Making Time to Be Healthy in Perimenopause: Why Strength, Zone 2 Cardio, and Creatine Matter More Than the Scale
Let’s Talk About the Scale (and Why It’s Not the Whole Story)
If you’re in perimenopause, you already know: the bloat is real, the weight gain feels unfair, and brain fog is part of the daily struggle. Chasing a “perfect number” on the scale often leads to frustration. Hormonal changes shift how we store fat and recover, while water fluctuations can swing weight by several pounds overnight.
Instead of the scale, track what matters: strength gains, energy, sleep quality, and how your clothes fit. These are the real markers of health.
Zone 2 Cardio: Your Metabolic Superpower
Zone 2 cardio—steady, conversational-pace exercise, improves mitochondrial function, metabolic health, and endurance. You’ll know you’re in Zone 2 if you can talk in full sentences but not sing.
✅ Target: 150–300 minutes per week (short bouts count).
✅ Examples: brisk walking, light jogging, cycling, or rucking.
This isn’t about burning calories, it’s about training your metabolism to use energy efficiently, reducing long-term disease risk, and supporting hormone changes.
Strength Training: Non-Negotiable for Women in Midlife
Estrogen decline accelerates muscle and bone loss, so lifting isn’t optional, it’s protective. Studies show that resistance training improves bone density, muscle strength, and metabolism in perimenopausal and postmenopausal women.
How to start:
- 2–3 sessions/week (30–45 minutes each).
- Focus on compound moves: squats, deadlifts, presses, rows, and carries.
- Gradually increase resistance (progressive overload) to keep muscles adapting.
This is the single most powerful tool for staying strong, lean, and functional into your 40s, 50s, and beyond.
Creatine: A Game-Changer for Muscles and the Brain
Creatine monohydrate has been making headlines, and for good reason. It boosts muscle energy (ATP production) and shows promise for cognitive support, including processing speed and memory.
For women navigating perimenopausal brain fog, creatine may be a simple daily tool to support both strength and mental clarity.
A Simple Week That Fits Real Life
You don’t need hours in the gym. Here’s a doable structure with 20–30 minute blocks:
- Mon: 25 min Zone 2 (brisk walk, bike)
- Tue: 30 min Lift A (squats, presses, rows)
- Wed: 2 short walks + mobility (15–20 min total)
- Thu: 30 min Lift B (deadlifts, push-ups, carries)
- Fri: 25–30 min Zone 2
- Sat/Sun: Optional Zone 2 or family hike
Short bouts count. Stack movement throughout the day and keep it simple.
The scale doesn’t define your health-your energy, strength, and resilience do.
Call to Action
Ready to reclaim your energy and confidence in perimenopause? At Burke Counseling & Wellness, I support women navigating transitions with both mental and physical wellness strategies.
