Why perimenopause is exactly the time to get moving

How movement can support your health.

At a glance

• Almost 3 in 4 women will experience joint or muscle pain during perimenopause.
• Strength building exercise helps to maintain muscle, support bone health, and reduce the impact of joint and muscle pain.
• Improve your sleep, mood, energy levels, and overall wellbeing with regular physical activity. It’s one of the most effective ways to support your health during perimenopause.

Thank the universe we’re finally talking about perimenopause.

Women have been experiencing it for time immemorial, yet open conversations about the impact on daily life feel like a relatively recent development.

If you are one of the three in four women experiencing symptoms of perimenopause like hot flushes, trouble sleeping, tiredness, brain fog, joint and muscle pain or anxiety, good news – there’s something that can help with many of these symptoms, it’s completely free and it’s backed by a growing body of research: exercise.

What is perimenopause?

Perimenopause is the phase leading up to menopause (your final period). Commonly, it begins in your mid to late 40s and lasts 4 to 6 years on average. It ends when you go 12 months without a period.

During perimenopause, levels of oestrogen and progesterone start to drop. That hormonal shift affects a lot more than your cycle. It can speed up muscle loss, reduce bone strength, slow your metabolism, and raise your risk of heart disease and type 2 diabetes. Find out more about perimenopause.

The better news

Exercise is an important way to minimise the impacts of these hormonal changes. The earlier you start, the more you benefit. Regular physical activity during perimenopause is genuinely one of the best things a woman can do for her long-term health.

Research suggests that exercise can help manage many perimenopausal symptoms. Staying active can improve sleep quality and anxiety, and boost mood and energy levels. Strength training, in particular, can help preserve muscle mass and bone density.

Together, these benefits can boost self-confidence, improve resilience, and enhance overall quality of life. Even if you’ve never considered yourself an “exerciser”, this may be the stage of your life that prompts you to put your own wellbeing higher on the list. Time to prioritise you!

Reframe the idea of “exercise”

If the “e” word conjures images of lycra, boot camps, and gruelling workouts, switch up your language.

Reframe the idea of exercise. The goal isn’t to become a super athlete, it’s to move more in your daily life. Physical activity comes in many forms, and it doesn’t have to be intense, structured or take place in a gym to be beneficial.

A walk around the neighbourhood with a friend or the dog, dancing in the kitchen, or gardening… they all count. Remember – the goal is to move more, every day.

A good week combines strength, impact, and everyday movement.

You don’t need to overhaul your life. A balanced weekly routine looks something like this:

• Strength training: at least 2 times a week, working all the main muscle groups. You can do this at home with weights, resistance bands, or even just your bodyweight.
• Weight-bearing activity: step-ups, stair climbing, or brisk walking.
• Cardio: at least 30 minutes or more on most days of moderate to vigorous activity, brisk walking, cycling, or swimming all count.
• Stretching and recovery: yoga, Pilates, or gentle stretching to support your joints, pelvic floor, and stress levels.

Get strong

Almost 3 in 4 women will experience joint or muscle pain during perimenopause. Soreness or stiffness, particularly in the morning, can occur in knees, hips, neck, back or hands.

Strength exercises build and maintain muscle, strengthen bones, and improve balance and functional fitness. Building strength around the affected joints reduces the load on them and improves how they feel and function. Start gently, build gradually, and if you’re not sure where to begin, a physio can really help. And remember – resting when joints ache can make things worse, not better.

Get started with strength training at home. Get Active Victoria has a range of free strength-building resources to help you get started at your own pace.

You can explore low-impact workouts that are gentle on joints, activity plans that guide you through simple strength exercises at home, and a dedicated Perimenopause Strength Workout.

In this 10-minute session, physiotherapist Lee explains how strength and weight-bearing exercise can support your muscles and bones during perimenopause, and demonstrates easy ways to add resistance using weights or everyday household items.

Listen to your body

Hormonal fluctuations during perimenopause can influence how your body tolerates exercise. You might also notice that recovery takes longer. That’s okay!

On days when symptoms are high, it’s completely fine to dial it back.

A gentle walk, some stretching, or rest is still worthwhile. Be active when it’s cooler. The goal is to keep moving, not to push through. Listen to your body, adjust, don’t stop.

Your time

If you’re experiencing perimenopause now, then it’s likely you grew up in the ‘80s and ‘90s.

Back then exercise was mostly about cardio and body weight – with an undercurrent of “no pain no gain”. Those days are well and truly behind us with a recent welcome shift in attitudes and approaches to exercise.

So, rather than something you do to change your body, think of ‘movement’ as something you do to care for both your body… and your mind.

Getting active is an investment in better mental and physical health, and a powerful act of self-care at a time when your body needs that little bit of extra support.

It’s hard to look past that conditioning, but it’s also important to try.

Should I see a doctor?

Many symptoms of perimenopause can also be caused by other health conditions. If symptoms are adversely affecting your daily life, seem unusual, or you’re unsure whether they are related to perimenopause, it’s a good idea to speak with your doctor. They can help identify the causes, discuss treatment options, and support you to be active and well.

References

1. Australian Government Department of Health and Aged Care n.d., Perimenopause, Australian Government, viewed 7 October 2026, https://www.health.gov.au/perimenopause.
2. Jean Hailes for Women’s Health n.d., Menopause, Jean Hailes for Women’s Health, viewed 7 October 2026, https://www.jeanhailes.org.au/health-topics/menopause
3. Better Health Channel n.d., Menopause, Better Health Channel, viewed 7 October 2026, https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause.
4. International Menopause Society 2026, Chronic pain at midlife: World Menopause Day 2026 factsheet, International Menopause Society, viewed 8 October 2026, https://www.imsociety.org/wp-content/uploads/2026/10/WMD26-Factsheet.pdf.