Strong, Not Stacked: Why Strength Training in Perimenopause Is a Gift to Your Future Self

Twice a week, in addition to going to spin, I drag myself to my gym's weights and machines. It's not my natural habitat - I'm a pottering in the garden or curled up with a book kinda girl - but lately I've been taking care of my body more. I’ve still got my muffin top, thank you very much and I’m not at war with it. But these days, I’m showing up with a pair of dumbbells and a whole lot more intention. Because strength training in perimenopause isn’t about six packs and sculpted selfies. It’s about building a body that can carry me with more ease into my next chapter.

Perimenopause can feel like a bit of a body ambush. Hormones fluctuate, muscle mass begins to declin and sleep and energy often take a hit. And while a hot bath and a herbal tea absolutely have their place (don’t worry, I’m not giving those up), there’s something else quietly powerful we can do to support ourselves: lift something heavier than the kettle.

Lifting weights in my 50s

Here's what strength training is really giving me:

💪 Muscle that protects, not just flexes: From our 30s onwards, we start losing muscle and perimenopause accelerates that. Strength training helps us rebuild and maintain it. Not for show, but for everyday function, balance and joint support. It means fewer creaks and stumbles and more stamina for the things I love - whether that’s walking in nature or dancing in the kitchen.

🧠 Mental clarity and emotional steadiness: Exercise, especially resistance-based, helps regulate mood, reduce anxiety and boost confidence - all things that can feel shaky in this transitional season. For me, it’s as much a mental reset as it is a physical one. I don’t always want to do it, but I’m always glad I did.

🩸 Better bone health: This one’s big. As oestrogen levels drop, our bones can weaken. Strength training signals to the body, “Hey, we still need these bones strong!” It’s one of the best things we can do to prevent osteoporosis later down the line.

🩷 A more loving relationship with my body: I’m not shrinking myself — I’m supporting myself. And that’s a subtle but powerful shift. I’m not exercising to punish, but to nourish and future-proof. I want to be able to lift grandkids, garden without pain, travel with ease and feel at home in this skin for years to come. This last one is something that has taken me many years of self work to accomplish.

What it doesn’t mean:

You have to go to the gym. You need to lift ridiculously heavy weights (you're not in competition with anyone else). You’ll suddenly get bulky overnight (honestly, we don’t have the testosterone levels for that).

What it does mean is showing up consistently in a way that feels doable, respectful and kind to your body.

So if you’re perimenopausal, sneaking in to your 40s'50s, or just ready to feel a bit more at home in your own skin - strength training isn’t just a nice-to-have. It’s one of the most empowering things you can do.

No need to ditch the muffin top (or the chocolate). Just give yourself the strength to carry it (and everything else) a little more gracefully. 💖