Strength, sweat and sanity.

Perimenopause is the decade before menopause when hormones start fluctuating. Energy swings. Sleep gets lighter. The body holds onto stress differently. Training has to do more than burn calories, it has to regulate you.

The four pillars

1. Heavy strength

Lift two to four times a week. Compound movements, squat, hinge, push, pull, carry, at a load that genuinely challenges you in the last few reps. Strength is the single biggest lever for body composition, bone density and confidence in this decade.

2. Easy aerobic (Zone 2)

Long, conversational walking, hiking or cycling, 2–4 hours a week total. It builds the metabolic base, calms the nervous system and improves recovery from everything else.

3. Short, hard sprints

Once a week, do 6–10 short, hard efforts of 20–60 seconds with full recovery between. This protects VO2 max, which falls fast in midlife if untrained. Done properly, it should leave you energised, not destroyed.

4. Mobility + breath

5–15 minutes most days. Hips, ankles, thoracic spine, shoulders. Add slow nasal breathing. This is the maintenance layer that keeps the rest of the week available to you.

What a sane week looks like

• Mon: Strength (lower)
• Tue: Walk + mobility
• Wed: Strength (upper)
• Thu: Walk
• Fri: Strength (full body) + short sprints
• Sat: Long walk or hike
• Sun: Rest, stretch, sunlight

You don't need a new program every six weeks. You need consistency, progression and a kit that doesn't get in the way.