(and Why It Matters)

If your workouts don’t feel the same anymore, you’re not imagining it. In perimenopause, your body responds differently to movement. That HIIT class you used to crush might now leave you exhausted instead of energized.

Here’s why: as estrogen and progesterone shift, so does your cortisol (stress hormone) response. Too much high-intensity exercise can spike cortisol, leading to fatigue, cravings, and even sleep issues.

The secret? Sync your workouts with your cycle.

• Follicular phase: Experiment with cardio and new routines. Your energy is climbing.
• Ovulatory phase: You’re strongest here, so lean into heavier lifts or fun group classes.
• Luteal phase: Swap intensity for consistency: think yoga, Pilates, or lighter strength training.
• Menstrual phase: Restorative walks, stretching, or nothing at all. Rest is productive.

When you move with your hormones instead of against them, you build resilience, not burnout.

Pro tip: Notice what movement feels good in each phase because your body’s feedback is the best data you’ll ever get. Track it. (Our app makes it super easy!)

Your cycle isn’t a roadblock to fitness, it’s the ultimate training plan.