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\u201cHormonal shifts during perimenopause, particularly the decline in oestrogen, can lead to increased fatigue, joint pain, broken sleep, and a slower recovery rate,\u201d explains women\u2019s health expert and personal trainer, Edwina Jenner<\/a>. \u201cThese changes mean that your body may not tolerate the stress of high-intensity workouts as it once did. What used to be energising may now feel draining or even cause injury.\u201d<\/p>\n So, where did that leave me? Well, luckily, I fell in love with beginner Pilates<\/a> at exactly the same time as falling out of love with my beloved HIIT. Whether this was pure coincidence or cosmic karma, Pilates in perimenopause proved a lifeline for my body and mind. The benefits of Pilates at any stage of life are myriad (think better posture, improved core strength, enhanced flexibility and mobility), but in perimenopause (and menopause<\/a> itself), Pilates comes into its own.<\/p>\n The benefits of Pilates in perimenopause1. It’s still a full-body burn<\/p>\n \u201cLow-impact workouts like barre or Pilates are brilliant options in perimenopause,\u201d explains Jennie Brown, trainer and founder of Meet You At The Barre<\/a>. “They are kind to joints, and help build strength, mobility and core control functionally.\u201d<\/p>\n Pilates sceptics, listen up: mistake low impact for low intensity at your peril. Previously, I thought the only way to feel I\u2019d had a \u2018proper\u2019 workout was to push my body to exhaustion. But Pilates builds the burn in a slower (but no less intense!) way.<\/p>\n My reformer Pilates<\/a> classes are intense in the best way, so I don\u2019t even miss the burn of HIIT. You\u2019ll know what I mean if you\u2019ve experienced the infamous Pilates shake.<\/p>\n (Image credit: Anna Bartter)<\/p>\n 2. Pilates build muscle mass and preserves bone density<\/p>\n The hormonal changes that occur during perimenopause can leave us susceptible to reduced bone density (osteopenia) and muscle mass (sarcopenia) as women, increasing our risk of injury if we fall. But (you\u2019ve guessed it!) Pilates is the perfect, sustainable way to build lean muscle mass and offset the risk of osteopenia, too.<\/p>\n Research by the University of Exeter<\/a> shows that resistance training, which includes Pilates with weights<\/a>, is beneficial at all stages of menopause.<\/p>\n \u201cSarcopenia, low bone density, and rising body fat levels are feared hallmarks of perimenopause,\u201d says Kate Taylor, sports therapist and trainer at HOOKE Fitness<\/a>. \u201cWith the right stimulus (exercise), these can be avoided. Pilates is a lovely way to nourish the body through movement, and you can absolutely still build muscle and support your bones with lower-impact exercise. The key here is to take the muscles to near-fatigue, as the body needs sufficient stress to adapt – known as hormesis.”<\/p>\n 3. Pilates encourages mindful movement<\/p>\n Managing perimenopause, for me, has been as much about calming my mind as it has been dealing with the physical symptoms. Pilates has played a huge part in teaching me to engage with my nervous system, using my breath to deepen the moves and still my racing brain.<\/p>\n While I\u2019m not yet at the stage where I\u2019m considering hormonal medication (HRT<\/a>), although this is something I’m entirely open to, I know that lowering my stress levels will help keep my hormones happier.<\/p>\n \u201cSwapping HIIT for Pilates during perimenopause can be a game-changer,\u201d agrees Kate Rowe-Ham<\/a>, a personal trainer, strength specialist, and founder of Owning Your Menopause<\/a>. \u201cPilates focuses on <\/strong>core strength, alignment, balance, breath control, and stability, all of which support your nervous system and hormonal health.\u201d<\/p>\n 4. Pilates in perimenopause helps cultivate a sense of control<\/p>\n Let\u2019s face it, our lives can feel increasingly out of control in midlife. From raising teens and caring for ageing parents to the rollercoaster of menopausal hormones, it\u2019s easy to find ourselves overwhelmed, frazzled, and in need of a nervous system reset.<\/p>\n Pilates does just that. Since practicing regularly, I\u2019ve felt calmer and more like myself again.