A Simple 3-Day Strength Training Plan for Women in Perimenopause
I strength train three days a week — using the Peloton app, which I genuinely love because I can do it anywhere with a set of free weights and zero commute — and my goal is to build muscle and feel strong. To feel capable and powerful in a body that is going through a lot of change right now, and to give that body the best possible foundation for the decades ahead.
If you're in perimenopause and you've been told that cardio is your answer, or you've been scrolling fitness content that makes you feel like strength training is only worth doing if it comes with a before and after photo — this one's for you.
Why strength training matters so much during perimenopause
As estrogen declines during perimenopause, we naturally begin to lose muscle mass — a process called sarcopenia. This isn't about aesthetics. Muscle is metabolically active tissue that supports your bone density, your balance, your energy levels, and your long-term independence. Building and maintaining it during perimenopause is genuinely one of the most evidence-backed things you can do for your health.
I want to be clear: I'm not a personal trainer or a medical professional. I'm a woman in perimenopause who strength trains regularly and is forever working towards a strong body. If you've been experiencing symptoms that feel hard to explain, movement can be part of feeling better — but always check with your doctor before starting a new exercise program, especially if you're managing symptoms or on any medications.
But if you've been given the green light and you're wondering where to start — here's what I actually do.
The core movements I keep coming back to
These are the foundational exercises that target every major muscle group. You don't need a gym. You don't need a Peloton (though the app is genuinely great if you want guided workouts). You need a set of free weights and some basic equipment and a little bit of floor space.
Lower Body
Squats, deadlifts, lunges, Romanian deadlifts, and goblet squats are the foundation of any good lower body strength routine. These movements target your glutes, hamstrings, quads, and calves — the largest muscle groups in your body, which means building strength here has the biggest overall impact.
Upper Body
Rows, chest press, overhead press, and bicep curls round out your upper body work. Don't be afraid to go heavier than you think you can — this is where a lot of women undersell themselves. Building upper body strength also directly supports bone density in your spine and shoulders, which matters more than ever during perimenopause.
Core
Planks, dead bugs, and glute bridges. Your core is more than your abs — it's the entire system that supports your spine, your posture, and your stability in every other movement. Perimenopause can affect balance and coordination, and a strong core is your best defence against that.
A simple 3-day workout plan you can do anywhere
This is loosely based on how I structure my own training week. It hits every major muscle group across three sessions with rest days in between for recovery — which matters more than ever during perimenopause because our bodies need more time to repair than they used to.
Day 1 — Lower Body Focus
| Exercise | Sets | Reps |
|---|---|---|
| Goblet Squat | 3 | 12 |
| Romanian Deadlift | 3 | 10 |
| Reverse Lunge | 3 | 10 each leg |
| Glute Bridge | 3 | 15 |
| Plank Hold | 3 | 30-45 seconds |
Day 2 — Upper Body Focus
| Exercise | Sets | Reps |
|---|---|---|
| Chest Press | 3 | 12 |
| Bent Over Row | 3 | 12 |
| Overhead Press | 3 | 10 |
| Bicep Curl | 3 | 12 |
| Dead Bug | 3 | 8 each side |
Day 3 — Full Body
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 10 |
| Squat | 3 | 12 |
| Row | 3 | 12 |
| Overhead Press | 3 | 10 |
| Plank | 3 | 30-45 seconds |
Rest 60-90 seconds between sets. Choose a weight that challenges you in the last 2-3 reps of each set — if you could keep going indefinitely, go heavier.
A few things I want you to remember
You don't have to earn rest. Three days a week is enough. Recovery is part of the work.
Progressive overload is your friend. This just means gradually increasing the weight or reps over time as you get stronger. You don't need to dramatically change your routine — just keep making it slightly harder.
The Peloton app is genuinely worth it if you want guidance. I use it for my strength workouts and love having a coached session without having to leave the house. You don't need the bike or the tread — the app alone gives you access to hundreds of strength classes you can do with just free weights.
Consistency beats intensity every time. Three moderate sessions a week done consistently will always outperform sporadic intense ones. Show up for yourself regularly — that's the whole thing.
The bottom line
Perimenopause is hard enough without the fitness world making you feel like you need a specific reason to show up for yourself. Strength training during this phase of life is about building something — muscle, bone density, energy, confidence — and giving your body what it needs to carry you well through this transition and beyond.
However your body responds to consistent strength training, the goal is the same: show up, get stronger, and feel better in your own skin. What that looks like is entirely personal — and that's exactly how it should be.
You are allowed to take up space. You are allowed to get stronger. And you are absolutely allowed to define what fitness means for your body on your own terms.
Are you strength training during perimenopause? I'd love to hear what's working for you in the comments.
