As women navigate perimenopause and menopause, a common instinct is to ramp up exercise intensity to combat weight gain and fatigue. However, personal trainer Kate Brennan highlights that this approach can be counterproductive. Instead of pushing harder, she advises a strategic shift in fitness routines to align with the body’s changing hormonal landscape.

The Pitfall of ‘More is More’ During Menopause

Many women in their late 30s, 40s, and beyond find that exercise routines that once yielded significant results become less effective. This often leads to a cycle of increased workout duration and intensity, coupled with attempts to burn more calories. According to Brennan, founder of Kate Brennan Coaching, this is a prevalent mistake she observes.

“One of the biggest mistakes I see women make during perimenopause is believing they simply need to exercise harder,” Brennan states. “I hear the same thing all the time: ‘I’m doing more than ever, but I’m getting nowhere.'” This often translates to adding more cardio sessions, restricting food intake, and striving for maximum calorie expenditure. The unintended consequence, Brennan explains, is often persistent weight gain, particularly around the abdomen, and a pervasive sense of exhaustion.

Brennan’s core message is a call to shift perspective: “The temptation is always to do more. But in my experience, this is often the moment women need to stop fighting their bodies and start working with them instead.”

Prioritizing Strength Training Over Excessive Cardio

A cornerstone of Brennan’s advice is the elevation of strength training above prolonged, high-intensity cardio. While many women associate increased cardio with weight loss, Brennan has observed that building muscle yields more substantial and sustainable benefits during this life stage.

“Many women believe they need to run more or spend longer on the cross trainer to lose weight,” she notes. “In reality, I often see the biggest improvements when strength training becomes the backbone of their routine.” She recommends incorporating two to four strength sessions weekly. These can include bodyweight exercises or compound movements like squats, deadlifts, chest presses, and overhead presses.

The focus, Brennan emphasizes, should not be on calorie burn but on muscle development. “Don’t think about how many calories you can burn. Instead, ask yourself how much muscle you can build,” she advises. “Muscle supports your metabolism, bone health, balance, and overall strength as you get older.”

The Crucial Role of Recovery

Another common misstep is the neglect of adequate recovery. For years, many women have equated consistency with never missing a workout, a mindset that can be detrimental during hormonal shifts.

Brennan points out, “Many women have spent years believing consistency means never missing a workout. But during menopause, there are times when your body genuinely needs recovery rather than another high-intensity session.” She advocates for listening to the body’s signals. A simple check-in after five to ten minutes of exercise can be revealing: if energy levels improve, continue; if fatigue persists, it’s time to modify the plan.

“If you feel better after five or ten minutes, carry on,” Brennan suggests. “If you’re still completely drained, change the plan. A walk, mobility session, or rest day may be exactly what your body needs.”

Incorporating Walking and Power Training

Brennan also champions walking as an often-underestimated exercise. Given the multiple demands on women’s time and energy—careers, families, sleep disturbances, and hormonal changes—replacing intense workouts with brisk walks can offer a valuable alternative.

“Many women are already juggling careers, families, poor sleep, and hormonal changes,” she observes. “Replacing one or two hard workouts each week with a brisk walk can improve recovery while keeping you active without placing additional stress on the body.”

Furthermore, power training is highlighted for its benefits in maintaining balance, reaction speed, and muscle function as women age. This doesn’t necessitate extensive gym time. Brennan suggests that short bursts of exercises like squat jumps, step-ups, or brief sprint intervals a couple of times a week can be highly effective.

“This doesn’t mean hours in the gym,” she clarifies. “A few minutes of movements like squat jumps, step-ups, or short sprint intervals a couple of times a week can make a real difference.”

A Shift Towards Supportive Fitness

Ultimately, Brennan concludes that sustainable, long-term results during perimenopause and menopause stem from a supportive approach rather than punitive training.

“Recovery isn’t the reward for exercise – it’s part of the programme,” she emphasizes. “The women who get the best results stop trying to punish their bodies and start supporting them instead. Perimenopause doesn’t mean you need to do more. It simply asks you to do what your body needs most.” By adjusting exercise intensity, prioritizing strength, and embracing recovery, women can navigate this transitional phase with greater energy and well-being.