Exercise, Perimenopause & the Body: What Matters for Active Women
Perimenopause is a time of real physiological change — fluctuating oestrogen affects muscle recovery, connective tissue, sleep, energy levels and pain sensitivity. For active women, this often shows up as injuries that linger, unexplained stiffness, reduced power, or feeling “flat” despite training.
The good news? Exercise remains one of the most effective tools for managing perimenopausal change — when it’s done intelligently.
What the Evidence Tells Us
Recent reviews consistently show that regular physical activity improves quality of life, physical symptoms and mental wellbeing during perimenopause and menopause. Strength and aerobic exercise support:
Muscle mass and strength (which decline as oestrogen falls)
Bone density and joint health
Mood, sleep and fatigue management
While exercise isn’t a guaranteed fix for hot flushes, it does reduce many of the symptoms that affect training consistency — including aches, poor recovery, irritability and low energy.
How does regular sports massage fit in?
During perimenopause:
Connective tissue may become less resilient, increasing injury risk
Inflammation and delayed recovery are more common
Stress and poor sleep amplify pain perception
This is where smart training + hands-on therapy work best together.
Key Training Priorities for Perimenopause
✔ Strength training (2–3x/week)
Essential for maintaining muscle, tendon load tolerance and bone health.
✔ Low-to-moderate aerobic work
Supports cardiovascular health and nervous system regulation without excessive stress.
✔ Recovery-focused movement
Walking, mobility work and yoga support circulation, joint health and down-regulation.
✔ Rest and load management
More is not always better — especially when hormones are fluctuating.
The Takeaway
Perimenopause isn’t a reason to stop training — but it is a reason to train differently. Listening to the body, prioritising recovery, and supporting tissue health through sports massage can make a significant difference to how women move, perform and feel during this transition.
As therapists, understanding the hormonal context behind tight hips, sore calves, recurring niggles or sudden drops in resilience helps us treat the whole system — not just the symptom.
Ready for Personalised Support?
If you’re navigating perimenopause and want more than generic advice, our 12-week programme is designed to support you properly through this transition. You’ll receive tailored exercise and nutrition guidance, ongoing symptom tracking, and 1:1 support from a qualified health coach — so your training, recovery and wellbeing are adapted to your body, not guesswork.
This programme is ideal for women who want to feel stronger, recover better, and understand what their body needs at each stage of perimenopause — with expert support every step of the way.
👉 Find out more and join the 12-week programme here.