<\/p>\n \u201cRegular exercise helps to steady the ship during perimenopause,\u201d says Brown. \u201cIt not only supports bone health, preserves muscle (which we naturally start to lose), and helps manage weight, it also boosts your mood, and helps with stress levels and sleep. Most importantly, it gives you back a sense of control when everything else can feel a bit out of whack.\u201d<\/p>\n 5. Pilates improves pelvic floor function<\/p>\n Last, but certainly not least, one of the reasons I first turned to the practice was to rehab my pelvic floor post-childbirth. Perimenopause is also a time when we\u2019re likely to experience urinary issues.<\/p>\n \u201cDuring perimenopause (which can last up to 10 years), oestrogen and progesterone levels drop,\u201d explains Anna Woolley<\/a>, pelvic health physiotherapist at Core LDN<\/a>. \u201cThese hormones, produced by your ovaries, are critical for pelvic floor function. Their decline can cause thinning, weakening, and reduced elasticity of these muscles, impacting bladder, bowel, and sexual function.”<\/p>\n But there is some good news: Pilates in perimenopause can be effective in helping us to strengthen our pelvic floor, and it has absolutely taught me to tune into my pelvic floor function. A good Pilates teacher will teach you how to activate your pelvic floor correctly and perform Pilates exercises (like pelvic tilts<\/a>) using these muscles to stabilise the core.<\/p>\n \u201cThis dual focus means that while doing Pilates, clients are simultaneously strengthening their pelvic floor,\u201d says Woolley. \u201cAdditionally, the pelvic floor works in conjunction with muscles like the glutes, inner thighs, and abdominals, so strengthening these with Pilates also helps enhance pelvic floor strength.”<\/p>\n (Image credit: Anna Bartter)<\/p>\n Why is movement essential in menopause?<\/p>\n It was clear that I needed to change my workout routine, but menopause is no time to be ditching exercise. While research into the benefits of Pilates in perimenopause specifically is limited, it\u2019s well established that movement is medicine.<\/p>\n As well as the obvious benefits of strength training<\/a> for reducing muscle and bone loss in menopause, studies<\/a> show that weight-bearing <\/a>exercises reduce the severity of menopause symptoms, including hot flushes, according to a review in the Menopause Journal<\/a>.<\/p>\n In fact, Rowe-Ham goes as far as to say that building muscle is the “insurance policy for midlife” and beyond. \u201cStrength training is one of the best things you can do for metabolism, bone density, and mental wellbeing,” she says. “Sleep, stress management, and nutrition matter more than ever, too. Movement is just one piece of the puzzle. Perimenopause is the time to start future-proofing your body.”<\/p>\n Should you stop doing HIIT in perimenopause?<\/p>\n All this being said, if you\u2019re deep in the perimenopause trenches and HIIT is serving you well, then don\u2019t let this put you off. “We don\u2019t necessarily have to cut HIIT out entirely, but we do need to be more discerning about our movement in perimenopause,” says Rowe-Ham.<\/p>\n “HIIT has its place, but it might be time to scale back if you\u2019re feeling more wired than energised, struggling with recovery, or finding it hard to sleep. It\u2019s not about removing it altogether; it\u2019s about moderation and timing,” she explains.<\/p>\n Thankfully, armed with the right knowledge, I\u2019ve found my way back to incorporating short HIIT sessions that work for my body into a well-balanced, weekly routine of exercise, so I\u2019m still getting my sweat on and basking in those fabulous endorphins, without the cortisol hangover. That said, if I\u2019m having a particularly busy or stressful week, I have no qualms about ditching it for a Pilates workout at home<\/a> until I\u2019m feeling better again.<\/p>\n \u201cSome women find doing HIIT once a week, alongside other forms of movement, works brilliantly,” says Rowe-Ham. \u201cOthers, like you, feel far better swapping it out entirely for a while, and that\u2019s okay. You must listen to your body. What works for someone else might not work for others.\u201d<\/p>\n And that\u2019s great advice to live by, no matter what stage of life you\u2019re in.<\/p>\n![\"Anna](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/05\/Lncf73SK6w83gqiKYiATQD.jpg\")
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