How to Actually Train During Perimenopause (and Not Feel Like You’re Losing Your Mind)
The other day, I was talking to a few of the ladies at Versus about how weird your body can feel once you hit your late 30s and 40s. One of them said, "It's like my body missed the memo that I'm still trying to work out."
I get it. Big time.
Perimenopause (which can start creeping in as early as age 35) throws your hormones a curveball — and the stuff that used to "work"... just flatlines.
You're not broken.
You're not lazy.
Your body is just different now.
Dr. Stacy Sims — a leading exercise physiologist and nutrition scientist (seriously, her resume is stacked: PhD, author of ROAR, advisor to elite athletes) — says it best:
"Women are not small men. We need to train around our unique physiology, especially as hormones start shifting."
Here's the cliff notes from her research — and a few other brainiacs backing her up:
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Estrogen starts dropping in your late 30s and 40s, which accelerates muscle and bone loss (up to 8% muscle loss per decade if you don't strength train).
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Cortisol levels get stubborn (especially with too much cardio), leading to more belly fat storage and higher stress.
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Recovery slows down, meaning you can't bounce back from workouts like you did at 25... and that’s 100% normal.
The Fix (and it's not "do more cardio")
✅ Lift Heavy-ish Things
Science backs it: Strength training 2-3x a week can preserve lean muscle mass, improve insulin sensitivity, and boost metabolism (Sims, 2016).
It's about functional, real-world strength that fights aging head-on. Not mindless reps with zero progressive overload.
✅ Short, Sharp HIIT Sessions
15 minutes of high-intensity intervals improves fat-burning and cardiovascular fitness faster than 45+ minutes of moderate cardio (Gillen & Gibala, 2014 study).
Translation: less time, more results, happier hormones.
✅ Eat Before You Move
Another Sims bombshell: training fasted in this life stage can spike cortisol and cause muscle breakdown — exactly what we're trying to avoid.
Simple fix: a little protein before your workout keeps your body fueled and firing.
What We Do at Versus
At Versus Strength and Conditioning, this science isn't just some theory. It's the blueprint for how we run our sessions:
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20-30 minutes of smart, progressive strength work (think squats, presses, deadlifts, lunges at weights that challenge you)
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10-20 minutes of high-intensity conditioning (short bursts, sweat flying, metabolism lit)
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All wrapped up in a community that cheers for you whether you PR or just show up tired but willing.
The best part!? We have trainers that can help you modify EVERY workout you do. Don't think the workout fits you the best? A trainer can modify it to help you and your specific needs. Want more specific attention? We have small semi-private classes and 1 on 1 training.
Plus:
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Childcare if you've got little ones
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Showers if you need to jet to work after
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Coaches who know your name (and aren’t trying to kill you for a "good workout video")
Bottom Line:
You're not stuck.
You don't have to just "accept" gaining fat or feeling exhausted.
You just need a training plan that respects your physiology and sets you up to win.
And thats exactly what we do here at Versus.
If you're ready to take back your strength, energy, and confidence, we've got a spot waiting for you.
Call us: 601-554-6254
Come see us: 5165 Lincoln Rd Ext, Hattiesburg, MS
Your next strongest chapter starts today.
