27 Oct 2026
Perimenopause Workouts After 50: What Actually Works
Perimenopause can change sleep, energy, recovery, and how exercise feels—but it does not make productive training impossible. This episode explains why progressive strength work, appropriately scaled intervals, enough food, and day-to-day readiness matter more than punishing cardio or rigid cycle-based rules.
Coach Bob’s Take: Midlife is not the time to punish your body with more exercise and less food. Make the training more purposeful: build strength, keep the walking you enjoy, add a small dose of intensity when appropriate, and let your actual recovery guide adjustments.
In this episode:
• How to build a practical two- or three-day strength plan around foundational movement patterns
• What the supervised LIFTMOR trial does—and does not—tell us about heavy resistance and bone health
• How to scale interval training without treating every hard effort like an all-out sprint
• Why protein targets are not one-size-fits-all and why adequate fueling matters
• A simple green, yellow, and red readiness system for adjusting training during perimenopause
Read the companion guide: https://over50fitlife.com/post/perimenopause-workouts-strength-intervals-fueling
Free printable — 4-Week Strength Restart Schedule for 50+: https://www.over50fitlife.com/?utm_source=podcast&utm_medium=shownotes&utm_campaign=printable
Exercise guides and articles: https://www.over50fitlife.com/?utm_source=podcast&utm_medium=shownotes
If this show helps you, please follow it and leave a rating on Apple Podcasts—it helps more people over 50 find the show.
Sources:
• Over 50 Fit Life — Perimenopause Workouts That Work: Lift, Add Intensity, and Eat Enough: https://over50fitlife.com/post/perimenopause-workouts-strength-intervals-fueling
• Watson et al., LIFTMOR randomized controlled trial, Journal of Bone and Mineral Research: https://pubmed.ncbi.nlm.nih.gov/28975661/
• Morton et al., protein supplementation and resistance-training meta-analysis, British Journal of Sports Medicine: https://bjsm.bmj.com/content/52/6/376
• Sports Medicine systematic review and meta-regression of endurance, high-intensity, and sprint-interval training: https://link.springer.com/article/10.1007/s40279-024-02120-2
• Chartered Association of Sport and Exercise Sciences expert statement on hormone-related symptoms: https://www.cases.org.uk/doi-expert_statement___hormone_related_symptoms
This podcast is for educational purposes and is not medical advice. Talk with your healthcare professional before beginning heavy, high-intensity, or impact exercise—especially if you have heart disease, a pacemaker or rhythm condition, osteoporosis, a previous fracture, kidney disease, significant joint problems, or have been inactive.
