If you’ve been diving into strength training for perimenopause, you’ve likely heard the phrase “lift heavy sht.”* But what does lifting heavier actually mean? And how do you know if you’re lifting heavy enough to see real benefits?
During perimenopause, our bodies go through significant hormonal shifts, particularly fluctuating estrogen levels, which impact muscle mass, bone density, and metabolism. Strength training is one of the most effective ways to counteract these changes, but not all resistance training is equally beneficial. Let’s break down what lifting heavier weights during perimenopause really means and how to ensure you’re getting the most out of your workouts.
Why Strength Training Is Essential During Perimenopause
As estrogen fluctuates and declines, it affects the body in several key ways:
Loss of Muscle Mass – Estrogen plays a role in muscle maintenance, and its decline can lead to muscle breakdown.
Decreased Bone Density – The risk of osteoporosis increases as bone remodeling slows down.
Slower Metabolism – Lean muscle mass helps regulate metabolism, and without enough resistance training, it becomes easier to gain fat and harder to maintain strength.
Lifting heavier weights during perimenopause helps combat these effects by stimulating muscle growth, improving bone density, and supporting metabolic health.
What Does Lifting Heavier Weights During Perimenopause Mean?
Lifting heavier doesn’t mean maxing out your strength or lifting as much as possible—it simply means challenging your muscles enough to trigger adaptation and growth. For most women, this means:
✅ Using a weight that allows you to perform 6–12 reps with good form but feels difficult by the last few reps.✅ Avoiding weights that feel too easy—you shouldn’t be able to do 15+ reps effortlessly.✅ Gradually increasing the weight over time (progressive overload) as your body adapts.✅ Focusing on compound movements (like squats, deadlifts, and presses) that engage multiple muscle groups for maximum benefit.
Heavier weights don’t mean reckless lifting—it’s about moving with intention and control. Strength training should be a somatic practice, just like yoga or Pilates, where you tune into your body’s needs, form, and progression.
How to Know If Your Weight Is Heavy Enough
A simple way to gauge whether your weights are heavy enough is to ask yourself:
Can I complete 6–12 reps with good form, but feel real effort in the last 2–3 reps?
Could I easily do 5+ more reps? If so, the weight is too light.
Do I feel the work in the intended muscles rather than just feeling exhausted?
If your weights feel too easy or you’re breezing through sets without much effort, it’s time to go heavier. This doesn’t mean lifting unsafely—progress should be gradual and based on your body's feedback.
Balancing Strength and Mobility in Perimenopause
Some women worry that lifting heavier weights might reduce flexibility or increase the risk of injury. In reality, proper strength training can improve mobility and joint stability when combined with mindful movement.
As someone who integrates strength training with yoga, surfing, and hiking, I’ve found that lifting heavier doesn’t take away from movement—it enhances it. Strength supports endurance, balance, and coordination, making other forms of movement feel more effortless.
Instead of thinking of heavier weights as something separate from mobility or somatic movement, consider them part of a holistic approach to keeping your body strong and resilient.
Final Thoughts on Lifting Heavier Weights During Perimenopause
Lifting heavier weights during perimenopause isn’t about lifting the absolute maximum you can handle—it’s about challenging your body enough to maintain muscle, protect bone health, and keep you feeling strong.
The key takeaways:
💪 Choose weights that challenge you within 6–12 reps💪 Progressive overload is essential—gradually increase weight over time💪 Strength training should feel empowering, not exhausting💪 Integrate it with other movement practices for a well-rounded approach
Whether you're new to strength training or already incorporating weights into your routine, remember: your version of heavy is unique to you. The goal is to build strength that supports your body, your lifestyle, and your well-being through perimenopause and beyond.
With love,
Shaini
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