5 Strength Training Mistakes Women Make in Perimenopause
Did your workouts stop working?
You’re in the gym 4–5 days a week, lifting, meal-prepping, doing “all the right things” but your body still looks soft, your belly feels puffier than ever, and no matter how much harder you push, nothing seems to change.
For years, we were taught that the path to a strong and sexy body was eating less and doing more cardio. And sure, while we were younger, it always did the trick. The scale went down, we got smaller, and that was enough.
In perimenopause, those quick fixes backfire. They strip away muscle, slow down your metabolism, and leave you with stubborn fat. 😱
After coaching thousands of women over 40, I see the same mistakes again and again. Let’s break down the five most common strength training mistakes women make in this season of life — and how to finally train in a way that builds the strong, lean body you’ve been chasing.
Mistake #1: Overdoing Cardio
When the scale stops moving, many women double down on what they know — more cycling, long-distance running, training for marathons, or spending hours swimming and dancing. And while these activities keep you fit and active, they don’t necessarily move you closer to the body you say you want.
Here’s the problem: endurance-style cardio and high-volume sports burn calories in the moment but also spike cortisol, your main stress hormone. In perimenopause, cortisol is already elevated thanks to hormone fluctuations. Add in hours of cardio and you’re not only breaking down muscle — you’re actually storing more fat than ever, especially around the midsection.
If your goal is a lean, defined, muscular look, those endless miles or extra practices may be keeping you stuck in a “skinny-fat” body composition.
The fix: Make strength training the foundation of your routine. Three to five focused lift sessions per week are enough to build visible muscle. Keep cardio strategic — 20–30 minutes of low-impact conditioning or short intervals to support your heart health, not hours on the bike or pounding the pavement. Use your sports for fun, but don’t confuse them with a body recomposition plan.
Mistake #2: Chasing Heavy Without Mastering Form
Strength without proper form doesn’t translate into the physique you want.
What I see over and over:
Squats that are all quads because you're not activating your glutes.
Deadlifts where the lower back takes over.
Heavy presses with working your arms rather than your chest.
Sometimes you actually need to lift less weight with better form to get more out of every rep. Take your time with each movement. This isn't a race of who can lift the fastest.
The fix: Focus on mind-muscle connection, tempo, and control before chasing numbers. Then use progressive overload strategically: small increases, varied angles, and advanced techniques to keep muscles growing. That’s how you go from “strong” to Strong & Sexy.
Mistake #3: Ignoring Recovery
In your 20s, you could get away with drinking all night, get 4 hours of sleep, and back-to-back workouts. Not anymore. Hormonal changes slow recovery, and pushing through fatigue only leads to inflammation, injuries, and stalled progress.
Our instinct is to work harder in return by doing another cardio session, double up on training days, or grind through soreness but that only drives cortisol higher and keeps your body stuck.
The fix: Treat recovery as part of your training plan, not an afterthought. Quality sleep, mobility work, stress management, and scheduled rest days are what keep your hormones balanced and your joints safe. When recovery is dialed in, you don’t just avoid burnout. You come back stronger, leaner, and more defined.
Mistake #4: Not Fueling Enough
We were taught for years that fewer calories = faster fat loss. So you cut carbs, keep meals small, and push through your lifts on fumes all while wondering why your body still looks soft.
Without enough protein and carbs, your muscles can’t repair or grow. Instead of leaning out, your body slips into survival mode — holding onto fat, breaking down muscle, and leaving you frustrated no matter how hard you train.
The fix: Use protein and use carbs to fuel your workouts instead of fearing them. Food isn’t the enemy — it’s the tool that unlocks visible muscle and true fat loss after 40.
Mistake #5: Training Without a Plan
Random workouts, YouTube videos, or hopping from class to class might keep you moving, but they won’t get you visible results. Without structure, there’s no progression — and without progression, there’s no transformation.
The fix: Follow a periodized strength program that builds strategically over time. You need intentional splits, smart exercise selection, and a plan designed for women in midlife.
Muscle is your #1 anti-aging tool.
Recovery is a non-negotiable.
Fueling your body builds muscle.
Perimenopause doesn’t mean you can’t look lean, strong, and defined. It just means you have to train smarter. If you're ready to build your own custom plan, apply here.
