Personal trainer Kate Brennan has identified the most common exercise blunders women make during menopause and perimenopause. As hormonal shifts occur, many women react to weight gain and low energy by exercising more intensely, but this strategy often backfires.
Why Harder Workouts Fail During Menopause
Brennan, founder of Kate Brennan Coaching, explained that fitness strategies effective in a woman's 30s and 40s lose their effectiveness during perimenopause and menopause. She said: "One of the biggest mistakes I see women make during perimenopause is believing they simply need to exercise harder. I hear the same thing all the time: 'I'm doing more than ever, but I'm getting nowhere'."
Many women respond by adding extra cardio sessions, cutting calories, and trying to burn as many calories as possible. However, Brennan warned this often leaves them exhausted while still struggling with weight gain, especially around the midsection. "The temptation is always to do more. But in my experience, this is often the moment women need to stop fighting their bodies and start working with them instead," she said.
Prioritise Strength Training Over Cardio
One of the most significant changes Brennan advocates is prioritising strength training over endless cardio. She noted: "Many women believe they need to run more or spend longer on the cross trainer to lose weight. In reality, I often see the biggest improvements when strength training becomes the backbone of their routine."
She recommends two to four strength sessions per week, incorporating bodyweight exercises or compound movements such as squats, deadlifts, chest presses, and overhead presses. "Don't think about how many calories you can burn. Instead, ask yourself how much muscle you can build. Muscle supports your metabolism, bone health, balance and overall strength as you get older," Brennan added.
Don't Ignore Rest and Recovery
Another frequent error is overlooking the body's need for rest. Brennan explained: "Many women have spent years believing consistency means never missing a workout. But during menopause there are times when your body genuinely needs recovery rather than another high-intensity session."
She urges women to assess how they feel after the first few minutes of activity. "If you feel better after five or ten minutes, carry on. If you're still completely drained, change the plan. A walk, mobility session or rest day may be exactly what your body needs," she said.
Walking and Power Training Are Underrated
Walking is another form of exercise Brennan considers vastly underappreciated. She noted: "Many women are already juggling careers, families, poor sleep and hormonal changes. Replacing one or two hard workouts each week with a brisk walk can improve recovery while keeping you active without placing additional stress on the body."
She also urges women not to overlook power training, which helps maintain balance, reaction speed, and muscle function as they age. "This doesn't mean hours in the gym. A few minutes of movements like squat jumps, step-ups or short sprint intervals a couple of times a week can make a real difference," Brennan said.
Shift from Punishment to Support
Ultimately, Brennan believes the women who achieve the best long-term results are not those who push hardest in training. She concluded: "Recovery isn't the reward for exercise – it's part of the programme. The women who get the best results stop trying to punish their bodies and start supporting them instead. Perimenopause doesn't mean you need to do more. It simply asks you to do what your body needs most."
