Perimenopause — the phase where your hormones start acting like drama queens before menopause actually hits. And yeah, it can be a lot.

But here’s the good news: you can still build muscle, lose fat, and feel fab — you just need to train with your body, not against it 💖

🧠 What’s Happening in Your Body?

• Oestrogen & progesterone start fluctuating

• Muscle mass naturally declines

• Fat may redistribute around the belly

• Sleep, mood, and energy can all dip

But that doesn’t mean results are off the table — they just require a smarter, more compassionate approach.

🏋️ 1. Strength Training Is Non-Negotiable

Lifting weights 3–4x a week helps combat muscle loss, boosts metabolism, and supports bone health (Journal of Women's Health, 2021). Think squats, deadlifts, hip thrusts, and push/pull movements. Don’t be afraid to go heavy.

🧘 2. Add Recovery to Your Routine

Your nervous system’s more sensitive now. So schedule rest days, walking, mobility, or yoga between lifting days. Burnout isn’t sexy. Neither is injury.

🍳 3. Prioritise Protein + Balance Blood Sugar

Protein supports muscle. Fibre + healthy fats help regulate energy, mood, and hunger. Eat consistently and with intention — skipping meals = hormone chaos.

😴 4. Sleep Is Your Secret Weapon

Perimenopause can trash your sleep. Focus on winding down, managing stress, and creating a bedtime routine. Sleep = better recovery, more energy, fewer cravings.

👉 Want a training and nutrition plan tailored to your hormones, goals and lifestyle? Apply now for 1:1 coaching: Join Coaching 💘