If your usual workouts suddenly feel harder, you’re not imagining it. Shifts in sleep, energy, recovery and stress can change the way your body responds to training during perimenopause and menopause.

Start with strength, not punishment

A good starting point is two or three full-body sessions each week. Think squat or sit-to-stand, hinge, push, pull, carry and core work. The goal is to practise the movements, add load gradually and leave enough in the tank to come back again.

You do not need to train to exhaustion for a session to count. Repeatable sessions usually beat the occasional all-out effort.

Recovery is part of the programme

Give yourself permission to adjust. A lighter session after a poor night’s sleep is not a failure; it is smart coaching. If you have new symptoms, pain or health concerns, speak with a qualified healthcare professional before changing your training plan.