Just 5 strength exercises every woman in perimenopause needs.

Thanks to our brand partner, Fernwood Fitness

I'm hot. I'm really hot. And I'm tired. Boy, am I tired.

I lift my legs out of bed, letting them land on the carpet with a thud, and half-heartedly slide on my tights.

My boobs feel heavy and tender, so I gently lift them into my sports bra, clip it up and drag a loose T-shirt over my messy-bunned head.

Sliding on my already-tied joggers, I let out a deep breath, bracing myself for the exercise session ahead — knowing it might feel tough in the moment, but hoping it'll leave me feeling better than I do now.

This routine is a regular one, and I'm not sure it's working for me anymore. Actually, I know that it's not, because I have entered perimenopause and, as such, my routine is in need of a serious shake-up thanks to the wave of unexpected physical and emotional changes that are surfing through my body.

Forgetfulness, mood swings, sleep problems, muscle aches, bloating, dry skin, thinning hair, hot flashes and irregular periods are all common perimenopause symptoms caused by fluctuating hormones that affect not only reproduction but also our brain function, inflammation and metabolism. It's no wonder that we realise the need to rethink our approach to exercise!

Maintaining bone density, preserving muscle mass, supporting joint health, managing weight and boosting mood are just some of the things we need to focus on when looking at exercising during perimenopause. A core solution to assist with this is strength training.

Strength training during perimenopause is not just helpful — it's essential. It helps reduce risk of many of the physiological changes happening during this transitional phase and helps prevent long-term issues associated with ageing and hormone decline.

The good news? You don't have to navigate the change alone! With an army of qualified trainers who are experts in women's health, Fernwood Fitness are with you every step of the way. The team offer tailored solutions for all life stages, providing strong workouts for strong women just like you.

If you'd like a gentle place to begin, this simple (and sustainable) five-step routine is designed with low-barrier exercises to support both mind and body through the all-encompassing perimenopause phase.

Before you begin…

Always start every workout with a gentle five-minute warm-up. This could include some light cardio, like a walk around the block, climbing some stairs, marching in place, and some air squats and circles of the arms and hips to get the blood flowing and muscles moving.

And if you want a little comfort on the floor, grab yourself a yoga mat.

Exercise 1: Bodyweight squats.

This foundational lower-body exercise targets your quads, hamstrings, glutes and core. They mimic the motion of sitting down and standing up — making them functional for everyday strength and mobility.

How to do it:

1. Get into the start position by standing tall with your feet shoulder-width apart. Slightly point your toes outward, brace your core and lift your chest.

2. Push your hips back and bend your knees as if you're sitting into a chair. Keep weight in your heels and your knees in line with your toes.

3. Lower to where your thighs are parallel (or as low as feels comfortable for you) and press through your heels to stand, squeezing your glutes at the top.

4. Do this eight–12 times, nice and slow, keeping your breathing steady.

Need a variation?

Put your back against a wall and use it to keep yourself straight as you slide into your squat and back up again. The wall will help with both support and control.

Exercise 2: Lunges.

A lower-body exercise where you step forward or backward and bend both knees to strengthen your legs, hips and core, lunges are great for improving balance.

How to do it:

1. Get into the start position by standing tall with your feet hip-width apart. Engage your core and look straight ahead.

2. Step one foot forward and bend both knees. Lower until your front thigh is parallel to the ground.

3. Press through your front heel to return to standing, keeping your torso upright and avoiding leaning forward.

4. Alternate legs for eight–10 reps per side, moving slowly and with control.

Need a variation?

Try stepping backwards instead of forwards. It's a bit kinder on your knees.

Exercise 3: Push-ups.

A push-up is a classic bodyweight exercise that strengthens the chest, shoulders, triceps and core by lowering and lifting your body in a straight line from a plank position.

How to do it:

1. Begin in a high plank with your hands under your shoulders, legs extended and core tight. Your body should form a straight line from your head to your heels.

2. Bend your elbows and lower your chest toward the floor. Keep your elbows at about a 45-degree angle and keep your spine nice and neutral.

3. Press through your palms, pushing up to return to the starting position. Make sure to keep your core strong and engaged throughout the movement.

4. Do between six–10 controlled reps.

Need a variation?

Drop those knees to the floor! To maintain a level of control, make sure you inhale on the down and exhale on the up.

Exercise 4: Core dead bugs.

A core dead bug is a floor-based exercise where you alternate extending opposite arms and legs while keeping your back flat, strengthening deep abdominal muscles and improving stability.

How to do it:

1. Lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Press your lower back gently into the floor and squeeze your tummy.

2. Slowly extend your right arm and left leg straight out toward the floor, keeping your core tight and your lower back pressed into the floor.

3. Bring your arm and leg back to the starting position, and repeat the above step on the opposite side.

4. Do about six–10 reps per side. The aim is to move with control, not speed.

Need a variation?

Shorten the range by extending each leg only halfway. You can also lightly tap your heel on the floor.

Exercise 5: Banded rows.

A banded row is a resistance exercise where you pull a band toward your torso to strengthen your upper back, shoulders and arms.

Note: You will need a joint-friendly resistance band for this exercise.

How to do it:

1. Sit on the floor with your legs extended and loop the band around your feet. Hold one end of the band in each hand, extend your arms and sit tall.

2. Bending your elbows, pull the band toward your torso, squeezing your shoulder blades together and keeping your elbows close to your sides.

3. Slowly extend your arms forward to return to the start position. Make sure to keep your shoulders down (not shrugged) and your core strong.

4. Do this 10–12 times with smooth, controlled movement.

Need a variation?

Focus on small, controlled pulls if the full range is a bit challenging. You can also sit on a sturdy chair if your mobility is limited.

Ready to get started? Head to Fernwood Fitness and their team of expert trainers will support you every step of the way.

Feature Image: Canva/Mamamia.

Fernwood Fitness is an award-winning premium, women-only gym with an unmatched level of service and product offering. We focus on strong women, real results, and fitness services tailored to you and your goals. A Fernwood membership offers you access to a supportive community, exclusive benefits, and a commitment to empowering women.