#74 - Training Smarter Through Perimenopause: What the Science (and Real Life) Tells Us
Perimenopause — it’s one of those topics that too often gets brushed aside in the fitness and wellness world. But it shouldn’t be. This phase can last 4 to 10 years, usually starting in your late 30s or early 40s, and it brings profound hormonal shifts that affect everything from energy and mood to training performance, recovery, and sleep.
If your workouts “aren’t working like they used to,” it’s not your imagination — it’s physiology. And with the right approach, you can not only adapt but thrive.
Let’s break down what the latest science — and real-life coaching experience — tells us about training through perimenopause.
Understanding Perimenopause
Perimenopause is the transition phase leading up to menopause. Estrogen and progesterone levels start to fluctuate unpredictably, and that ripple effect touches nearly every system in your body.
You might notice:
Sleep disruptions or night sweats
Mood swings or irritability
Weight gain, especially around the midsection
Slower recovery from workouts
Changes in strength or endurance
These shifts don’t mean your body is broken — they mean your physiology is changing. What used to work in your 20s and early 30s simply needs an update.
What the Research Says (and Why It’s Often Missed)
For decades, exercise science was based almost entirely on young men. Women — especially midlife women — were left out of research because of the complexity of the menstrual cycle.
Thankfully, pioneers like Dr. Stacy Sims have helped change that conversation. Her famous line, “Women are not small men,” couldn’t be more relevant here.
We now know that fluctuating hormones in perimenopause affect:
Muscle building (less efficient protein synthesis)
Recovery (higher cortisol and slower repair)
Energy metabolism (changes in insulin sensitivity and fat utilization)
Thermoregulation (why you may suddenly overheat mid-WOD)
So if you’ve felt like your go-to training plan stopped “working,” you’re not failing — it’s time to work with your physiology, not against it.
Training Smarter, Not Harder
One of my clients, let’s call her Anna, came to me exhausted. She was doing five CrossFit sessions per week, plus some extra cardio, just like she had for years. But lately, she was feeling drained, not stronger. Her sleep was off, her recovery lagged, and her body composition was shifting in ways she didn’t like.
So we restructured her program around three pillars:
Strength training — 2–3 days per week with progressive overload and heavy compound lifts.
Short, powerful HIIT sessions — 1–2 times per week to maintain power and aerobic capacity.
Intentional recovery — more walking, mobility work, and full rest days.
Within a few months, her energy returned, she was sleeping better, and her performance improved again.
💡 The takeaway: During perimenopause, the “push harder” mindset backfires. Focus instead on lifting heavy, moving smart, and recovering well.
Nutrition & Supplementation
Hormonal fluctuations affect how your body uses energy and builds muscle. The two big shifts?
Lower estrogen → impacts insulin sensitivity
Reduced protein synthesis → you need more protein to build or maintain muscle
Here’s what the evidence and Dr. Sims’ framework suggest:
Protein: Aim for ~2 g/kg/day, spread evenly across meals. Prioritize post-workout protein.
Carbs: Don’t fear them — use them strategically around workouts and before bed for better sleep.
Fats: Focus on healthy fats like omega-3s for brain and heart health.
Supplements worth considering (with professional guidance):
Creatine: Supports muscle, brain, and recovery — especially beneficial for women 35+.
Vitamin D & Calcium: Key for bone density and immune health.
Magnesium: Helps with sleep, relaxation, and hormone regulation.
Lifestyle & Recovery
Sleep becomes the foundation — not a luxury.
During perimenopause, poor sleep amplifies stress hormones, reduces muscle repair, and impacts mood.
Here are simple, effective strategies my clients (and I) swear by:
Keep your room cool and dark (especially for night sweats).
Limit alcohol — it worsens hot flashes and sleep quality.
Create a wind-down routine with breathwork, reading, or stretching.
And let’s talk stress. Cortisol levels can run higher during this phase, which affects fat storage and recovery. Building a regular stress-management practice — whether that’s walking, journaling, or mindfulness — isn’t “self-care fluff.” It’s nervous system training.
Practical Framework
Here’s what a balanced training week might look like during perimenopause:
DayFocusNotesMonStrengthHeavy compound lifts, 45–60 minsTueActive RecoveryWalking, yoga, or mobilityWedHIITShort intervals, 20–30 minsThuRest or Light MovementFriStrengthLower reps, higher intensitySatOptional ConditioningPlay, hike, or sportSunRestPrioritize recovery and sleep
Final Thoughts
Perimenopause isn’t the end of performance — it’s the beginning of a new phase of strength, awareness, and balance.
Your training, nutrition, and recovery can evolve to match your changing physiology.
When you do, the result isn’t just maintaining fitness — it’s building resilience and vitality for the decades ahead.
Resources & Links
Book: Next Level by Dr. Stacy Sims
Coaching & Articles: FitWithEik.com
1:1 Clarity Coaching Sessions: Book here
