Why Strength Training Is a Game Changer for Women in Perimenopause

Why Strength Training Is a Game Changer for Women in Perimenopause

By Dr. Simone Sturm | Denver Holistic Medicine

As a functional medicine doctor and women’s health fitness specialist, I often hear this question from patients in their 40s: “Why is it suddenly so hard to maintain my weight, energy, and mood?”

The answer often lies in the natural hormonal shifts that come with perimenopause—and one of the most powerful tools I recommend to support your body through this transition is strength training.

Let’s talk about why this matters, especially now.

Hormonal Shifts + Muscle Loss = Metabolic SlowdowN

Perimenopause is the 2-10 year-long transition leading up to menopause, marked by fluctuating estrogen and progesterone levels. These hormonal changes can lead to:

  • Decreased insulin sensitivity

  • Loss of lean muscle mass

  • Slower metabolism

  • Accumulation of belly fat

  • Disrupted blood sugar balance

Here’s the good news: you have more control than you think.

Building lean muscle through resistance training is one of the most effective, natural ways to counteract these effects—and support your hormones, metabolism, and overall vitality.

Muscle Is More Than Strength—It’s Your Metabolic Ally

Lean muscle tissue isn’t just about looking toned. It plays a critical role in metabolic health, particularly in improving insulin sensitivity.

Here’s why this matters:

When estrogen begins to decline, the body can become less efficient at processing glucose (sugar), increasing the risk of insulin resistance. Over time, this can contribute to weight gain, fatigue, brain fog, and a higher risk for conditions like type 2 diabetes.

Muscle tissue acts like a sponge for blood sugar. The more muscle you have, the more glucose your body can absorb and use efficiently—without requiring excess insulin. This helps stabilize blood sugar levels, prevent energy crashes, and reduce the tendency to store fat around the midsection.

The Holistic Benefits of Strength Training

At Denver Holistic Medicine, I view strength training as a foundational wellness practice for women in perimenopause. Beyond blood sugar and muscle tone, here’s what regular resistance training can offer:

  • Improved bone density: Strength training helps combat bone loss and reduce fracture risk, especially as estrogen levels fall.

  • Better body composition: Muscle increases your resting metabolic rate, meaning you burn more calories even at rest.

  • Emotional balance: Resistance training supports mood regulation, reduces stress hormones, and boosts confidence.

  • Improved sleep and energy: Many women report deeper sleep and better daytime stamina with regular strength work.

  • Joint and posture support: Stronger muscles stabilize joints and help prevent injury—especially important as we age.

Getting Started: Practical Tips for Perimenopausal Women

If you’re new to strength training, don’t worry—you don’t need to spend hours a day in the gym to see results. Here’s how to begin:

  • Start with 3-4 sessions per week, lasting 30–45 minutes.

  • Use bodyweight, resistance bands, or dumbbells.

  • Focus on compound movements: squats, lunges, rows, push-ups, and deadlifts engage multiple muscle groups efficiently.

  • Prioritize form, consistency, and progression over perfection or intensity.

  • Works towards progressive overload (lift more weight or do more reps week over week)

  • Stick to a program (reach out to us to ask me how!)

As always, listen to your body—and be gentle with yourself. Progress is about building strength over time, not pushing through burnout.

Whole-Body Support for Every Stage of Womanhood

At Denver Holistic Medicine, we take an integrative, personalized approach to perimenopause. Whether you’re navigating hormonal changes, metabolic shifts, or emotional ups and downs, strength training can become a cornerstone of your wellness plan—alongside targeted nutrition, hormone balancing, and mindset work.

If you’re curious about how to support your body through this transition with strength—not just in your muscles, but in your entire being—I’d love to help.

Let’s create a plan that helps you feel powerful, balanced, and energized—inside and out.

Holistic Health services in Denver 

As a leading functional medicine practice in Denver for over 17 years, Denver Holistic Medicine will help to create the most optimal exercise and nutrition plan for you, no matter yout 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.

Simone Sturm