I see terrible advice for peri/menopausal women everywhere these days. Just last week I saw the IG page of a brand I like (not fitness-related at all) say that women over 40 shouldn’t do any intense exercise. And I GOL (gasped out loud) because NOOOOO.
They have a ton of followers, and I can’t stop thinking about all the women who might be worsening their health and disease risk because of this misinformation. Did the brand mean any harm? Absolutely not. I’ve had a few conversations with the founder, and I can confidently say they were just misinformed and passing along what they thought would resonate. But YIKES. Accuracy matters.
So let’s clear some stuff up. Here are three perimenopause myths that need to die, and what actually works.
Don’t do HIIT after 40.
No. Just…no. Short bursts of high-intensity work are still your friend. They boost cardio, help with insulin sensitivity, and can even help your body composition. But don’t make it your main event. Strength training and daily movement are your foundation. Quick, survivable examples: 10–15 minutes on the bike, 1-minute sprints with walking breaks, or a 12-minute kettlebell circuit. Do it, feel badass, don’t die.Hormones are “mean” and you’re doomed to gain weight.
Yes, hormones are messy. Estrogen and progesterone fluctuations can shift fat to your belly and make fat loss slower. Sometimes they make you a bit insulin resistant — fancy science way of saying “carbs sometimes turn into drama.” You can feel it in bloating, energy dips, or when your jeans start passive-aggressively hinting they’re full. What actually works: lift 2–4x a week, hit 30g+ protein per meal, move daily, and time carbs around activity and sleep. Slower progress, yes. Impossible? No.Pilates counts as strength training.
I love Pilates — I even took a hot Pilates class recently and I am still sore in places I didn’t know existed. But here’s the deal: it doesn’t replace proper resistance training. After 40, muscle, bone density, and pelvic floor strength naturally decline. Pilates is the garnish; lifting is the main course. If you want a program built for women over 40 that hits muscle, bone, deep core, pelvic floor, and mobility, check out The Metabolic Edge — it literally covers all the stuff we actually want and need (plus is an entire community of women, workshops, meal guides, and everything you need to succeed with your fat loss and health goals!)
Perimenopause isn’t a curse. It's a challenge for sure, but with the right strategies, you (we) can feel strong, move better, and finally stop panicking over every birthday we have.
XO,
Tara
P.S. I'm 42. I fully expect some of you who are in your 50s and beyond are saying "Ok, Tara, you just wait." And ya know what? Fair! ;-)