The Best Workout for Women in Perimenopause: Strength, Awareness & Soul

Perimenopause is not the beginning of the end—it’s the beginning of a powerful shift. A time when the body is asking to be heard differently. Moved differently. Nourished, not pushed. So, what is the best workout for women in perimenopause?

The answer lies not in extremes, but in intention. Not in pushing harder, but in training smarter.

What’s Really Happening in Perimenopause?

Perimenopause brings a cascade of hormonal fluctuations, particularly in estrogen, progesterone, and testosterone. These shifts affect energy, mood, metabolism, and even how we recover from workouts. One of the most common concerns during this phase? An increase in belly fat.

This isn’t (just) about vanity—it’s about visceral fat, which is linked to inflammation, insulin resistance, and higher cortisol levels.

And that last one—cortisol—plays a starring role.

Increased stress, poor sleep, and the wrong kind of exercise can elevate cortisol even further, which tells the body to hold onto fat, especially around the abdomen. That’s why excessive cardio or high-volume workouts can backfire for many women at this stage.

So What Is the Best Workout for Women in Perimenopause?

Dr. Stacy Sims and other experts in the field of women’s exercise science agree: the ideal training approach during perimenopause should be hormone-aware and designed specifically for our changing physiology.

Here’s what research and real women’s bodies are telling us:

✅ Heavy Resistance Training (1–2x/week):

Lifting heavy weights with fewer reps supports lean muscle mass, improves bone density, and increases metabolic health. It’s crucial—but not everyone has access to heavy weights at home, and not everyone’s body is ready to jump straight in.

✅ SIIT (Short Interval Intense Training, 1–2x/week):

Short bursts of high intensity followed by recovery stimulate growth hormone and boost cardiovascular fitness without spiking cortisol long-term like chronic cardio can.

✅ Core Stability + Functional Strength:

This is often the missing link. The deep core muscles, hips, and pelvic floor need retraining to provide stability, regulate breath, and protect the spine. Without this foundational work, even the best weight training can lead to injury or exhaustion.

✅ Mobility, Fascia & Somatic Movement:

The connective tissue of the body becomes less elastic with hormonal changes. Movement that restores fluidity, mobility, and breath helps regulate the nervous system and supports recovery.

Introducing Soul Sculpt: The Missing Piece in Perimenopause Fitness

This is where Soul Sculpt comes in.

It’s not just another workout. It’s a movement method for women in hormonal transition.

Rooted in strength, guided by awareness, Soul Sculpt combines:

• Pilates-based core work

• Bodyweight and resistance training

• Functional movement and active mobility

• Nervous system regulation through breath and presence

• Endurance-building reps that support rather than deplete

This method is designed as a bridge—the essential foundation before (and alongside) heavy lifting and SIIT. It doesn’t replace strength—it prepares you for it. It doesn’t replace yoga—it deepens it.

The result? You feel strong, present, and rooted in your own rhythm.

Why This Approach Matters More Than Ever

Here’s what I’ve seen in myself—and in the women I work with:

• When you train with awareness, you build energy instead of draining it.

• When you support your hormones, belly fat becomes easier to shift.

• When your movement practice reflects your current physiology, you thrive.

The best workout for women in perimenopause isn’t about chasing burn or breaking records.It’s about moving wisely, consistently, and with deep self-respect.

A Sneak Peek: Soul Sculpt Online Classes Begin This May

Starting at the end of May, I’ll be offering live online Soul Sculpt classes—movement crafted for this exact season of life.

Each class includes:

• Functional core work

• Resistance-based endurance (with or without weights)

• Glute and hip stability

• Active mobility

• Restorative finishes

Whether you're already lifting or just starting to move again, this is where you reconnect to your strength from the inside out.

You Don’t Need to Shrink to Be Strong

This isn’t the time to disappear. This is the time to take up space—with muscle, with movement, with breath. Your body is changing. Let your training rise to meet it.

The best workout for women in perimenopause honours your hormones, awakens your awareness, and helps you move through life with resilience, presence, and soul.

✨ Ready to Move Differently? Join the Soul Sculpt Waitlist ✨

If your body is asking for a new way to move—one that listens, strengthens, and supports you through hormonal shifts—you’re not alone.

My Soul Sculpt online classes begin at the end of May, and you’re invited.

These live sessions are designed for women navigating change—blending strength, stability, core work, and conscious movement in a way that meets you where you are.

💌 Sign up for the waitlist [here]  You’ll be the first to receive all the details, special bonuses, and early access when doors open.

Your body already holds the wisdom. Let’s train in a way that honours it.

With love,

Shaini