05/03/2026
Exercise for Menopause and Perimenopause
There are many changes that occur in the female body as a result of menopause and perimenopause. The decrease in oestrogen and progesterone has significant effects on the body and as a result, overall health. In particular, the decrease in oestrogen causes not only obvious symptoms that can be physically felt, but also more gradual underlying changes to the female body that we do not realise are happening that can have a significant impact on future health.
The changes that are felt by someone going through menopause and perimenopause can include:
Hot flashes and night sweats
Brain fog
Weight gain
Low mood and mood swings
Decreased energy
Lack of libido
Muscle and joint aches
Changes in skin and hair
Headaches and migraines
Digestive problems
Irregular periods
Some of the unseen changes that are occurring in the body can perhaps be some of the most impactful and serious but fly under the radar because we cannot feel these changes occurring quickly.
4 of the most serious changes that occur in the body that are caused by a decline in estrogen are:
* Decreased bone mass density
* Decreased collagen production which affects tendon integrity, causing tendons to become stiffer and less flexible, making them less capable of handling high loads and more prone to tears and tendinopathies
* Decrease in muscle strength
* Up to 40-50% increase in the risk of cardiovascular disease
This is where we, as physiotherapists, can help women to address and manage these changes through the correct exercise prescription, in order to decrease the negative impacts that these hormonal changes can have on your life. With respect to increasing bone mass density, the research shows that light repetitive weights are not effective in increasing bone mass density. The load needs to be heavy and with low repetitions. Light weights can improve strength endurance, however they will not increase bone density. Heavy weights will increase overall strength gains more rapidly. along with increasing bone density.
Many women are not comfortable in a gym setting or have never used gym equipment, and that’s where we can help, by implementing a guided gym program that can help you to address bone density issues and reduce the risk of osteopenia and osteoporosis which can lead to fractures later in life from simple things such as a fall. These such programs will also help to maintain muscle mass.
Our physios are highly trained in setting gym programs depending on the results that need to be achieved.
If you are at the age of perimenopause or menopause and can feel that your muscle mass is declining or you have had a bone mass density test that shows you are on the low side of normal, then implementing a strength program would be very beneficial. A chat with your GP and discussing options such as HRT (Hormone Replacement Therapy) can also greatly reduce the risk of the severity of the side effects of menopause and perimenopause.
If you need guidance on the most appropriate gym exercises for your goals, and how to safely use the gym equipment, our physios can attend the gym with you to guide you through a program that will be most appropriate for you, keeping in mind any injuries or general health issues that you may already have.
If this is something that you feel would benefit you then please contact the team at Bounce Physiotherapy on 02 6036 3331.
