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The Ultimate Guide to Feeling Strong, Fueled, and Balanced
Perimenopause often goes unnoticed until it suddenly demands attention. Between your mid-40s and early 50s, and in some cases it even starts in mid 30’s, your body begins to change. Hormones swing. Energy plummets. Weight gradually increases (particularly around the middle). Muscles seem weaker. And sleep? Don't even mention sleep.
But here is the empowering reality: this is not the time to pause. This is the ideal time to begin going forward—forward with purpose.
And you will not have to do it alone—you'll be working with certified personal trainers at Papayya.
What is Perimenopause—and Why You Should Care About Exercise Right Now
Perimenopause is the stage of life that precedes menopause, a period of changing levels of estrogen and progesterone. It may last several years, generally beginning in your 40s. And though each woman is different, the most frequent symptoms are:
- Hot flashes and night sweats
- Sleep disturbances
- Mood swings
- Gaining weight, especially in your abdomen
- Losing muscle and strength
- Feeling fatigued and low energy
These aren't just "all in your head" - these are physical symptoms. However, regular science-backed exercise is one of the best methods to manage symptoms and keep your body and mind working well.
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Benefits of Exercise in Perimenopause (Evidence-Based)
Here is what inserting exercise into your perimenopausal lifestyle will do for you:
- Mood Enhancer & Less Anxious: Exercise encourages the release of endorphins - your body's natural mood enhancers. Exercise may also lower cortisol levels - hormones involved in stress - and leave you feeling calm and more clear-headed.
- Metabolism Boost & Muscle Preservation: Beginning in your 40s, women lose muscle mass naturally, which decelerates metabolism. Strength training tackles that.
- Maintenance of Bone Health: Engaging in weight-bearing physical activity is vital for maintaining bone strength and preventing osteoporosis.
- Improvement in Sleep Quality: Consistent physical activity, especially in the morning, can improve sleep quality.
- Balance Hormones & Manage Weight: Exercise does not “fix” hormonal shifts; however, it will lessen visceral fat and improve insulin sensitivity.
The 5 Best Types of Workouts for Women in Perimenopause
Not all exercise is created equal. Below are five evidence-based types of exercise that are especially beneficial during perimenopause:
1. Strength Training (2–3 times/week)
Strength training is not optional during perimenopause. It helps you maintain lean muscle, increase metabolism, enhance insulin sensitivity, and defend bone.
You do not need to lift heavy at the gym. You can start with:
- Resistance bands
- Dumbbells (from 5-15 lbs, depending on your level)
- Body weight exercises (such as squats, pushups, lunges)
Trainer Tip: Posture is everything - especially as your joints become progressively more sensitive. This is why Papayya's 1-1 live video training sessions allow for real-time corrections to keep you safe and help you achieve success.
2. Low-Impact Cardio (3–5 times/week)
If you're wiped out or sore after high-impact exercises, you're not alone. Low-impact cardio is kinder to joints but just as good for heart health and burning fat.
Try:
- Brisk walking
- Swimming
- Cycling (outdoor or stationary)
- Elliptical workouts
Aim for 30–45 minutes per session, or shorter bouts throughout the day.
3. Yoga and Flexibility Work
Yoga is a powerful tool during perimenopause as it helps decrease stress hormones, increase flexibility, decrease joint stiffness and enhance mental clarity.
Even 10-15 minutes a day can:
- Improve posture
- Prevent injury
- Release tight muscles
- Help with mood regulation
Papayya trainers often integrate yoga-based movements into your customised routine—even if you’re a total beginner.
4. Core & Pelvic Floor Training
Hormonal changes and reduced collagen may weaken your pelvic floor and deep core muscles, causing:
- Bladder leaks
- Back pain
- Poor posture
To battle this, incorporate gentle exercises such as:
- Bird dogs
- Glute bridges
- Heel slides
- Dead bugs
These strengthen your deep core without strain or crunches.
5. HIIT (High-Intensity Interval Training) (1–2 times/week)
If time is limited and you're looking for maximum results in minimum time, HIIT may be your solution. These are brief bursts of activity followed by rest.
A sample workout would be:
- 30 seconds of jumping jacks
- 30 seconds rest
- 30 seconds of squats
- Repeat for 15–20 minutes
Note: This workout is not for everybody! If you're just starting, please check with your certified Papayya coach for help with injury prevention and to minimise burnout.
