Adapting Your Workout Routine for Perimenopause and Menopause: What’s Working for Me

Perimenopause and menopause can really shake up how we feel in our bodies. For me, it’s been about finding a new balance that protects my energy while still allowing me to stay strong and active.

Over time, I’ve adapted my approach to both exercise and eating, and I can honestly say it’s working. I feel healthier, more energised, and comfortable in my body—without feeling like I’m trying too hard or following any strict rules.

Here’s what’s been working for me and why I think it could help others going through the same thing.

Guarding My Energy—But Staying Active

One of the first things I noticed as I moved through perimenopause was how up and down my energy levels were. Instead of pushing through fatigue like I used to, I’ve learned to listen to my body. But staying active is still a priority for me—I just approach it differently now.

I split my time between yoga and strength training, and I’m at the gym most days for around 45 minutes, working with weights and drills that complement my yoga practice. For me, yoga isn’t just about taking it easy—it’s where I build strength, work on my breath, and get out of my head. It’s more than stretching or relaxation; it’s an active practice where I can push myself while staying mindful.

At the gym, I focus on weight training to build muscle and stay strong, which is especially important during menopause when muscle mass can start to decline. The combination of weights and yoga has been key for me in staying both physically and mentally balanced.

14:10 Fasting—But No Deprivation

Another big change has been shifting how I eat. I now follow a 14:10 fasting routine, meaning I eat within a 10-hour window and fast for the remaining 14 hours (mostly while I sleep). The biggest adjustment? No more evening snacking or wine. Instead, I have an early dinner and sip herbal teas in the evening.

This simple shift has been a game-changer for me. My bloated belly is gone, I’ve dropped a dress size, and my wardrobe feels better. The best part is that it doesn’t feel like I’m "trying" or depriving myself. Every other weekend, I still enjoy whatever food I like and have a few glasses of wine, so there’s no sense of restriction. It’s all about balance, not being overly strict.

Strength Training & Yoga: The Perfect Pairing

Strength training and yoga have become my go-to combo. At the gym, I focus on lifting weights to maintain muscle mass and boost my metabolism. Strength training is crucial as we age, especially during menopause, to combat the natural decline in muscle and support bone health.

Yoga, on the other hand, is my space for building strength and clarity. But it’s not just about “taking it easy.” I use yoga to challenge my body, work on my breath, and clear my head. It’s the perfect complement to weight training, as it keeps me flexible and helps with balance, both physically and mentally.

Together, strength training and yoga create a routine that’s both energising and sustainable for me. I’m not pushing myself to exhaustion, but I’m still working hard and seeing results that make me feel strong and empowered.

Why This Routine Works for Me—and Could Work for You

This approach has made a real difference for me, and I believe it can help others going through menopause or perimenopause, too. Here’s why:

• Strength training helps maintain muscle mass, which naturally declines as we age. It also boosts metabolism and supports bone health—both crucial during menopause.

• Yoga is fantastic for building strength, staying flexible, and clearing your mind. Plus, it can help with stress management, mood swings, and all the ups and downs menopause can bring.

• Fasting or time-restricted eating (like my 14:10 routine) gives your body time to rest between meals, helps regulate blood sugar, reduces bloating, and makes healthy weight management more manageable—without feeling like you’re on a diet.

  
  

Finding Balance Without Being Strict

The biggest takeaway for me has been finding balance. I’m not following any rigid workout or diet plans; I’m simply tuning into what my body needs. I go to the gym regularly, practice yoga, and eat in a way that feels natural to me. And when I want to enjoy a weekend of good food and wine, I do it—because life’s about balance, not restriction.

If you’re navigating perimenopause or menopause and noticing your body isn’t responding the way it used to, you’re not alone. Experiment with strength training, yoga, and mindful eating to find what works best for you. It’s not about doing more—it’s about doing what feels right for your body and honoring where you are in your journey.

Here’s to staying strong, clear-headed, and balanced as we move through this next chapter!