Question 1

Are bodyweight exercises effective for women over 40?

Accepted Answer

Absolutely. For women over 40, bodyweight exercises are one of the most effective ways to build functional strength while protecting the joints. As we age, maintaining lean muscle mass becomes a priority to support a healthy metabolism. Movements like Glute Bridges and Push-ups use your own mass to create resistance, which stimulates bone density and muscle growth. Because these exercises can be modified to fit any fitness level, they provide a sustainable way to stay active without the high injury risk associated with heavy external weights. Consistent bodyweight training also helps regulate insulin sensitivity, which is crucial during the perimenopausal transition.

Question 2

How often should I do bodyweight exercises at home?

Accepted Answer

For optimal results, I recommend performing bodyweight exercises at home three to five times per week. Consistency is the key to seeing changes in muscle tone and energy levels. You might choose to do a full-body circuit involving Bodyweight Squats and Mountain Climbers, or focus on mobility days with Child’s Pose and Thread the Needle. Giving your body 24 to 48 hours of recovery between intense sessions is vital, especially as recovery times can lengthen during perimenopause. Listening to your body’s signals is the best way to determine the right frequency for your unique hormonal cycle.

Question 3

Can bodyweight exercises help with perimenopause weight gain?

Accepted Answer

Yes, bodyweight exercises can be a powerful tool against the 'menopausal middle.' Unlike high-intensity cardio which can sometimes spike cortisol and encourage fat storage, bodyweight resistance training builds metabolically active muscle. Increasing your muscle-to-fat ratio helps your body burn more energy at rest. Exercises like the Side Plank and Reverse Lunge engage large muscle groups, which improves glucose metabolism. When combined with a protein-rich diet, a regular routine of bodyweight exercises helps stabilize blood sugar and manage the weight shifts often triggered by fluctuating estrogen levels.

Question 4

Which bodyweight exercises are best for bone density?

Accepted Answer

Weight-bearing bodyweight exercises are excellent for supporting bone health. To stimulate bone growth, you need to put healthy stress on the skeletal system. Movements like Jumping Jacks provide a gentle 'impact' that signals bones to strengthen, while resistance-based moves like Push-ups and Squats pull on the bone tissue through muscle contraction. This mechanical loading is essential for preventing osteopenia and osteoporosis, conditions that become a higher risk for women as estrogen levels drop. Incorporating a variety of these movements ensures you are supporting your frame from multiple angles.

Question 5

Do I need any equipment for these bodyweight exercises?

Accepted Answer

The beauty of bodyweight exercises is that they require zero equipment, making them the most accessible form of fitness. Your own body provides all the resistance necessary to see real physiological changes. While a yoga mat can provide comfort for floor-based moves like the Bird Dog or Downward Facing Dog, it isn't strictly necessary. This lack of equipment removes the common barriers to exercise, allowing you to fit a quick 10-minute session into a busy schedule, whether you are in your living room or traveling. Your body is the only gym you truly need.

Bodyweight Exercises for Women

Exercises

Glute Bridge

Child's Pose

Forward Fold

Reverse Lunge

Side Plank

Bird Dog

Downward Facing Dog

Mountain Climbers

Push-up

Thread the Needle

Jumping Jacks

Bodyweight Squat

Video workouts

Workout 7

Workout 8

Day 2

Workout 8 – Combo

Stretching 5. Full Body Flexibility Flow

Workout 8

Workout 3

Workout 4

Workout 6

Why this matters in perimenopause

Your trainers

Natalia Gunnlaugs

Mish Naidoo

Jessica Casalegno

Danielle Harrison

Sophie Jones

Beth Hannam

Frequently asked questions

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