Perimenopause and Exercise: How Barre Helps You Redefine Your Strength

Caring for your body during perimenopause can be confusing — and even a little overwhelming at times. Fortunately, there are ways to manage symptoms and support your overall health and well-being during perimenopause, like prioritizing physical activity. Let’s talk about perimenopause and exercise — and how a consistent strength-building routine can support balance, flexibility, mood, and more during this season of transition. We’ll cover:

• What is perimenopause?
• Why it’s important to exercise throughout perimenopause
• Why barre is one of the best exercises for perimenopause
• How to fit barre into your perimenopause training plan
• 4 tips for effective perimenopause exercise

Defining perimenopause

First things first: What do we mean when we talk about perimenopause? You may be familiar with the term “menopause,” which is often used interchangeably (and inaccurately!) with perimenopause. Here’s a definition of both:

• Perimenopause: This is the process leading up to menopause. During perimenopause, hormone levels decline and lead to some unpleasant (but normal) symptoms. (Think: hot flashes, irregular periods, sleep disturbances, and mood changes.)
• Menopause: This occurs when a person has gone 12 consecutive months without experiencing a menstrual period. 

In this blog, we’re talking about how to support your body during the transitional period of perimenopause (and beyond). Let’s get into it!

Perimenopause and exercise: Why it’s important

You don’t need us to tell you that perimenopause changes the way your body feels and functions. Fluctuating estrogen and progesterone levels contribute to lower energy and metabolism changes (which can lead to changes in body composition). Another common symptom of perimenopause and menopause is the loss of muscle mass (aka sarcopenia) — because of this, strength training for menopause is particularly important. 

While working out and managing weight can feel more challenging during this period (especially if you’re dealing with symptoms like sleep disruptions!), exercise  can actually help mitigate the effects of perimenopause. Here’s how:

• Improves sleep quality and temperature regulation (aka fewer hot flashes!)
• Promotes hormone balance (which can help with weight management, plus stress and energy levels)
• Helps build and maintain muscle mass and strength

Is perimenopause exercise harder than usual?

There isn’t a one-size-fits-all answer to this question — everyone experiences perimenopause differently. For some perimenopausal women, exercise can feel more difficult due to reduced energy levels, changing metabolism, muscle loss, and more. 

If that’s you, here’s a reminder that you’re not alone! Your body may feel different, but you’re still capable of doing hard things (like a new Bar Method class format, for example), and our expert instructors and empowering community are here to support you every step of the way.

What’s the best exercise for perimenopause? In our humble opinion: barre!

While barre isn’t the only option for perimenopause exercise, it is a highly effective workout for navigating the physical and emotional changes that come with perimenopause. Here are some of the key benefits: 

• Less impact on joints: Every Bar Method exercise is low-impact and joint-friendly — perfect for perimenopause, which can include increased joint pain and stiffness due to hormonal fluctuations. 
• Improved weight management: Barre builds lean muscle, which can increase your metabolic rate and support weight management.  
• Better balance and stability: Hormonal changes can impact your coordination and balance. Our Method emphasizes core engagement, postural alignment, stability, and mobility.
• Stronger pelvic floor muscles: Doing core work during barre often requires engaging the pelvic floor. This is important for maintaining bladder control and core function as hormone levels shift.
• Increased muscle mass and strength: Resistance and bodyweight exercises in barre help build and maintain muscle mass while supporting bone health (more on this later!).

What makes barre different from other workouts?

Think barre isn’t strength training? Think again — it’s a full-body challenge that changes you from head to toe, even with the lightest weights in class. We do this through a combination of isometric movements and exercises that emphasize your deepest, supporting muscles.

Every exercise in our Method is meticulously developed, tested, and approved by physical therapists to ensure that it’s both safe and effective for all bodies — and that includes perimenopausal women. Our expert barre instructors carefully plan every class to build functional strength, promote mind-body awareness, and leave you feeling empowered and supported no matter what your body needs.

How barre fits into your menopause strength training plan

Sarcopenia (age-related muscle loss) can be a significant concern for women during menopause due to the drop in estrogen, which plays a protective role in muscle maintenance. The good news: Barre is a form of resistance training, which combats the effects of sarcopenia. 

Our Method builds strength through bodyweight movements, weighted exercises, and isometric holds. These methods stimulate slow-twitch (endurance) muscle fibers, promote muscular endurance and toning, and preserve lean muscle mass. While barre doesn’t build large muscle bulk, our Method promotes consistent muscle engagement without overstrain — reducing the risk of injury — and activates all major muscle groups for total-body strength. 

Barre is an effective and integral complement to an exercise plan for menopause that includes higher-intensity workouts. Barre offers a safe and sustainable way to build strength, maintain lean muscle, and support overall health during this transition.

How many barre classes should you take?

Generally, we recommend taking three or more Bar Method classes per week for optimal benefits. Our Method features five signature formats to fit your every need and goal, so your ideal class type and frequency depend on your existing routine. 

For example: If barre is your only workout, a weekly routine that combines Bar Strength, Bar Method, and Bar Flow will help you build strength and allow time for recovery. If you strength train outside of barre, Bar Method, Bar Method Cardio, or Bar Flow can serve as a complement to your routine.

4 tips for effective perimenopause exercise

Taking barre classes throughout perimenopause can be incredibly beneficial, but can require more intention and self-awareness as your body changes. Tips for safe, effective, and sustainable perimenopause exercise include:

• Listen to your body. Energy levels, symptoms, and general comfort can shift from day to day, so respond to what your body needs. Feeling sluggish? Try a Bar Flow class. Feeling powerful? Time for Bar Strength or Bar Method Cardio.
• Focus on consistency over intensity. This will help strengthen your body without stressing your system.
• Prioritize recovery and stretching. Estrogen supports joint lubrication and muscle repair, so as your levels fluctuate, recovery may be slower. Stretching and rest days can help your body recover faster.
• Hydrate and nourish your body. Increasing fluid and protein intake will support your strength and energy levels to power your workouts — and help you feel your best throughout the day.

Related: The Essentials of Muscle Healing

Perimenopause and exercise: Support your body and renew your inner strength

Working out, especially during perimenopause (and beyond), isn’t about perfection. It’s about consistency and strength, both of which you will find at The Bar Method. 

Bar Method Physical Therapy Consultant Kerrisa Smith Manheimer, PT, puts it this way: “Give it a try and have fun! The community you will find at The Bar Method is one of the most supportive, effective, and empowering groups you can belong to during this transitional time in your life. Barre classes can help you feel strong, present, and connected to your body, while challenging you both mentally and physically.”

Expert instruction and powerful community make The Bar Method an effective piece of any menopause strength training plan, helping you stay consistent and unlock a new kind of strength during perimenopause.

More health and wellness tips for you

• Key Reasons to Be Proud of Yourself on Your Journey
• Not Seeing Results? How Fitness and Nutrition Support Your Wellness Goals
• How to Practice Mindfulness During Barre Class

With five signature class formats to choose from, our Method has something for every body, life stage, and need. Make barre part of your exercise plan and feel the strengthening, restoring power of our Method.