Quick Summary
30 minutes of structured upper body strength training is all you need to sculpt, tone, and shape your arms during perimenopause. This post lays out the exact arm exercises you need to get started.
Most women don’t realize that perimenopause can start as early as their mid to late thirties and can last throughout much of their forties. If you’re in perimenopause or over the age of 35, you might have begun to notice that your body responds differently to workouts than it did in the past.
Women start to notice changes in strength, recovery, body composition, and where they carry their weight during this season of life. While many of us were conditioned to turn to more cardio or harder workouts, strength training is hands–down one of the most effective things you can do to combat perimenopause.
This 30-minute perimenopause arms workout is designed to help you build upper body strength, support muscle maintenance, and challenge your arms without spending hours in the gym. The best thing you can do to support your strength and longevity in midlife is to follow an intentional strength training program that includes strength training fundamentals that work with your body, not against it.
Why Strength Training Matters During Perimenopause
During perimenopause (which can begin as early as your mid-thirties!), hormonal shifts can affect muscle mass, recovery, energy levels, and body composition.
Strength training can help support:
- Muscle maintenance
- Bone health
- Metabolism
- Functional strength
- Confidence in everyday movement
And despite what many women think, you do not need long workouts to see benefits. In fact, long workouts can actually start to work against you during this phase of life. Thirty to forty-five focused, intentional minutes of strategic strength training can be incredibly effective.
Equipment Needed
In order to complete this workout, you will need:
- Dumbbells (1-2 pairs is optimal)
- Optional exercise mat
- Water nearby
Choose weights that feel challenging by the final few reps while still allowing good form.
Let’s Train!
The full arms workout, which takes roughly 30 minutes, is outlined in the box below.
Perimenopause does not mean you need extreme workouts; in fact, most women at this stage of life do far better with a structured strength training program that supports both progression and recovery. This 30-minute arms workout helps you build strength, challenge your upper body, and create consistency without spending too much time in the gym.
Give this workout a try, and if you enjoy it, consider joining the Simply Strong App for a complete strength training program that’s perfect for perimenopause and beyond
