PERIMENOPAUSE EXERCISE & NUTRITIONAL CHEAT SHEET

HOW TO ADJUST YOUR WORKOUTS RIGHT NOW

1. Prioritize controlled strength over intensity

Instead of pushing heavy weights or high reps, focus on movements that create muscle engagement with less overall fatigue.

This includes:

• Isometric holds (holding a position without movement)

• Slow, controlled tempo, especially on the lowering phase

• Moderate loads that feel challenging but sustainable

Examples:

• Wall sits or split squat holds

• Glute bridge holds

• Planks and side planks

• Goblet squats with a slow 3–4 second lower

• Controlled deadlifts or presses with lighter weights

2. Use eccentric (slow lowering) work strategically

Slowing down the lowering phase:

• Increases muscle stimulus without increasing weight

• Is easier on joints and connective tissue

• Reduces overall nervous system stress

A good guideline:

• 3–4 seconds lowering

• Brief pause

• Smooth, controlled lift up

You should finish each set feeling like you could do more - not exhausted.

3. Keep intensity in the moderate range

A helpful rule of thumb:

• Most sets should feel like 6–7 out of 10 effort

• Avoid training to failure or pushing through fatigue

• If soreness or exhaustion lasts more than 1–2 days, that’s a sign the workout was too stressful -not that you need to do more.

4. Limit high-fatigue training for now

Temporarily minimize:

• High-rep circuits

• HIIT or bootcamp-style workouts

• Plyometrics or jump training

• “Sweat-focused” or exhaustion-based sessions

• These styles create a large stress response that is harder to recover from when hormones are low.

5. Training frequency

• Strength training 2–3 times per week is plenty right now.

• On other days, gentle movement such as walking, mobility work, or light stretching will support recovery better than harder workouts.

HOW TO FUEL YOUR BODY AROUND WORKOUTS

Before your workout (30–90 minutes prior)

The goal is to reduce stress on your nervous system and improve workout tolerance.

• Carbohydrates (20–40g) – fruit, oatmeal, toast, yogurt

• Protein (15–25g) – protein shake, Greek yogurt, eggs

• Hydration (water + electrolytes if needed)

• Avoid fasted workouts - they increase stress and often worsen fatigue.

After your workout (within 1–2 hours)

The goal here is recovery - not weight control.

• Protein (25–35g)

• Carbohydrates (30–50g)

• This helps support muscle recovery, replenish energy, and reduce post-workout crashes later in the day.

SUPPLEMENT SUPPORT (OPTIONAL, SUPPORTIVE)

These are not required, but many women find them helpful during this phase:

• Creatine monohydrate: 3–5 g daily (timing doesn’t matter) - Supports muscle strength, energy, and brain function

• Magnesium (glycinate or threonate): 100–200 mg daily (often helpful in the evening) - Supports nervous system regulation, sleep, and

• recovery

• Omega-3s (EPA/DHA): 1–2 g per day - Supports inflammation management and muscle recovery

• Collagen (optional): 10–15 g per day, ideally with a vitamin C source - Helpful if joints or tendons feel sensitive

As always, supplements should be added gradually and adjusted based on how you feel. For example, a full dose of creatine in your first week could irritate your digestion. Start with lower doses, and build up to what’s recommended above on a weekly basis.

THE MOST IMPORTANT THING TO REMEMBER

Exercise should help you feel stronger, steadier, and more energized over time - not depleted.

Right now, progress looks like:

Better next-day energy

• Less soreness

• More consistency

• As your recovery capacity improves, intensity can be layered back in gradually and safely.

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