How to Structure Your Weekly Perimenopause Workout Plan
A balanced routine should combine strength, cardio, flexibility, and rest. Here’s a simple sample plan:
Remember: It's not about perfection. It's about consistency that feels possible—and sustainable.
Myths About Strength Training (Debunked)
Let's get real:
"Lifting weights will make me bulky."
No, it keeps you lean and preserves metabolism.
"I'm too old to start lifting."
Never! Women in their 40s, 50s, and beyond derive strength and energy from lifting.
"Bodyweight exercises aren't enough."
They are—especially when led with proper form and progression.
How Papayya Supports Women During Perimenopause
At Papayya, we believe fitness should adapt to you—not the reverse.
Whether you desire:
- Weight loss
- Improved strength
- Better sleep
- Stress relief
Or simply find "you time" again…
Papayya’s expert trainers are here to help. You’ll train live via video sessions—no gym required, no guesswork.
You Have a Right to a Fitness Journey that Honours Your Body
Perimenopause is not just a physiological change; it is also an emotional and mental one. Given all of the changes happening, it is understandable that your body can feel like it is working against you. But what would it mean to start thinking about it differently - not as something you should fix, but as a new journey that you can embrace with compassion and strength? The right workout isn't about belittling your journey and trying to "get your old body back." It is about developing a relationship with the body you have - the one that honours your energy, hormones, and ongoing shifts. Exercise should be something that you love and not hate. So, more and more women are turning to Papayya, a platform that is based on personalisation, access, and support. With live, individualised sessions, you never second-guess whether you are doing something right or wrong. You get immediate feedback, goal-oriented workouts, and trainers who know what you are going through and can help you.
Midlife Fitness Isn't About Hustle—It's About Harmony
Far too often, women in midlife get lost in the fitness world—sandwiched between programs developed for young athletes or diluted plans that fail to deliver results. However, your body at 40 or 50 can do incredible things--if you use it mindfully. The goal should never be intensity for the sake of intensity; rather, it is about smart movement that implements strength, stability, flexibility and relaxation. During brain fog, sleep disturbance, weight gain or loss, and motivation issues, remember that you are not alone! With Papayya, you have a fitness partner who becomes more intelligent as you become more intelligent. There's no pressure to perform—just permission to thrive. Your perimenopause health journey is personal and powerful, and it deserves expert care. Begin today with a free trial—no credit card, no equipment, no stress—just one small step toward feeling like yourself again. Experience your first session now.
Now, what makes perimenopausal wellness unique is the requirement for real personalisation—and that’s where many traditional programs fall short. You've probably attempted a cookie-cutter workout video or an influencer's guidance that’s a half your age and felt fatigued, deflated, or worse, injured. The fact is, your perimenopausal body is not only changing, but it's also communicating. Fatigued with moderate activity, aching joints, and brain fog that breaks your thinking is not an indicator of weakness or lack of motivation. These are simply messages that indicate your routine requires change. That’s exactly what Papayya was created for. Whether you're struggling with hormone-related weight gain, muscle loss or poor sleep, each 1-on-1 session compensates for not only your fitness level, but it also considers your energy level that day. No rigid formulas. No shame about modifying your strength. Just mindful movement, inclusive coaching, and the ability to truly feel seen on your wellness journey. No need to fight your body—paired with your body, strength, clarity and confidence becomes second nature.
Signs Your Current Routine Isn't Working for You
Not sure if your current exercises are doing the trick? Look out for:
- No boost in mood, energy, or sleep
- Persistent joint pain or soreness
- Feeling exhausted after a workout
- Random workouts without structure
- Plateauing after working hard for months
Solution: Let a Papayya trainer guide you. Your plan adapts with your body—because what worked at 25 isn't what you need at 45.
Final Thoughts: You Don't Have to Do the Work Alone
Perimenopause is a time of transformation—not limitation.
You’re not “past your prime.” You’re at a new beginning. With the right movement, mindset, and support, this phase can be one of the strongest, most empowered chapters of your life.
At Papayya, we’re here to support that journey—one personalised session at a time.
Start your 7–14 day free trial today. No equipment needed. No pressure. Just real support, tailored to you.
Try your first Papayya session for free
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