Here we are, in Menopause Awareness Month, and it's finally starting to feel like there's a spotlight on a phase many of us were never prepared for—perimenopause. For context, menopause officially starts when you've gone an entire year without a period, with the average age for Australian women being 52. But here's the kicker: the symptoms? They can start creeping in 8-10 years earlier. Yep, in your early 40s (or even late 30s), changes can begin that most of us weren't warned about.
 
Recent findings from the Senate Inquiry into menopause revealed something that might not shock you: most doctors only get about an hour of training on menopause during their entire education. No wonder so many of us have been misdiagnosed, dismissed, or left feeling like we're just not coping "right."
 

Perimenopause: The Symptoms You Didn't Expect
For most of us, menopause was sold as a story of hot flushes and maybe a bit of moodiness, right? But when you hit your mid-40s, and suddenly every joint feels stiff, or you're hit with waves of anxiety that don't seem tied to anything, it's hard to know where to turn. Perimenopause doesn't always look like the textbook version of menopause, and that's the part they forgot to tell us. Instead of obvious hot flashes, you might experience brain fog, sleep issues, or a mood that swings unpredictably.
 
And many women, during the Senate Inquiry, shared stories of being brushed off—told that it was just "stress" or "getting older."
 
The reality is, if no one is telling us what's happening or validating our experiences, how can we articulate what we need or where to find help?
 
MHT (HRT) Might Be the Game Changer
Menopause Hormone Therapy (MHT), also known as Hormone Replacement Therapy (HRT), might be the answer for some of these symptoms. It's not the same for everyone, but for many women, MHT is a game changer when it comes to managing symptoms like anxiety, hot flashes, and even joint pain. It's worth seeking a specialist to discuss whether MHT is right for you.
 
If you've heard concerning reports about MHT being linked to breast cancer, know that a lot of this is misinformation or lacks context. The reality is more nuanced, and a specialist is the best person to help you understand the benefits and risks as they apply to your life. An excellent place to start is the Australian Menopause Society, where you can find a qualified specialist who really knows their stuff. Don't let fear hold you back—get the right information from someone who understands the whole picture.
 
Why Exercise Matters (But It's Different Now)
The truth is exercise can be your best ally during perimenopause and beyond—but it's a bit of a different game now. You might be used to smashing it at the gym, using high-intensity workouts to feel in control, drop a few kilos, or relieve stress. But what worked for you before might not work the same way now—it might even backfire.
 
Instead of feeling better, those all-out sessions can leave you drained, pushing up your stress hormones and making those sleepless nights worse. What you need is a new playbook—one that listens to your body and adjusts for where it's at today, not where it was a decade ago.
 
Here are my 5 best tips for exercising during menopause—because this phase calls for a different kind of approach:
 

1. Embrace Strength and Mobility

Strength training is not just about staying fit—it's your secret weapon for keeping your bones healthy and your muscles strong. But we also need to talk about mobility. You've probably heard of "50's shoulder"— frozen shoulder is a common injury for women going through perimenopause. Add some focused mobility work to minimise risk to keep those shoulders—and other joints—moving comfortably.
 

2. Respect Your Rest Days

Your body needs recovery more than it did in your 30s. Rest is where the magic happens—where your muscles rebuild, where your body catches up. The days of back-to-back workouts might need to shift to every-other-day strength work. Honour your rest days. It's not about taking your foot off the pedal but letting your body catch up.
 

3. Find Your Stress Sweet Spot

You don't have to go all-out every workout to get results. In fact, if your stress levels are already high (hello, life), pushing yourself through high-intensity sessions might be doing more harm than good. Switch it up—try moderate cardio, yoga, or a dance-around-the-living-room session. It's still exercise, and it's still valuable.
 

4. Adjust with Your Energy Levels

Menopause means fluctuating energy levels - one day, you're raring to go, and the next, you feel like you've hit a wall. Listen to that. On low-energy days, do something gentler. On the good days, go for it. It's about balance, not punishment.
 

5. Movement for Stress Relief

Exercise can still be the best remedy for stress—just maybe not in the way you've always thought. Long walks, a gentle jog, or even practising breathwork can work wonders. Try box breathing: inhale for four counts, hold for four, exhale for four, hold for four—it's surprisingly calming. Movement is still powerful, but sometimes the slow, steady kind is precisely what you need.
 
What's Next? Creating the Support We All Deserve
Here's the thing: the more we talk about it, the more we break the stigma that keeps menopause in the shadows. If you've felt alone in this phase, wishing for someone who really "gets it"—maybe that someone could be you. The coach, the guide, the empathetic ear you wish you had.
 
If you're ready to turn this experience into something more, think about becoming a coach for other women on this journey. Fitness and health are powerful tools, and understanding what works during perimenopause could be the difference for someone else. Check out the resources we offer to train menopausal and perimenopausal women here.
 
We deserve coaches who understand our bodies—maybe it's time to be the one that you've been looking for.
 
 
 
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