The Perimenopause Paradox: How Too Much Exercise Can Lead to Weight Gain
The Perimenopause Paradox: How Too Much Exercise Can Lead to Weight Gain
When the scale doesn’t budge—or even ticks upward—despite hours at the gym, it’s easy to feel frustrated, especially during perimenopause, when hormonal shifts already make managing weight more complicated. It may surprise you to learn that excessive exercise can actually contribute to weight gain in perimenopausal women.
Let’s break down the science behind this paradox and how to find a better balance.
Understanding Perimenopause
Perimenopause is the transitional stage leading up to menopause, typically starting in a woman’s 40s. Hormones like estrogen and progesterone fluctuate unpredictably, which can cause:
• Increased fat storage, especially around the midsection
• Mood swings and sleep disturbances
• Slower metabolism
• Changes in insulin sensitivity
Many women notice their usual fitness routines don’t work the same anymore—and they often respond by ramping up exercise. But more isn’t always better.
Why Excessive Exercise Can Backfire:
1. Hormonal Stress Load Increases
Your body already deals with hormonal turbulence during perimenopause. Adding intense workouts without enough recovery spikes cortisol, one of the body’s stress hormones. Chronically high cortisol can:
• Promote belly fat storage
• Disrupt blood sugar balance
• Increase hunger and cravings
Your body perceives overtraining as stress—not health—and it will respond by holding onto fat. This is a natural protective mechanism of the body: it is trying to help you survive.
2. Muscle Loss and Slower Metabolism
Perimenopause naturally leads to muscle loss if you’re not doing consistent strength training and consuming enough protein. Excessive cardio or training without adequate nutrition can accelerate lean muscle breakdown.
Less muscle = a slower resting metabolic rate, which makes it easier to gain weight—even if you’re burning calories through exercise. Frustrating, right?
3. Sleep Disruption Makes Things Worse
Perimenopause already messes with sleep (hello, 3 a.m. wake-ups anyone?). Overexercising can exacerbate sleep disruption by overstimulating your nervous system. Poor sleep can be linked to:
• Elevated cortisol
• Increased appetite and cravings
• Reduced willpower around food
It becomes a vicious cycle: tired days, overeating, sluggish metabolism, and more fat storage…
4. Increased Hunger and Emotional Eating
High-intensity, high-frequency workouts increase ghrelin, your hunger hormone. Combine that with mood changes from hormonal shifts, and you may find yourself eating more than you realize—especially at night.
Many perimenopausal women also report emotional eating as a way to cope with mood swings, anxiety, or irritability.
So, What Actually Works During Perimenopause?
• ✅ Strength Training: Focus on resistance training 2–4 times per week to build muscle and support metabolism.
• ✅ Moderate Cardio: Walk, cycle, swim—aim for consistency, not intensity.
• ✅ Rest and Recovery: Prioritize sleep, mobility work, and even yoga or stretching.
• ✅ Eat for Hormonal Health: Balance protein, healthy fats, and fiber. Reduce sugar and alcohol.
• ✅ Listen to Your Body: Fatigue, burnout, and stalled progress are signs to dial it back, not push harder.
Final Thoughts
In perimenopause, more isn’t better—smarter is better. If you’re exercising like crazy but seeing the scale climb, your body may be sending a clear message: it needs balance, recovery, and support, not punishment.
Ditch the “no pain, no gain” mindset. What worked in your 30s might not serve you now—and that’s okay. Perimenopause is the perfect time to rethink your approach and tune into what your body really needs. Need help figuring it out? Schedule an appointment with Dr. Simone Sturm , holistic doctor for menopause in Denver, today.
Holistic Health services in Denver
As a leading functional medicine practice in Denver for over 17 years, Denver Holistic Medicine, one of Denver’s top holistic clinics, will help to create the most optimal exercise and nutrition plan for you, no matter your age or stage in life. We utilize a variety of natural and safe treatment options including functional labs , nutraceutical supplementation, nutritional guidance, stress management education, immune and endocrine support, and more…
We work with all our patients on an individualized basis to develop the safest and most effective treatment plan for you. Schedule an appointment today to get started.