you need: A pair of 2-4kg dumbbells (or filled water bottles).
Basic moves: Goblet squats, overhead press, bent-over rows, bicep curls, deadlifts (with very light weight to start).
How it works: 8-10 reps per move, 1-2 circuits, twice a week. Start light enough that it feels manageable, not exhausting.
Good for: People ready for a bit more challenge, or who want to progress gradually.
Resistance Band
What you need: One light to medium resistance band.
Basic moves: Banded squats, banded rows, chest press, lateral raises, banded glute bridges.
How it works: 10-12 reps per move, 1-2 circuits, twice a week. Bands give adjustable resistance without needing multiple weights.
Good for: Compact equipment, travel-friendly, gentler on joints than dumbbells.
Important: These aren't rigid prescriptions. They're starting points. Modify anything that doesn't feel right. If you need professional guidance, especially if you have joint issues or injuries, ask a physiotherapist or qualified trainer.
How to Pair with Walking
Strength work and walking fit together well. You don't need to choose one or the other.
A simple weekly structure:
- 4-5 days: Walking (any duration that feels sustainable)
- 2 days: Light strength work (10-15 minutes)
- 1-2 days: Rest or very gentle movement
You can do strength and walking on the same day if energy allows. Walk in the morning, strength in the evening. Or walk first, then add 10 minutes of strength. Whatever fits.
On low energy days, prioritize walking. It's easier to maintain and still genuinely helpful. On better days, add the strength work. You're not looking for perfection, you're looking for a rhythm that lasts.
If you're dealing with severe fatigue, focus on walking first and add strength only when you're ready. There's no rush.
7-14 Day Strength-Start Plan
This plan assumes you're pairing light strength work with regular walking. Adjust based on your energy and current routine.
Week 1: Foundation
Day 1: 10-minute walk + 10-minute strength session (choose one routine from above)
Day 2: 15-20 minute walk (easy pace)
Day 3: Rest or gentle walk (optional)
Day 4: 10-minute walk + 10-minute strength session
Day 5: 15-20 minute walk
Day 6: 20-30 minute walk (or whatever feels good)
Day 7: Rest
Week 2: Building Rhythm
Day 8: 10-15 minute walk + 10-15 minute strength session
Day 9: 20 minute walk
Day 10: Rest or gentle movement
Day 11: 10-15 minute walk + 10-15 minute strength session
Day 12: 20-25 minute walk
Day 13: 25-30 minute walk (optional longer session)
Day 14: Rest
Key adjustments:
- If you wake up exhausted, drop the strength session and just walk.
- If you feel good, add a few extra reps or an extra circuit to your strength work.
- Rest days aren't optional. They're part of the plan.
The goal isn't to complete this perfectly. It's to find a pattern that feels sustainable over weeks and months, not just days.
How Motion Helps You Keep Showing Up
Motion is designed for real life, where energy fluctuates and motivation comes and goes. Here's how it supports strength and walking together:
Weekly rhythms, not daily streaks. Motion tracks your overall effort across the week. Missed Tuesday's strength session? You can still have a good week.
Walking and workouts both count. Your weekly activity goal includes everything. A walk and a strength session both contribute to your progress, not separate targets.
Adaptive goals adjust to you. If you're building up gradually, Motion adjusts your targets based on what you're actually doing, not some fixed expectation.
You're not chasing perfection. You're building a sustainable rhythm that fits around perimenopause, not in spite of it.
Try Motion Free
Weekly goals that adapt. No pressure, no guilt. Just support for staying consistent.
Common Questions
If you have anything else you want to ask, reach out to us.
Do I really need strength training during perimenopause?
Need is a strong word. Walking alone provides real health benefits. But adding light strength work twice a week can support muscle mass, bone density, and daily function in ways walking doesn't. It's not required, but it's worth considering when you're ready.
What if I've never done strength training before?
Then you're starting exactly where everyone else started. Begin with bodyweight moves at home, keep sessions short (10 minutes is plenty), and focus on consistency over intensity. You don't need prior experience. You just need to start gently and keep showing up.
How much weight should I lift as a beginner?
Start lighter than you think you need. If using dumbbells, 2-3kg is a sensible starting point for most people. It should feel manageable, not exhausting. You can always add more weight later. Starting too heavy often leads to stopping entirely.
Should I do strength training if I have joint pain?
Gentle strength work can sometimes help with joint stability, but this depends on the cause and location of pain. If you have persistent joint pain, talk to a physiotherapist before starting. They can recommend modifications or alternative movements that won't aggravate your joints.
How long before I see results from strength training?
Most people notice they feel steadier and more capable within 3-4 weeks. Visible muscle changes take longer, usually 8-12 weeks of consistent work. But functional improvements like easier stairs or less fatigue from daily tasks often show up first. That's the real result that matters.
Build a Sustainable Strength Routine with Motion
Motion helps you pair walking and strength work into one manageable weekly rhythm. Adaptive goals, rest days built in, and no shame for adjusting when life happens. See how Motion supports consistency.
