Perimenopause doesn’t mean you stop moving, it means you move smarter.
My Training Routine (What’s Working Right Now)
Over the next 6 weeks, here’s how I’m personally training:
🏋🏼♀️ 4 Days/Week of Strength Training
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Lower Body Days (2x/week):
Step-ups, lunges, deadlifts, squats, bridges, plyometrics -
Upper Body Days (2x/week):
Rows, presses, triceps, core, shoulder + back strength
I typically do 4 sets of each workout. Strength is my priority right now — especially as estrogen drops and preserving muscle mass becomes more important than ever.
🧘🏼♀️ 1 Yoga Class/Week
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A mix of Hatha or Yin, depending on what I need
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Sometimes I substitute with a home Yoga Nidra or pranayama practice
🎾 Bonus Movement:
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Tennis 1–2x/week when the season allows
What I’ve Let Go Of
❌ Cardio-heavy routines
❌ Feeling guilty for resting
❌ Trying to mimic 25-year-old me
❌ Working out through fatigue instead of listening
I’ve learned that burnout is not a badge of honor it’s a call to rebalance.
My Recovery Rituals
Recovery is not optional in perimenopause it’s foundational.
Here’s what I rotate throughout the week:
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11-Minute Meditations
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Daily Mantra + Oracle Check-ins
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Red Light Therapy for Hormones + Muscles
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Abhyanga (Ayurvedic Self-Massage)
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CBD Gel on Sore Muscles
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Castor Oil Packs for Digestion + Hormone Support
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Yoga Nidra 1–2x/week
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Journaling + Reflective Stillness
Audit Your Own Routines
Try asking yourself:
- Do my workouts balance my hormones?
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Am I building strength consistently each week?
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Do I feel restored after my workouts?
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Am I sleeping well or waking up wired/tired?
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Where am I resisting stillness or softness?
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What recovery practices could support me more deeply right now?
Want Support?
If this resonates, two ways to go deeper:
🌿 Take my free Perimenopause Quiz to learn what season you're in → Take Quiz Here
✨ Join the Wise Woman Reset waitlist →Join the Waitlist
A 12-week journey to rebuild strength, restore energy, and return to your body’s wisdom.
Weekly Challenge
Do your own workout and recovery audit!
And if you’re curious about what Ayurvedic tips are best for your perimenopause journey, take my free Perimenopause Quiz.
Let’s stop chasing trends and start trusting timeless wisdom.
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