Should Women in Perimenopause Be Afraid of High-Intensity Exercise?

High-intensity exercise has developed a bad reputation among women in perimenopause.

Many women arrive at this stage of life feeling confused and frustrated. Workouts that once felt energising now leave you exhausted, achy, wired-but-tired, or staring at the ceiling at 3am. And the

message often implied is blunt and discouraging:

“High-intensity exercise is bad for women in perimenopause.”

At Root Cores, we see this differently.

Women in perimenopause do not need to fear high-intensity exercise — they need to understand how to use it in a way that respects their changing physiology.

Why High-Intensity Exercise Feels Harder in Perimenopause

Perimenopause is characterised by fluctuating oestrogen and progesterone. These hormonal shifts directly affect how the body responds to stress, including training stress.

Common changes we see in active women include:

• A heightened cortisol response to intense sessions

• Slower muscle repair and recovery

• Increased sensitivity to poor sleep and under-fuelling

• Reduced tolerance to frequent hard workouts

This means the same training that once felt “normal” can suddenly feel overwhelming.

This is not a mindset problem.It is not a motivation problem.It is a physiological shift.

The Midlife Training Trap: Doing More to Fix the Problem

A very common response to midlife changes is to push harder:

• More sessions

• More intensity

• Less rest

At Root Cores, we see this pattern repeatedly:

1. Energy dips or frustration appear

2. Training load increases

3. Adrenaline masks fatigue in the short term

4. Burnout, plateaus or injury follow

In perimenopause, the body no longer adapts well to constant intensity.It adapts best to well-timed stress paired with high-quality recovery.

Is High-Intensity Exercise Bad in Perimenopause?

No — but it is expensive.

When used appropriately, high-intensity exercise:

• Supports VO₂ max (one of the strongest predictors of long-term health)

• Preserves fast-twitch muscle fibres

• Improves insulin sensitivity

• Builds strength, power and confidence

The issue arises when intensity becomes the default, rather than a deliberate tool.

When Intensity Stops Serving You

High-intensity exercise often becomes counterproductive when:

• Most sessions are hard

• Recovery days are skipped or rushed

• Sleep quality declines

• Protein and carbohydrate intake are insufficient

• Life stress is already high

In this state, intensity can:

• Keep cortisol chronically elevated

• Disrupt sleep further

• Stall fitness gains

• Increase injury risk

• Leave women feeling flat, frustrated or disconnected from exercise

This is where many women tell us:

“Exercise just doesn’t work for me anymore.”

At Root Cores, we know that this isn’t true — the approach just needs to change.

How Root Cores Approaches High-Intensity Exercise in Perimenopause

The goal is not to remove intensity.The goal is to contain it.

For most women in perimenopause, sustainable training looks like this:

1. Fewer High-Intensity Sessions

One to two structured high-intensity sessions per week is often enough to maintain fitness without overwhelming recovery systems.

2. More Low-Intensity Movement

Walking, easy running, cycling and hiking should form the foundation of weekly movement. This supports cardiovascular health, metabolic flexibility and nervous system regulation.

3. Strength Training as a Cornerstone

Strength training delivers a powerful stimulus without excessive nervous system stress, supporting muscle mass, bone density and joint health — all critical in midlife.

4. Recovery Treated as Non-Negotiable

Sleep, fuelling, rest days and stress management are not “extras” — they determine whether training adapts or breaks you down.

Why This Approach Works So Well for Midlife Women

Training guided by effort, context and recovery, rather than relentless intensity, allows women to:

• Maintain fitness without burnout

• Build resilience instead of fatigue

• Feel confident in their bodies again

• Reconnect with movement as something supportive, not punishing

This is the foundation of sustainable training — the core principle behind everything we teach at Root Cores.

You Are Not Failing — Your Body Is Adapting

One of the most damaging beliefs women carry into perimenopause is that if exercise stops working, they must be doing something wrong.

In reality:

• Hormones change

• Recovery capacity changes

• Training needs change

And your strategy must evolve with them.

This is not a step backwards.It is an opportunity to train with intelligence and intention.

The Root Cores Bottom Line

Women in perimenopause should not be afraid of high-intensity exercise.

But intensity must:

• Be planned

• Be limited

• Be supported by recovery

When used intentionally, high-intensity exercise remains a powerful tool for health, strength and confidence — not something to fear or avoid.