Stronger Through Perimenopause: How the Right Training Can Ease Joint Pain, Fatigue & Sleep Disruption

There’s a moment many of us quietly experience - when our body starts to feel… different. Not in a dramatic, overnight kind of way, but subtly. The clothes fit differently, the energy dips more often, and what once worked in our training or nutrition doesn’t quite land the same. As a woman in my 40s (and having had a baby at 41!), I’ve felt this shift too.

You start to wonder: Is this just getting older? Am I imagining it? The truth is, no you’re not imagining it. Our bodies are changing, often earlier than we expected - thank you mother nature! And this new phase, perimenopause into menopause, is one that most of us were never properly prepared for. But I want you to know that you’re not alone, and more importantly, you’re not powerless.

Let’s cut through the surface-level stuff. Perimenopause is not just “a few hot flushes and mood swings.” It’s not a hormonal blip. It’s a multi-layered, complex, whole body transition that can begin in your late 30s and last for years - even if your periods are still regular. And the symptoms? They can be incredibly varied. And while weight gain is often what gets discussed the most, it’s far from the only challenge. One of the most overlooked aspects? The impact on physical performance, recovery, and metabolic health. It’s why exercise, when done right, can become one of your most powerful tools - not just for weight or fitness, but for stability, energy, and overall long-term wellbeing.

Let’s talk about what’s really going on - and how smart, supportive exercise can help.

1. Sleep Disruption

Hormonal fluctuations (especially in estrogen and progesterone) can wreak havoc on your sleep. Maybe you’re falling asleep fine but waking in the early hours, or maybe you’re tossing and turning all night. Lack of sleep, in turn, worsens mood, appetite regulation, recovery, and energy levels.

👉 How movement helps:

• Regular exercise supports deeper sleep cycles and helps regulate cortisol (your stress hormone), making it easier to fall and stay asleep.

• Low-impact activity like walking or resistance training during the day reduces evening restlessness and can improve overall sleep quality.

• A specialist PT can help balance the intensity of your training - too much can overstimulate your nervous system, but the right amount promotes calm and recovery.

  
  

2. Joint Pain & Stiffness

Joint discomfort is incredibly common in perimenopause, but rarely talked about. Reduced estrogen has an inflammatory effect on the body, meaning tendons, joints, and even connective tissues become more sensitive. Suddenly, knees ache after a walk, or your back feels sore after a day sitting down.

👉 How movement helps:

• Strength training supports and stabilises joints - especially important in hips, knees, and shoulders.

• A specialist PT will programme mobility work, joint-friendly movements, and rest periods, helping to increase circulation, reduce inflammation, and promote fluid movement.

• Training smartly also prevents injury - because if you’re in pain, you’re less likely to stay active.

  
  

3. Fatigue

This one hits hard. Many women in perimenopause describe a deep, unfamiliar tiredness - like they’re dragging themselves through the day no matter how much they rest (sound familiar?!). Often, it’s a combination of poor sleep, stress, fluctuating hormones, and overstimulation.

👉 How movement helps:

• Ironically, movement boosts energy. Even light workouts stimulate circulation, increase oxygen intake, and release endorphins, all of which help with clarity and stamina.

• A tailored plan from a knowledgeable trainer avoids burnout. You’re not doing back-to-back high intensity sessions - you’re following a plan that builds you up gently, sustainably.

• Structured training teaches you to tune into your body - when to push, when to rest, and how to recognise the difference between good tired and wiped-out exhaustion.

  
  

This stage of life demands more than a cookie-cutter workout plan - it needs intelligent programming, real empathy, and proper support.

When you work with a coach who understands the physical, hormonal and emotional landscape of perimenopause and menopause, you don’t just get fitter - you feel stronger, more resilient, more in control, and better equipped for the journey ahead.

According to the British Menopause Society, up to 80% of women experience symptoms during perimenopause, and many are misdiagnosed or left unsupported.

And the best part? You’re not doing it alone. My clients don’t just get workouts - they get accountability, education, reassurance, and a space where they’re seen, understood, and championed. You deserve it! - let’s face it at this stage of life we’ve usually put ourselves at the bottom of the pile for too long! 

If you’ve been feeling like something’s shifted… you’re not imagining it.

If your jeans don’t fit the same, if your energy’s in the gutter, or if you're wondering how to futureproof your body through your 40s and beyond - this is your moment.

Whether you want to join my supportive online programmes, train in a small group to get perimenopause fitness support in Edinburgh at my gym, or explore personalised 1:1 coaching, I’m here to guide you every step of the way.

Because you don’t need to accept feeling “less than” as the norm.

You deserve to feel strong, supported, and like yourself again.

I had an amazing time talking to some women at an All Things Menopause event with the fantastic Dr Catherine - go and check her out here; https://www.thewomensclinic.co.uk/about/

Dr Smith is a British Menopause Society (BMS) registered Menopause specialist. Through her private menopause clinic she offers specialist care to women going through perimenopause and menopause.