03/09/2026
Worried lifting weights will make you bulky in perimenopause? Think again. 🩷
One of the biggest myths I hear from women is:
“I don’t want to lift weights because I don’t want to get big.”
But here’s the truth…
It is very difficult for women to become bulky accidentally from strength training.
Women naturally have much lower levels of testosterone than men, and testosterone plays an important role in building muscle mass. So unless you’re specifically training and eating to build significant muscle, lifting weights is far more likely to help you become stronger and more toned than bulky.
And during perimenopause, strength training becomes even more important.
🏋️♀️ Builds and protects muscle — helping you maintain strength and lean body mass as you age.
🔥 Supports healthy body composition — building muscle can help you maintain or reduce body fat when combined with good nutrition and regular movement.
🦴 Supports bone health — declining oestrogen during perimenopause can accelerate bone loss, and weight-bearing exercise helps strengthen bones.
⚡ Supports your metabolism — muscle tissue uses energy, so maintaining muscle helps support your daily energy expenditure and makes it easier to manage changes in body composition.
💪 Helps you feel strong and capable — whether that’s carrying shopping, climbing stairs or simply feeling more confident in your body.
And you don’t need to spend hours in the gym or lift super-heavy weights.
Start where you are.
Use dumbbells, resistance bands or your own bodyweight.
Don’t be afraid of getting bulky.
Be afraid of losing the muscle, strength and bone health your body needs. 🩷
Your perimenopause body doesn’t need more punishment.
It needs to be supported, nourished and strengthened.
Like and follow for more simple perimenopause nutrition, exercise and mindset tips.
