Why Weight Lifting Matters in Perimenopause & Menopause—And Why It’s Never Too Late to Start

Perimenopause or menopause knocking at your door? You’ve probably noticed a few changes—maybe your energy feels different, your body composition is shifting, or your usual workouts aren’t hitting the same. This is a powerful chapter in a woman’s life, but it can also feel confusing.

One of the most supportive things you can do for your body during this time? Lift weights.

Strength Training = Hormonal Support

During perimenopause and menopause, estrogen and progesterone levels naturally decline. These hormones help regulate everything from metabolism to bone density to muscle mass. When they drop, we can start to lose muscle and gain body fat more easily—even if nothing else in our routine changes.

Weight lifting helps counteract these shifts by:

• Building and preserving lean muscle mass

• Improving bone density (which decreases the risk of osteoporosis!)

• Boosting metabolism (muscle burns more calories at rest than fat)

• Supporting balance and coordination (crucial for injury prevention)

• Enhancing mood and reducing anxiety (thanks, endorphins!)

  
  

It’s Not About “Bulking Up”

So many women tell me they’re afraid of getting bulky. Let me be clear: You won’t.

Building visible muscle takes a very specific and intense kind of training. What we’re talking about is functional strength—enough to support your joints, lift your groceries, run around with your kids (or grandkids), and feel stable and capable in your body.

My Approach to Strength for This Season

At Move Wildly, I focus on mindful strength-building that meets you exactly where you are. That might look like:

• Bodyweight resistance and mobility training

• Incorporating light weights into yoga or movement flows

• Using bands, blocks, and small props to build joint stability and deep core support

• Gradually progressing to heavier lifts (if that’s your goal!)

  
  

You don’t need a gym membership or a complicated routine. You just need consistency, the right kind of challenge, and a teacher who understands this phase of life.

Strong, Not Fragile

Perimenopause and menopause are not the beginning of the end—they’re a call to reimagine your strength. You are not fragile. You are not “too old.” You are adaptable, resilient, and wildly capable.

If you’re ready to feel strong in your skin again, let’s work together. I offer private sessions—virtual and in-person in Pitt County—that meet you exactly where you are, whether you’re brand new to lifting or ready to step it up a notch.