Cardio vs Strength: What Works Best in Perimenopause?

by Justina Triasovaite, Women’s Health & Hormone Specialist PT

If you’ve reached your 40s or early 50s and feel like your body no longer responds to workouts the way it used to , you’re not imagining it. During perimenopause, many women notice that what once worked suddenly doesn’t: weight loss feels harder, recovery takes longer, and energy levels fluctuate from one week to the next.

The truth is, your hormones are shifting , and that changes how your body reacts to exercise.

This is why the old “more cardio, fewer calories” approach can actually backfire, leaving you exhausted instead of energised.

The good news? You don’t have to choose between cardio or strength training. The key is understanding how each type of exercise affects your hormones, metabolism, and energy , and finding the right balance for this stage of life.

In this article, we’ll break down cardio vs strength: what works best in perimenopause, what each training style does, how your body changes in perimenopause, and how to create a routine that supports your hormones, bones, and long-term health , so you can feel strong, vibrant, and in control again.

How Perimenopause Changes the Game

Perimenopause isn’t just about hormones , it changes how your entire body responds to stress, sleep, and exercise. Understanding what’s happening behind the scenes helps you train smarter, not harder.

Here’s what’s going on:

• Oestrogen and progesterone begin to fluctuate. These hormones support muscle growth, recovery, and energy. As they decline, workouts may feel tougher, soreness lasts longer, or motivation dips.

• Muscle mass starts to decline. From your 30s onward, women naturally lose 3–8% of muscle each decade , unless they actively strength train. Less muscle means a slower metabolism and less joint stability.

• Bone density decreases. Lower oestrogen leads to weaker bones over time, increasing the risk of osteoporosis. Strength training becomes essential to protect them.

• Cortisol (your stress hormone) becomes more reactive. Long runs or endless HIIT sessions can now spike cortisol, leading to fatigue, cravings, and belly fat.

• Sleep and recovery need more care. Night sweats, stress, or poor sleep can make recovery slower. Gentle movement and rest days matter more than ever.

In short:

Perimenopause is the time to stop punishing your body with extreme exercise and start supporting it with smart, hormone-friendly training.

Cardio , Benefits & Pitfalls

Cardio has long been the go-to for women wanting to “stay fit” or “burn calories.” But in perimenopause, your body responds differently to stress , and that includes exercise stress. The right kind of cardio can lift your mood and support your hormones, while too much can do the opposite.

 

The Benefits of Cardio

• Supports heart health as oestrogen declines.

• Boosts mood and reduces anxiety through feel-good endorphins.

• Helps regulate blood sugar and stabilise energy.

• Improves circulation and brain function , vital for focus and vitality.

The Pitfalls

• Too much intensity = too much cortisol → fatigue and belly fat.

• Overtraining can slow recovery and cause poor sleep.

• Excess cardio can break down muscle if not balanced with resistance work.

The Sweet Spot

• Aim for 2–3 sessions per week, 20–30 minutes each.

• Focus on moderate intensity: brisk walks, cycling, swimming, dance.

• Save HIIT for once a week max, and only if energy allows.

• Cardio should energise you , not drain you.

Strength Training , The Game Changer

If there’s one thing that truly changes the way women move through perimenopause, it’s strength training. Yet many still hesitate , worried it might make them “too bulky” or that lifting weights isn’t for them. The truth? Building visible muscle is incredibly hard, especially for women in midlife. What you’ll actually gain is strength, shape, and confidence.

Why Strength Training Matters More Than Ever

• Protects metabolism and energy. After 35, women lose around 3–8% of muscle per decade unless they strength train. Less muscle = slower metabolism and lower energy.

• Supports bone density and joint health. Weight-bearing exercise strengthens bones and keeps joints mobile.

• Balances hormones and blood sugar. Resistance work improves insulin sensitivity, reducing crashes and cravings.

• Boosts mood and reduces stress. Strength training lowers cortisol and improves sleep quality.

• Shapes your body , without bulking. Women have 15–20x less testosterone than men, making it very hard to bulk up. What you’ll see instead are firmer, leaner, more sculpted muscles.

Finding the Right Routine

The magic is in the balance , not doing more, but doing better.

• 2–3 full-body sessions per week are enough.

• Focus on compound movements like squats, rows, lunges, and presses.

• Prioritise form and progression over heavy weights.

• Pair with rest and good nutrition to recover and rebuild.

The Takeaway

Strength training doesn’t make women bulky , it makes them capable.

It builds energy, balance, and confidence from the inside out.

Finding the Right Balance

You don’t have to choose between cardio or strength. Both are powerful , when you get the balance right.

 

Why Balance Matters

Your hormones, energy, and recovery fluctuate throughout perimenopause. Too much intensity can raise cortisol, while too little movement can slow metabolism and mood. The sweet spot lies between pushing your body and protecting it.

A Simple Weekly Framework

• 2–3 Strength sessions , full-body workouts using weights or bands.

• 2 Cardio sessions , brisk walking, dance, cycling, or swimming.

• 1 Recovery day , yoga, stretching, or nature walks.

• 1 Full rest day , prioritise sleep, hydration, and downtime.

Listen to Your Body

If you’re tired, choose gentle movement. If energy is high, lift heavier.

Your body will guide you , when you learn to listen, it rewards you with energy and balance.

Sample Training Routine

You don’t need hours in the gym to feel stronger. Consistency, good form, and smart movement make all the difference , especially in perimenopause.

Below are two simple routines you can do at home with minimal equipment.

Beginner Routine (2–3x per week)

Perfect if you’re new to strength training or want a gentle reintroduction.

You’ll need a resistance band and a mat.

Warm-up (5 minutes):

March in place, arm circles, hip rolls, and band pull-a-parts.

Main workout (2–3 rounds):

• Banded Squats × 12

• Wall or Knee Push-ups × 10

• Banded Glute Bridges × 15

• Standing Banded Rows × 12

• Banded Shoulder Press × 10

• Side Steps with Band × 10 each way

Optional Finisher:

10–15 minutes brisk walk or light cardio.

Cool-down:

Stretch hips, chest, and shoulders; slow breathing for 2–3 minutes.

Intermediate Routine (3x per week)

Ideal if you already exercise and want a stronger challenge.

Warm-up (5 minutes):

Step-backs, arm swings, light lunges.

Main workout (3 rounds):

• Dumbbell Deadlifts × 12

• Forward Lunges × 10 each leg

• Dumbbell Chest Press × 12

• Standing Shoulder Press × 10

• Bent-over Rows × 12

• Plank or Side Plank × 30–45 sec

• 20-minute incline walk or cycle

Cool-down:

Gentle stretches and deep breathing.

Takeaway Message

Perimenopause isn’t the time to punish your body with endless workouts , it’s the time to train with purpose.

When you combine strength training to protect your muscles and bones with gentle cardio to support your heart and mind, you create a routine that works with your hormones, not against them. The secret isn’t doing more , it’s doing what’s right for your body right now.

Exercise during perimenopause isn’t about chasing calories , it’s about building long-term vitality, strength, and confidence that carries you through menopause and beyond.

About the Author

Justina Triasovaite is a Women’s Health & Hormone Specialist Personal Trainer with over 12 years of experience in the fitness industry.

She helps women balance their hormones and find the right approach to training and nutrition through every life stage , from PCOS and PMS to perimenopause and post-menopause.

Learn more at www.justinatraining.com