In brief
In brief
The best exercise during perimenopause is not one perfect workout. For most adults, a balanced base includes muscle-strengthening work on at least two days each week, regular moderate or vigorous activity and less time sitting. Your starting point, health, experience, symptoms and recovery matter more than a menopause-branded routine. Strength is useful, but walking, cycling, swimming, mobility, balance and rest can all belong in the same week.
A repeatable week can look like this
- Two or three full-body strength sessions, separated by enough recovery for you.
- Several bouts of moderate movement such as brisk walking, cycling or swimming, accumulated across the week.
- Short balance or mobility work where it helps you move with more confidence.
- A lighter or recovery day when sleep, soreness, joint comfort or illness makes the planned dose unhelpful.
- Gradual progression in resistance, repetitions, control or consistency—not all of them at once.
Sources
Where this guidance comes from
GlowUp checked this article against the sources below on 26 August 2026. This is source-checked editorial information, not a claim of independent medical review.
- Physical activity guidelines for adults aged 19 to 64 NHS · updated 21 July 2026 · accessed 26 August 2026
- WHO guidelines on physical activity and sedentary behaviour World Health Organization · updated 25 November 2020 · accessed 25 August 2026
- Menopause: identification and management (NG23) National Institute for Health and Care Excellence · updated 15 April 2026 · accessed 25 August 2026
- Things you can do to help menopause and perimenopause symptoms NHS · accessed 25 August 2026