Train Smarter Through Perimenopause
Evidence-based strength training designed for your changing hormones – because your 40s shouldn’t mean giving up on feeling strong, energized, and capable.
You're Not Imagining It
If you’ve noticed it’s harder to lose weight, you’re more tired despite sleeping the same amount, your usual workouts don’t work like they used to, or you’re dealing with hot flashes, brain fog, or mood swings—you’re not broken. You’re in perimenopause, and your body needs a different approach.
Most fitness advice ignores this reality. Generic programs designed for 25-year-old bodies don’t account for fluctuating estrogen, shifting metabolism, or the increased need for recovery during hormonal transition.
That’s where evidence-based perimenopause training makes all the difference.
How Training Changes During Perimenopause
My approach is informed by Dr. Stacy Sims’ research on female physiology and decades of exercise science on training through hormonal shifts.
What your body needs more of:
✓ Heavy strength training – Preserves muscle mass and bone density as estrogen declines
✓ High-intensity intervals – Supports metabolic health and cardiovascular fitness
✓ Recovery time – Your body needs more rest between intense sessions
✓ Protein – 30-40g per meal to support muscle maintenance
✓ Power-based movements – Jumping, sprinting, explosive work (safely progressed)
What to dial back:
✗ Chronic cardio – Long, steady-state cardio can increase cortisol and work against you
✗ Daily high-intensity work – More isn’t better; quality over quantity matters more than ever
✗ Restriction-based diets – Undereating backfires hormonally and metabolically
What Perimenopause Training Looks Like
Every program is customized to your current fitness level, symptoms, and goals, but here’s the general framework:
Strength Training (2-3x/week)
Progressive resistance training with heavier loads and adequate recovery. We focus on compound movements that build functional strength: squats, deadlifts, presses, rows, carries.
Power & Explosiveness (1-2x/week)
Jump training, medicine ball work, and short sprints to maintain fast-twitch muscle fibers and bone density.
Mobility & Recovery (2-3x/week)
Yoga, stretching, and breathwork to manage stress, improve sleep, and support your nervous system.
Nutrition Coaching
Guidance on protein timing, supporting your metabolism, and eating to manage symptoms—not restriction.
Lifestyle Support
Sleep strategies, stress management, and habit formation that actually sticks.
What You Can Expect
Clients typically notice:
✓ Increased energy and better sleep within 2-4 weeks
✓ Improved strength and body composition after 8-12 weeks
✓ Reduced hot flashes and mood swings (exercise helps regulate hormones)
✓ Greater confidence and sense of capability
✓ Long-term protection against osteoporosis, heart disease, and metabolic issues
This isn’t about achieving a “before” body—it’s about feeling powerful, capable, and energized in the body you have now.
Who This Is For
This program is designed for women:
- Ages 40-55 in perimenopause or early menopause
- Who want evidence-based guidance, not Instagram trends
- Tired of programs that ignore hormonal reality
- Ready to prioritize strength over weight loss
- Looking for sustainable, long-term results
You don’t need to be “fit” to start. Wherever you’re starting from, we’ll build a program that works for your body, right now.
How We Work Together
Assessment & Program Design
We start with a comprehensive intake covering your symptoms, health history, current fitness level, and goals. I’ll design a progressive program tailored to your needs and where you are in your hormonal journey.
Training Sessions
In-person (Madrid/Amsterdam) or online, 2-3x per week for strength and power work. You’ll also receive mobility and yoga sequences to do independently between sessions.
Ongoing Adjustments
Your program evolves as you get stronger. We track progress, adjust for how you’re feeling, and modify based on symptom changes throughout your cycle (if you’re still cycling).
Nutrition & Lifestyle Coaching
Evidence-based guidance on eating to support your hormones, improving sleep quality, and managing stress without adding more to your plate.
Training Options
In-Person Training
Train in Madrid Centro or Amsterdam city center at a private gym, outdoors in parks, or at your home—whatever environment helps you feel strongest.
