Building Muscle for Perimenopause: Why It’s Vital for Women Over 40

Perimenopause is a natural phase in a woman’s life, often starting in the late 30s or early 40s, marked by hormonal changes that affect overall health. One of the most impactful yet often overlooked solutions during this stage is strength training. Building muscle isn’t just about fitness—it’s a vital part of maintaining health, managing symptoms, and improving quality of life during perimenopause.

Why Muscle Building Matters During Perimenopause

1. Counteract Muscle Loss:
   Hormonal shifts, especially reduced oestrogen levels, accelerate muscle loss (sarcopenia) after 40. Research shows that women lose up to 5% of muscle mass per decade if they don’t strength train. Building muscle helps maintain strength, balance, and daily functionality.
2. Boost Metabolism:
   As muscle mass decreases, so does your metabolic rate, making it harder to maintain a healthy weight. Strength training can reverse this trend, as lean muscle burns more calories, even at rest.
3. Improve Bone Density:
   Oestrogen plays a key role in bone health, and its decline during perimenopause increases the risk of osteoporosis. Weight-bearing exercises stimulate bone growth and improve density, reducing fracture risk.
4. Hormonal Balance and Energy:
   Strength training has been shown to regulate hormones like insulin and cortisol, stabilising energy levels and reducing fatigue—a common perimenopause symptom.
5. Mental Health Benefits:
   Exercise, particularly strength training, boosts endorphin production, improving mood and reducing anxiety and depression often associated with perimenopause.

How Personal Training Helps

At Recharged Personal Training, our tailored strength programs are designed to meet the unique needs of women over 40. A personal trainer ensures:

• Proper Technique: Learn the correct form to avoid injury and maximise results.
• Customised Plans: Your workout is tailored to your fitness level and goals.
• Accountability: Stay consistent and motivated with regular sessions.

Fuel Your Workouts with Bryce’s Nutrition Plans

Nutrition plays a critical role in building muscle and managing perimenopause symptoms. Bryce, our qualified nutritionist, creates personalised plans to complement your workouts, ensuring you’re fuelling your body with the right nutrients for strength and recovery.

Start Building Strength Today

Perimenopause doesn’t have to mean slowing down. With strength training, you can stay active, strong, and energised through every stage of life. Contact Recharged Personal Training today to book a session and start your fitness journey with a program tailored to your needs. Together, let’s build a stronger you!