Why Weightlifting Is Crucial for Women Entering Perimenopause

As we age, our bodies go through a variety of changes—some of them more obvious than others. One of the most significant transitions for women is perimenopause, the phase that leads up to menopause. But just because perimenopause is a natural part of life doesn’t mean it’s easy to navigate. In fact, the symptoms can be challenging, and many women find themselves struggling to manage everything from hot flashes and mood swings to sleep disturbances and changes in body composition.

The good news? You don’t have to accept these symptoms as “just part of getting older.” Being proactive in preparing for perimenopause—especially when it comes to your fitness—can make all the difference. And one of the best things you can do for your body during this time? Weightlifting.

What Is Perimenopause?

Perimenopause is the transitional phase that occurs before menopause. It can start anywhere between the ages of 40 and 50, although some women experience it earlier. During this time, your ovaries gradually produce less estrogen and progesterone, two key hormones that regulate your menstrual cycle and influence other aspects of your health.

This hormonal shift is the root cause of many perimenopausal symptoms, which can include:

• Hot flashes

• Night sweats

• Irregular periods

• Mood swings and irritability

• Sleep disturbances

• Weight gain, especially around the belly

• Joint pain or stiffness

• Decreased libido

• Thinning hair or changes in skin elasticity

While these symptoms are often considered “common,” it’s important to remember that just because something is common doesn’t mean it’s normal. Women shouldn’t have to suffer through these symptoms without support. Many of them can be alleviated or even prevented with the right approach—especially when it comes to strengthening your body with weightlifting.

Why It’s Important to Be Proactive

When it comes to perimenopause, being proactive is key. Many women find that if they don’t start making small adjustments in their health and fitness routine before perimenopause hits, they’re suddenly caught off guard by the intensity of symptoms. This is why it’s important to begin taking care of your body long before you notice symptoms.

Weightlifting, in particular, is one of the most effective tools you can use to prepare your body for perimenopause and beyond. Building muscle, boosting bone density, and improving overall strength can help mitigate the physical changes that come with hormonal shifts. But let’s dive into the specifics of why weightlifting is so beneficial during this phase of life.

The Role of Weightlifting in Perimenopause

As we age, our muscle mass naturally decreases, a condition known as sarcopenia. Women start losing muscle mass around the age of 30, but the rate accelerates during perimenopause due to the decline in estrogen levels. Estrogen plays a significant role in muscle preservation, and as those levels drop, we lose both muscle and bone density at an increased rate. This is why many women notice that their body composition changes around this time—especially with the increase in belly fat and the loss of lean muscle mass.

This is where weightlifting comes in. Here are the specific benefits of lifting weights as you approach and move through perimenopause:

1. Preserves and Builds Muscle
   Weightlifting helps you maintain (and even build) muscle mass, which is critical during perimenopause. The more muscle you have, the more calories you burn at rest, which can help combat weight gain—a common issue during this phase of life. Plus, muscle is more metabolically active than fat, meaning it helps keep your metabolism higher.

2. Boosts Bone Density
   Estrogen is essential for maintaining strong bones, but as estrogen declines during perimenopause, the risk of osteoporosis and fractures increases. Weightlifting, particularly exercises that involve weight-bearing movements like squats or deadlifts, stimulates bone growth and helps preserve bone density. This can dramatically reduce your risk of osteoporosis later in life.

3. Improves Hormonal Balance
   Weightlifting can have a positive impact on hormone levels. Strength training encourages the release of growth hormone and helps regulate insulin and cortisol, both of which play significant roles in managing weight and mood. It also stimulates the production of endorphins, which are your body’s natural mood boosters. For women experiencing mood swings, irritability, or anxiety during perimenopause, weightlifting can be a game-changer.

4. Enhances Mental Health
   Beyond the physical benefits, lifting weights can do wonders for your mental well-being. Exercise, in general, is known to boost mood and reduce anxiety, but strength training, in particular, can give you a sense of empowerment. As you lift heavier weights and see your progress, you’ll feel more confident and resilient—not just in your body, but in your ability to handle the challenges perimenopause might bring.

5. Helps with Sleep
   Many women in perimenopause struggle with sleep disturbances, whether it’s due to night sweats, hot flashes, or simply restlessness. Weightlifting can help regulate your circadian rhythm and improve sleep quality, which is crucial for overall health, mood, and energy levels.

6. Reduces Belly Fat
   Weightlifting is particularly effective in targeting stubborn belly fat, which tends to accumulate as estrogen levels decline. As you build muscle and boost your metabolism, you’ll be better able to maintain a healthy weight and reduce that visceral fat that is linked to numerous chronic diseases.

Hormonal Shifts and Weightlifting: The Connection

As your hormones shift during perimenopause, weightlifting can play a key role in helping to stabilize them. As I mentioned earlier, estrogen impacts many aspects of our health, including muscle preservation and fat distribution. The hormonal fluctuations that occur during perimenopause—especially the decline in estrogen—can lead to:

• Increased fat storage

• Muscle loss

• Reduced metabolism

• Insulin resistance

But weightlifting helps counteract these shifts. It supports your body’s natural ability to regulate blood sugar, maintain lean muscle, and promote healthy fat loss, all of which help you feel better and more energized during perimenopause. Plus, strength training boosts your metabolism in ways that can help mitigate weight gain, especially in the abdominal area, which is a common issue as estrogen levels drop.

Get Ready for Perimenopause with My Upcoming Course

If you're ready to take control of your health during perimenopause and feel empowered to navigate this phase of life with confidence, I have something exciting for you. Later this year, I’ll be releasing a self-paced course designed specifically to help women prepare for and thrive during perimenopause. In this course, I’ll walk you through everything you need to know—nutrition, exercise, lifestyle tips, and mindset shifts—so you can prevent the common symptoms of perimenopause before they even start.

The course will include detailed guidance on how to incorporate weightlifting into your fitness routine, along with strategies for managing your hormones, improving sleep, boosting energy, and maintaining a healthy body composition as you age. It’s designed to give you the tools you need to stay strong, healthy, and vibrant through perimenopause and beyond.

Perimenopause is a natural part of aging, but that doesn’t mean you have to simply “accept” the symptoms that come with it. Being proactive and making the right choices for your health—like incorporating weightlifting into your routine—can help you maintain strength, bone density, and hormonal balance during this transitional phase. By building muscle, improving your metabolism, and protecting your bones, you’ll be better equipped to face the challenges that come with perimenopause.

If you’re ready to learn more and start preparing for this exciting (albeit challenging) stage of life, stay tuned for my upcoming perimenopause course. Together, we’ll make sure you’re strong, resilient, and ready to take on whatever comes next.