Moving through perimenopause one of the most common and frustrating experiences is a noticeable drop in energy. Workouts feel harder, daily routines take more effort, and even socializing can become draining. While it may seem like a natural part of “getting older,” the reality is far more complex. This phase of life isn’t about decline, it’s about change. And with the right understanding, it becomes an opportunity to support your body in a more intentional way.
Energy is influenced by a network of systems: hormones, metabolism, sleep, stress response, and muscle mass. During perimenopause, fluctuations in estrogen and progesterone disrupt this balance. Estrogen plays a key role in how your cells produce energy. As levels shift, your body becomes less efficient at generating energy, which can leave you feeling fatigued even if your lifestyle hasn’t changed. At the same time, cortisol, the body’s primary stress hormone, can become more dominant, creating a background of chronic low-level exhaustion.
This is where awareness becomes powerful. Think of your energy like hunger cues. Your body is constantly communicating what it needs, whether that’s movement, fuel, or rest.
“Fatigue isn’t a sign that your body is failing—it’s information. When you learn to work with it, not against it, everything starts to shift.”
Fatigue can show up as:
- Physical fatigue
- Mental fatigue
- Hormonal fatigue
Recognizing the difference allows you to respond appropriately instead of pushing through and burning out.
5 Common Symptoms and How Exercise Helps
Perimenopause can look different for every woman, but there are common symptoms many experience. However, the right kind of exercise can make a significant difference in managing them.
1. Fatigue and Low Energy
Regular movement, especially resistance training and moderate cardio improves overall energy production. Moving more helps you feel less tired.
2. Weight Gain
Hormonal shifts can affect how your body stores fat. Strength training helps build lean muscle, which boosts metabolism and improves body composition.
3. Mood Swings and Anxiety
Exercise supports the nervous system and increases feel-good neurotransmitters like serotonin and dopamine. A brisk walk can noticeably improve mood and reduce stress.
4. Sleep Disturbances
Consistent physical activity helps regulate your circadian rhythm, making it easier to fall asleep and stay asleep especially when paired with good recovery habits.
5. Loss of Strength and Muscle Mass
As estrogen declines, muscle loss accelerates. Focused strength training helps preserve and build muscle, supporting strength, metabolism, and daily function.
Your body remains highly adaptable as you age. It can still build strength, support bone health, and improve fitness. Strength training is key, as muscle drives metabolism, energy, and resilience, while cardio supports heart health and endurance. The goal isn’t doing more, but doing what’s sustainable, some days you push, others you recover. Consistency, and listening to your body, is what truly drives results.
As your energy needs evolve, requiring more intentional nutrition like prioritizing protein, balanced carbohydrates, healthy fats, and key nutrients is needed. At the same time, increased stress sensitivity means recovery is essential. Quality sleep, rest days, and stress management are foundational to maintaining overall well-being.
My Own Experience
I’ve seen clients under-fuel, leading to gut issues and persistent bloating. Others deal with unexplained aches, often in the achilles or shoulders, possibly linked to declining estrogen. And then there are the well-known symptoms: brain fog, anxiety, night sweats, and that overall sense that something just feels “off.”
The most important thing to remember: you are not alone. We’re finally having more open conversations about women’s health, and research is beginning to catch up.
From my own experience, one of the most powerful tools is consistency with compassion. Showing up regularly even on low-energy days can have a profound impact on doing what is best for my mind and body on the day. Some days, that means choosing a lighter workout instead of pushing as hard as I used to. One strategy I use for myself and my clients is having both an “A” and a “B” workout.
The “A” workout is for high-energy days when everything clicks and you can challenge yourself. The “B” workout is your fallback for when energy isn’t there. Instead of pushing through, you shift gears and complete the “B” version.
This way you still walk away with a sense of accomplishment while supporting your body rather than depleting it. Even a scaled-back workout has real value. It’s about meeting your body where it is, not forcing it. Even on low-energy days, gentle movement still matters. Small consistent efforts are what lead to more energized days ahead.
Think Performance aging
Performance aging is about adapting so your body can keep performing well over time and accomplishing your own personal goals. With the right support for resistance training, cardio, nutrition, and recovery, you can maintain energy, function, and vitality. When you see fatigue as information, not failure, you start working with your body, not against it.
Leanna Carriere
Performance Coach / PTS-Dip (Personal trainer specialist with honors) /Menopause 2.0 (Dr.Stacy Sims course)
Leanna Carriere is a strength and performance coach and speaker specializing in women’s health, with a focus on supporting clients through perimenopause and beyond. She helps women build strength, energy, and resilience using science-backed training, nutrition, and recovery strategies tailored to their changing physiology. With years of coaching experience, Leanna has guided a wide range of clients—from everyday women to high-performing athletes toward sustainable, long-term results. She is also the co-founder of the Wings of Survival expedition, combining endurance sport, science, and community to inspire global awareness and impact.