Why Is Weight Lifting So Important During Perimenopause?

Perimenopause is a natural (and often confusing!) phase in every woman’s life. Hormones fluctuate, energy dips, and your body starts to feel… different. But there’s one thing you can do that makes a huge difference: lift weights.

Here’s why strength training is a must-have in your perimenopause toolkit:

1. Preserves Lean Muscle Mass

From your 30s, we naturally begin to lose muscle. With hormonal shifts during perimenopause (especially less estrogen), that process speeds up.Weight training helps you maintain and even build muscle, keeping your body strong and your metabolism humming.

2. Supports Healthy Bones

Estrogen plays a vital role in maintaining bone density. As levels drop, your risk of osteoporosis increases.Resistance training applies stress to your bones, which encourages them to stay strong and dense.

3. Boosts Metabolism & Manages Weight

You might notice weight gain during perimenopause, particularly around your belly. Strength training helps build lean muscle, which in turn increases your resting metabolic rate — meaning you burn more calories even at rest.

4. Improves Mood & Reduces Brain Fog

Lifting weights can help stabilize mood swings, reduce anxiety, and clear mental fog. You’ll leave each session feeling mentally sharper and more emotionally balanced — thanks, endorphins!

5. Better Sleep

Struggling to get a good night’s rest? You’re not alone. Resistance training helps improve sleep quality — so you feel more rested and energised during the day.

6. Heart Health Benefits

Estrogen is also protective of your heart, and as levels drop, cardiovascular risk increases. Strength training helps improve blood pressure, cholesterol, and circulation.

7. It Builds Confidence (Inside and Out)

The emotional ups and downs of perimenopause are real — but lifting weights is a powerful reminder that you are strong, capable, and in control of your health.

Ready to get started?

At Healthy Habit, we’re passionate about helping women feel strong through every life stage. Join one of our small group strength sessions or ask us about 1:1 training for perimenopausal friendly training.