Online Training
Access the same personalized coaching from anywhere in the world. Perfect for busy professionals, frequent travelers, or anyone who prefers training from home.
Hybrid Programs
Combine in-person and online sessions for maximum flexibility around your work schedule and life.
Flexible Training Packages
I offer flexible package options designed to give you the time and support needed to build real, lasting strength through hormonal transition.
You can choose:
- A trial session to experience how we work together
- Small packages to build consistency and see initial results
- Comprehensive programs for deeper transformation and better value
What’s included in every package:
- Evidence-based programming informed by Dr. Stacy Sims’ research
- Strength and power training protocols for perimenopausal women
- Mobility and recovery practices
- Nutrition guidance focused on protein, metabolism, and symptom management
- Lifestyle coaching for sleep, stress, and sustainable habits
- Ongoing adjustments as your symptoms and needs change
- 12 months validity for ultimate flexibility
The approach:
Start where you feel comfortable. Many clients begin with a trial session or small package to see how their body responds to this evidence-based approach, then continue when they experience the difference in their energy, strength, and symptoms.
Ready to Feel Strong Again?
Let’s talk about where you are in your perimenopause journey and create a training plan that works for your body, your symptoms, and your life.
📧 Email: yessica@mahalomoves.com
📱 WhatsApp: +31 6 38 42 59 17
Or book a free 15-minute discovery call to discuss your symptoms, goals, and how evidence-based training can help you thrive through perimenopause.
FAQ´s
Is heavy strength training safe during perimenopause?
Yes! Strength training during perimenopause isn’t just safe—it’s one of the most important things you can do for your long-term health. We’ll start where you are and progress safely.
Will this help me lose weight?
Weight loss may happen, but it’s not the primary goal. We focus on building strength, improving body composition (more muscle, healthy body fat levels), and supporting your metabolic health. Many clients find their body composition improves even if the scale doesn’t change dramatically.
How is this different from regular personal training?
Regular training programs don’t account for hormonal changes, increased cortisol sensitivity, or the specific needs of declining estrogen. This program is designed specifically for perimenopausal physiology using research from experts like Dr. Stacy Sims.
What if I’ve never lifted weights before?
Perfect! We’ll start with foundational movements and progress at your pace. You don’t need any previous experience—just willingness to try.
How long before I see results?
Most clients notice improved energy and sleep within 2-4 weeks. Strength gains and body composition changes typically become noticeable around 8-12 weeks of consistent training.
Can I train if I’m still getting periods?
Absolutely. Perimenopause can last 5-10 years, often while you’re still menstruating. We’ll adjust training based on where you are in your cycle and how you’re feeling.
Do you work with doctors or other healthcare providers?
Yes. I encourage clients to work with their healthcare providers and am happy to coordinate care or provide information about your training program to your doctor.
Resources & Recommended Reading
Books:
- Next Level by Dr. Stacy Sims – The definitive guide to training and nutrition for women 40+
- ROAR by Dr. Stacy Sims – Understanding your biology throughout your lifecycle
My Newsletter:
“Healthy Hacks Mahalo Moves” – Weekly evidence-based tips on training through perimenopause, nutrition strategies, and sustainable habits for women in their 40s and 50s.
What Clients Say
“I spent two years feeling like my body was betraying me. Nothing worked anymore. Within three months of training with Yessica, I had more energy than I’d had in years, I was sleeping better, and I finally felt strong again. She actually understands what’s happening in my body and doesn’t just tell me to ‘eat less and move more. On the contrary: I needed to actually eat more, but with a different approach. Yessica explained me how this works and what I could do – without letting go of the foods I love.”
— Sarah, 47, Madrid
Your 40s Can Be Your Strongest Decade
Perimenopause doesn’t mean slowing down or accepting decline. With the right training, nutrition, and support, you can build strength, energy, and confidence that carries you through the next 40 years.
Let’s create a plan that works for your body, right now.
📧 yessica@mahalomoves.com
📱 +31 6 38 42 59 17