This one is personal. Perimenopause, the years before menopause when your hormones start riding a rollercoaster. If you're in your forties, sleeping less soundly, recovering slower, and feeling like your core changed owners without telling you, this guide is for you. Good news: movement remains one of your best allies, and Pilates is especially well-suited to this stage of life.
Next step: explore live Pilates classes, built for real women.
What is perimenopause, exactly?
Perimenopause is the hormonal transition before menopause, often between 40 and 55, sometimes earlier. Estrogen and progesterone fluctuate, then decline. The effects reach the whole body: broken sleep, mood swings, weight gain around the waist, more sensitive joints, a drier and less elastic pelvic floor, and bone density starting to dip. About 1 in 3 women will also experience urinary leaks at this stage. None of it is "in your head", and almost all of it responds to adapted training.
Why is Pilates especially useful now?
- Partial-load strength work, bone stimulus without hammering the joints
- Pelvic-floor-aware training, can support circulation and control, which may ease leaks and dryness concerns through circulation and control
- Posture and chest opening, counteracts desk posture and neck tension
- Breath and nervous system, breathwork helps regulate stress and sleep
- Live community, small-group classes break the isolation many women feel here
What to avoid (or adapt)
Very high-impact training if your joints are sensitive or you're leaking: jumping, intense running, dry HIIT. Not forbidden forever, but during the transition, your body responds better to progressive strength than to shock. Pilates offers that path: adapt one day, progress the next.
| Perimenopause goal | LOVJOY approach |
|---|---|
| Strength & bone density | Pilates with progressive resistance |
| Pelvic floor | Specific work in every class |
| Sleep & stress | Guided breathing + floor-based cool-down |
| Energy & mood | Consistent, moderate movement, not exhaustion |
| Community | Small live groups, women your age |
How long until you feel a difference?
Many women notice better energy and sleep after 3–4 weeks of consistent practice (2–3 classes a week), and a real difference in strength and control around 8 weeks. Not miracles, consistency, with someone coaching you.
When to see a professional first
If your symptoms are intense (exhausting night sweats, depression, significant leaking), talk to your doctor, treatments exist and exercise complements them without replacing them. Then come to class; we'll adapt.
Alexandra is a certified Mat and Reformer Pilates instructor (Body Control Pilates UK, Balanced Body) and registered naturotherapist (ANQ). Insurance receipts available for private sessions.
Try it free: your first live Pilates class is on me.
