Erratic hormone shifts during the transition into menopause call for a change in your training strategy.

It’s hard to say what’s happening when it arrives — mood changes, sleep disturbances, disrupted menstrual cycles. And then your physician gives it a name: perimenopause. 

Perimenopause, or the time when an individual's body begins to shift into menopause, comes with a host of symptoms that vary from person to person. Still, one thing is sure: The body and its needs are changing, which can lead to confusion and frustration, especially in the Club. 

I see it frequently with my clients: Suddenly, the fitness programs that have kept them feeling their best through their 20s, 30s, and even into their 40s stop working as expected. But there’s a way to face these changes head-on. And knowledge is power.

What to Expect from Your Perimenopause Body

During perimenopause, levels of estrogen (the hormone primarily produced by the ovaries that regulates menstruation and affects the reproductive tract) rise and fall unevenly. These hormonal drops can cause an increase in fatigue. 

You may be used to experiencing a version of this during your menstrual cycle, particularly after ovulation and at the end of the cycle, instances when estrogen levels drop. But perimenopause estrogen changes will likely be more intense or happen more often (less cyclically), making it near impossible to know which days you will feel great to train and when you will need to rest. In turn, it’s tough to follow a program or stick to your usual exercise routine, as you may have an intense workout scheduled for a day when your body is screaming for recovery.  

And then there’s sleep. Studies show that 39 to 47 percent of people experience sleep disturbance during perimenopause (compared to 16 to 42 percent of premenopausal individuals). The leading cause of sleep disturbance for perimenopausal individuals is feeling too hot, research has found, but perimenopause might also directly reduce levels of melatonin, a naturally produced hormone that regulates your circadian rhythms and timing of sleep. 

Not getting proper rest and recovery overnight will impact your energy levels and, ultimately, your performance in the Club and daily life. 

How to Adapt Your Workout Strategy for Perimenopause

The best way to navigate these symptoms is to start by speaking openly with your trainer. Like all Equinox coaches, I work hard to create a space for open and honest conversations around what my clients are experiencing and how they’re feeling. The more I know, the more I can plan for whatever nature throws their way. 

One of my favorite strategies for training during perimenopause is adding “flex days” to clients’ programs. Let’s say your weekly program typically consists of three strength training sessions. In addition to those workouts, I’ll have a fourth session planned, which includes some mobility exercises and other low-impact, low-intensity movements. That way, if you wake up experiencing fatigue one day, you can still be active without overdoing it. We’d simply perform the flex day routine instead of the intended higher-intensity session. 

I also recommend making some shifts to the kinds of strength training my clients do. As you age, you must continue to strength train. After age 50, your bone breaks down faster than it’s formed, and bone loss also picks up, increasing the risk of osteoporosis. Compounding the issue is menopause, as the lack of estrogen further accelerates the loss of bone mass. The good news: Strength training can increase bone density, so adding more of it to your routine during perimenopause can prepare you for what’s to come. This means lifting moderate to heavy weights for fewer repetitions, which might differ from the hypertrophy- or endurance-focused resistance training you’re doing currently. A personal trainer can help you work such training into your routine. 

Finally, when it comes to perimenopause, it’s more important than ever to think of your wellness routine holistically; fitness is just as important of a component as nutrition and recovery. When working with clients, I’ll have conversations about their sleep routines and diet so we can work to further boost their mental and physical well-being. 

The Takeaway: Change Your Mindset

It’s essential that you understand what you’re up against as you age, especially if menopause is in the picture. Studies show that a decline in muscle strength, power, and BMR (basal metabolic rate) will happen during perimenopause. 

But you shouldn’t look at this transition as an uphill battle you will never conquer. I believe you should feel empowered to take control of your well-being. Continue to focus on the vision of the life you want to have. Focus on evolving your routine to meet your body where it is —  don’t be afraid to change the movements, the speed, or the intensity of your workouts — and give yourself what you need and deserve in this new phase of life. 

Samantha Ward, NASM-CPT, SFG1, Pn2, is a Tier X Coach at Equinox Highland Park and has been with the company for 10 years. She has a background in dance, which began her love for movement and showing others how it can change their lives. She holds certifications from the National Academy of Sports Medicine, Precision Nutrition, StrongFirst, and EFT International and in pre- and post-natal coaching. Her approach to fitness is using it as a tool to show people what they are capable of so they can maximize their potential in all aspects of life. She loves to travel and spend time outdoors with her husband, dog, and almost two-year-old daughter. When traveling, they love to try many different restaurants, which inspires Samantha to try new recipes at home for her family.