If you’re in your 40s or early 50s and noticing that stubborn weight just won’t budge, welcome to perimenopause! This phase before menopause can bring hormonal shifts that make it easier to gain weight (especially around the midsection) and harder to lose it. But don’t worry—exercise can help!

The trick is to focus on the right kinds of movement. Not all workouts are created equal, and your body now has different needs than it did in your 20s or 30s. Here’s a breakdown of the best exercises for perimenopause weight gain and why they work.

1. Strength Training: Your Metabolism Booster

Lifting weights isn’t just for bodybuilders—it’s your secret weapon against age-related muscle loss and a slowing metabolism. As estrogen declines, we lose muscle more easily, which lowers our calorie burn. Strength training helps rebuild muscle, boost metabolism, and sculpt your body.

How to do it:

• Aim for 2-3 strength sessions per week.
• Use dumbbells, resistance bands, barbells or bodyweight exercises (like squats and push-ups).
• Focus on compound movements that work multiple muscles at once (think deadlifts, lunges or even a snatch).

Here at Nourish & Lift we are all about strength training! All our group fitness classes contain some aspect of strength training. We even have dedicated strength classes on our timetable where all we do is lift weights. Sounds like fun, right?!

Why Strength Training Is Essential for Perimenopause

Strength training is one of the most effective ways to combat perimenopausal weight gain and support overall health. Here’s why:

• Increases Muscle Mass – Muscle burns more calories at rest, helping to counteract a slowing metabolism.
• Supports Bone Health – Strength training reduces the risk of osteoporosis, which becomes a concern as estrogen levels drop.
• Balances Hormones – Resistance exercises help regulate insulin and cortisol levels, both of which impact weight gain.
• Enhances Mood and Energy – Lifting weights can improve mental clarity, boost confidence, and reduce symptoms of anxiety and depression.

If you’re new to strength training, start light and focus on proper form. Even small improvements in muscle tone can make a big difference in how you feel and look!

2. HIIT: Short and Effective Fat Burner

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by rest periods. HIIT has been proven to burn fat and improve insulin sensitivity in women of all ages. HIIT has also improved the health outcomes in women with polycystic ovary syndrome (PCOS). Whilst there is limited research on the effects of HIIT on perimenopausal women, the evidence is promising.

One of the most appealing aspects of HIIT training is that you can get a full HIIT workout done in 20 minutes! It can be performed on a stationary bike, a rower or you could even go for a run.

Here at Nourish & Lift we do HIIT-style workouts in our S&C express classes. These classes involve a mix of different movements including ergs, burpees, push ups, and kettlebell swings just to name a few. No workout is ever the same, so you’ll never get bored.

How to do it:

• Try 20-30 minutes of HIIT 2-3 times a week.
• Example: 30 seconds of work, 30 seconds of rest (repeat for 15-20 minutes).
• Modify as needed—jumping jacks, burpees, or fast-paced marching work too!

3. Walking: Gentle but Powerful

If intense workouts feel overwhelming, walking is a fantastic option. It reduces cortisol (stress hormone), improves insulin sensitivity, and is easy on the joints. It’s even been demonstrated to burn fat in postmenopausal women.

How to do it:

• Aim for 20-30 minutes most days of the week.
• Add hills or a brisker pace to get your heart pumping.
• Try walking after meals to improve digestion and blood sugar levels.

4. Yoga & Pilates: Core Strength and Stress Relief

Perimenopause can bring stress, and stress increases belly fat due to cortisol. Yoga and Pilates help by lowering stress, improving flexibility, and strengthening the core.

How to do it:

• Do yoga or Pilates 2-3 times per week.
• Focus on poses that build strength (like planks) and promote relaxation (like deep breathing and stretching).
• Try a short bedtime routine to improve sleep, which also helps with weight management.

5. Low-Impact Cardio: Keep Moving Without Overdoing It

Your body may not tolerate long, grueling cardio sessions like it once did. Instead, opt for low-impact zone 2 training, such as cycling, swimming, on an erg machine.

How to do it:

• 30-45 minutes, 3-4 times per week.
• Keep intensity low—enough to get your heart rate up but not stress your body.
• Listen to your body and adjust as needed.

Best Exercise for Perimenopause Weight Gain: The Key Takeaway

The best exercise for perimenopause weight gain is a mix of strength training, HIIT, walking, yoga, and low-impact cardio. The goal is to move consistently, support muscle mass, and keep stress levels in check.

Also, don’t forget the power of recovery—sleep, hydration, and proper nutrition all play a role in making exercise work for you.

Feeling ready to take on perimenopause with confidence? Lace up those sneakers and get moving!