How I’m training for perimenopause in my 40s. And why you should too.

Perimenopause is a phase many women don’t realise they’re in until symptoms start to appear. It typically begins in your 40s and can last for up to 10 years before menopause.

But here’s the thing: perimenopause isn’t something to fear, it’s a transition you can train for.

As a pelvic health physiotherapist in Australia, I know how much strength training, pelvic floor health, and nutrition influence how we feel during perimenopause and menopause. Since turning 40, I’ve been focusing on proactive strategies to stay strong, energized, and confident, because what we do now impacts our health in our 50s, 60s, and beyond.

If you’re noticing shifts in your energy, body composition, or pelvic health, now is the time to take action. Here’s exactly what I’m doing to train for perimenopause, and how you can too.

1. Strength Training: A Non-Negotiable for Women Over 40

One of the biggest changes in perimenopause and menopause is the decline in muscle mass, bone density, and metabolism. All are linked to lower estrogen levels. The best way to counteract this? Strength training.

Bone Density & Osteoporosis Prevention
Women lose up to 10% of bone mass in the first five years after menopause, increasing the risk of osteoporosis and fractures. Weight-bearing exercise (like lifting weights or plyometrics) helps maintain bone strength and density.

Metabolism & Weight Management
A slowing metabolism in your 40s can make it harder to maintain a healthy weight. Strength training increases muscle mass, which helps keep your metabolic rate high and supports fat loss.

Muscle Mass & Balance
After 30, we naturally lose 3-8% of muscle mass per decade. Losing muscle affects balance, posture, and joint health, leading to a higher risk of injuries and falls when older. Lifting weights keeps you strong, mobile, and resilient.

If you’re new to strength training or need a structured perimenopause workout plan, my PeriSTRONG program inside the StrongHER App is designed specifically for women in their 40s and 50s.

2. Pelvic Floor & Core Health: The Missing Link in Perimenopause

As estrogen declines, pelvic floor muscles and tissues become weaker, affecting bladder control and vaginal health. Many women start experiencing:

✔️ Bladder leakage (urinary incontinence) when sneezing, running, or lifting weights
✔️ Prolapse symptoms (heaviness, pressure, or bulging sensation)
✔️ Vaginal dryness and discomfort during sex

But here’s the good news: pelvic floor and core training can prevent or reduce these symptoms and help of HRT or local estrogen cream can too.

Programs such as my Core Floor Confidence program are designed to help women strengthen their deep core and pelvic floor in just 20 minutes, 3 times per week. If you’re dealing with pelvic floor dysfunction, a women’s health physiotherapist can guide you with a personalised rehab plan.

Taking Action: How to Get Stronger in Your 40s and Beyond

Perimenopause is not something to dread, it’s an opportunity to step into your strongest, healthiest self.

If you’re ready to take action, start with these two free workouts designed for perimenopause:

🎥 Workout 1: 20-minute pelvic floor & core session (no equipment needed)
🎥 Workout 2: 35-minute full-body strength workout (dumbbells required)

🔗 Click below to get your free workouts

Perimenopause isn’t about waiting for things to happen. It’s about proactively training for this phase of life. Let’s make this your strongest chapter yet!