How to restart strength training in perimenopause after summer

Summer holidays have a rhythm of their own. Usually, no matter where I am, I manage to keep up with my strength training routine. But this year was different. We travelled, life felt full, and even though I was walking and moving every day, the regular resistance training that usually anchors me slipped away.

Instead of my usual five sessions a week, I sometimes managed one, occasionally two. And for the first time, I really felt the difference. Not just in strength, but in balance, mobility, and overall energy. With age, and especially in perimenopause, the effects of stepping away from training show up so much faster.

Coming home, I could feel it in my body: muscles a little softer, balance not as sharp, joints asking for attention. It was a reminder of how important consistency is — and also of how essential it is to return gently, with patience, and without blame.

Why Learning How to Restart Strength Training in Perimenopause Matters

From around the age of 35, we all begin to lose muscle mass — a process called sarcopenia. On average, adults lose about 3–8% of muscle mass per decade after 30. In perimenopause, this process accelerates, with some studies showing women can lose up to 10% of muscle mass in just a few years if nothing is done to counter it.

Falling estrogen levels play a big role:

• Estrogen helps regulate muscle protein synthesis, so with less of it, we don’t build muscle as effectively.

• Estrogen supports tendon and joint health, which is why aches and stiffness can appear more often.

• Recovery after workouts can feel slower, meaning we need to balance intensity with enough rest.

This isn’t just about aesthetics or keeping up with fitness goals. Muscle is protective. It supports our:

• Bones → stronger muscles = stronger bones (critical for osteoporosis prevention).

• Joints → reducing pain and injury risk.

• Metabolism → helping regulate blood sugar and body composition.

• Balance & coordination → preventing falls and improving confidence in movement.

• Hormonal health → exercise directly supports mood, sleep, and energy regulation.

When we step away from training, especially for several weeks, these benefits fade quickly. Muscle is “expensive tissue” for the body to maintain, so it starts breaking it down when it’s not being used.

Why mobility and balance go first

When I returned home, what surprised me wasn’t just the loss of muscle tone — it was how my balance and mobility felt different.

Mobility is like a conversation between the joints and the nervous system. Without regular practice, the body becomes more cautious, more restricted. Balance, too, is a skill that must be trained; without challenging it regularly, the stabilising muscles around the hips, ankles, and core can weaken quickly.

This is why a return to training can feel humbling: it’s not only about lifting weights again, it’s about reconnecting with the subtler layers of movement — stability, fluidity, coordination.

How to return without guilt

The temptation after a break is to jump straight back to where we left off. But the body needs time to readjust, especially in perimenopause. Pushing too hard, too fast only increases the risk of injury and exhaustion.

Here are the principles I follow when thinking about how to restart strength training in perimenopause:

• Start lighter than before. Choose smaller weights or begin with bodyweight exercises. This allows the nervous system to adapt again.

• Focus on mobility and balance. These foundations make strength more effective and sustainable.

• Listen inwardly. Somatic strength training is about tuning in, not pushing through. Ask your body what it needs, not just what you planned.

• Progress slowly. Once the foundation feels steady, begin layering resistance and intensity again. A small progression every week adds up.

• Release guilt. A pause in training isn’t failure. It’s part of the rhythm. What matters is returning with awareness.

My own return: SoulSculpt Cycle 3

This week I’ve started preparing our SoulSculpt Cycle 3 classes, and I’ve built them around this exact experience. (Not sure what Soul Sculpt is, you can try a free class here ✨)

Our first class will be all about bodyweight, mobility, and resistance without external weights. It’s a way to reconnect, reset, and build back the foundation before adding load.

For those who already feel strong and want more, there will be options to add heavier ankle weights or extra resistance. But the heart of the practice will be about coming home to the body, honouring where we are after summer, and rebuilding with awareness.

Why consistency matters (but perfection doesn’t)

One of the greatest lessons of perimenopause is learning to adapt. Our bodies are not the same every week, every cycle, or every season. Instead of perfection, we need consistency and flexibility.

• Three sessions a week done gently are far more powerful than one intense week followed by burnout.

• Bodyweight training still stimulates the muscles and nervous system — it counts.

• Mobility and balance work often make returning to heavier lifting smoother and safer.

The key is to keep showing up, even in smaller ways. The body remembers. Strength returns faster than we think.

This is why knowing how to restart strength training in perimenopause isn’t just about getting back on track — it’s about protecting long-term health and building resilience for the years ahead.

The bigger picture

Taking a break reminded me again why I value this work so deeply. In perimenopause, changes are faster, more visible, more tangible. But they also make the benefits of training more immediate. Within weeks of returning, strength, mobility, and energy begin to rebuild.

This is why I created SoulSculpt: a way of training that combines strength, mobility, and somatic awareness, designed for women navigating this stage of life. Because it isn’t just about muscle, it’s about resilience — body and mind.

Final thoughts

If your summer didn’t look like your regular training plan, you’re not alone. The body remembers. With patience and awareness, strength returns.

How to restart strength training in perimenopause is less about performance and more about self-respect. Begin gently, stay consistent, and honour your body in every phase.

Perimenopause asks us to adapt, but it also gives us the wisdom to listen. Begin gently, stay consistent, and honour your body in every phase.

With love,

Shaini

Shaini is the founder of SoulSculpt, online movement classes created for women 40+ navigating perimenopause and beyond. Her unique method combines strength training, mobility, and somatic awareness to help women build resilience, prevent muscle and bone loss, and reconnect with their bodies in every phase of life.