You used to bounce back easily after a workout — but now recovery takes longer, and results don’t come quite as fast. Your body feels different, and you can’t quite put your finger on why.
Welcome to your 40s — and for many women, to perimenopause — the powerful yet under-spoken transition that reshapes how your body builds strength, stores energy, and recovers.
Your Body Isn’t Slowing Down — It’s Shifting Gears
During perimenopause, estrogen and progesterone levels begin to fluctuate, and that hormonal rhythm you’ve had for decades starts to change. These hormonal shifts change how your body responds to exercise and stress.
Common menopause symptoms include irregular periods, hot flushes, and mood fluctuations. You may also notice changes in your libido, decreased energy levels, and a gradual decline in muscle mass. Many women experience sleep disturbances and find their metabolism slowing down.
Don’t worry, your body is “breaking down,” it’s just asking for a new approach — one that focuses on strength, stability, and support from the inside out.
Why Strength Training Matters More Than Ever
Strength training is one of the most powerful ways to support your body through perimenopause and beyond.
Here’s why:
- Builds lean muscle & boosts metabolism: Muscle is metabolically active tissue — it burns energy even at rest. Building and maintaining it helps balance weight, hormones, and energy levels.
- Protects bone density: As estrogen declines, bone density naturally decreases. Lifting weights and doing resistance-based Pilates are proven ways to reduce your risk of osteoporosis.
- Supports heart & brain health: Regular resistance exercise lowers blood pressure, improves circulation, and supports cognitive function and mood.
- Regulates stress & sleep: Strength training helps modulate cortisol and supports restorative sleep — both key during hormone transitions.
- Improves confidence & longevity: Feeling physically strong changes how you move through the world — mentally, emotionally, and socially.
This is your decade to invest in muscle and mobility — not just for how you look, but for how you’ll live.
Effective Exercise Strategies for Perimenopause
At The Wellness Boutique, we advocate for a multi-layered approach to movement during this stage of life — combining cardiovascular, strength, and mobility training in a way that feels good for your body.
- Reformer Pilates for strength + stability
Reformer Pilates offers the perfect balance of resistance and control. Using springs to provide variable load, it builds muscle safely, supports joint integrity, and strengthens the deep stabilising muscles around your core and pelvis. It’s particularly effective for women navigating perimenopause, where pelvic floor support, posture, and balance need extra care. - Resistance & weight-bearing training
Incorporating free weights, bands, or bodyweight exercises at least twice a week helps counteract natural muscle and bone loss. Our physios often integrate these elements into Pilates sessions, teaching clients to lift and load safely without aggravating symptoms. - Cardiovascular movement
Your heart health matters more than ever. Aim for around 150 minutes of moderate activity per week — brisk walking, swimming, dancing, or cycling all count. Many of our clients find that regular walking or gentle jogs, combined with reformer classes, deliver the best energy balance. - Short, high-quality bursts of effort
Shorter, high-intensity intervals — even within a reformer circuit — can lift your metabolism and support insulin sensitivity. Think of it as moving with intention rather than intensity. - Mindful mobility and recovery
Don’t underestimate the power of gentle movement. Stretching, breathwork, and mobility-focused Pilates sessions reduce stiffness, improve sleep, and calm your nervous system.
Most importantly: consistency beats perfection. Three 20-minute movement sessions each week will do more for your long-term health than sporadic bursts of intensity. Some days you’ll feel ready to load up; others, your body might call for a slower, restorative class. Both count.
Every woman’s journey through perimenopause looks different, so your exercise routine should evolve with your energy, cycle, and stage of life. That’s where expert guidance makes all the difference.
The Pelvic Floor Connection
As hormone levels shift, so does your pelvic floor. Estrogen supports tissue tone and elasticity, and when it drops, new sensations — urgency, heaviness, leakage — may appear.
Many women assume these changes mean they should avoid lifting weights or challenging movement. But the opposite is true. When guided correctly, strength training can actually support and restore your pelvic floor.
At The Wellness Boutique, our physiotherapists and Pilates instructors teach women how to connect breath, core, and pelvic floor before adding resistance. We focus on functional strength — movement that supports everyday life, from carrying groceries to playing with your kids — so you can lift with confidence, not fear.
Your Next Chapter Starts Here
Your 40s — and perimenopause — aren’t the time to push harder. They’re the time to move smarter.
Prioritise strength, stability, and consistency. Mix in rest, nourishment, and compassion. And if something feels off — whether it’s your energy, your cycle, or your pelvic floor — reach out for guidance.
We’ve worked with many women who once thrived on high-intensity workouts, but suddenly found themselves wiped out for days afterward. Others noticed new pelvic floor symptoms or lingering fatigue that made movement feel like a chore.
With a few simple shifts — toward strength-based Pilates, resistance training, mindful breathing, and active recovery — they find their rhythm & strength again.
Remember: your body isn’t breaking down, it’s adapting and asking for a new kind of support. And what you do now truly matters. The habits you build in your 40s lay the foundation for how you’ll move, feel, and thrive in your 50s, 60s, and beyond.
Ready to strengthen and support your body?
Join us for the Honouring Our Habits Challenge — it’s designed to help you build strength and consistency with the guidance of our team. This challenge is not about doing more, it’s about doing more of what matters — for your health, your hormones, and your future self.
If we’re out of challenge mode, Book a Women’s Health Assessment at The Wellness Boutique to create a movement plan that evolves with you or explore our Pilates memberships to become part of our wellness community.
