How Strength Training Helped Me Stay Healthy And Maintain My Weight During Perimenopause

I started working out at age 14 because I was inspired by fashion magazines that featured slim, toned models. This led to a difficult relationship with food and exercise during my teenage years. I often bounced between extreme diets and intense workouts, which resulted in gaining and losing the same 10-15 pounds repeatedly.

My approach to exercise changed when I was 21, after I was introduced to strength training by my then-boyfriend, now-husband, Alan Aragon. He was passionate about lifting weights, and I joined him. Strength training gave me a new sense of empowerment and helped me develop muscle tone. It was no longer about trying to look like the models in magazines but about feeling strong and capable.

As I continued lifting weights, I also learned about flexible eating from Alan, who focused on nutrition without restrictive diets. This new perspective allowed me to enjoy foods like ice cream without guilt. I eventually became a certified personal trainer and started working at a gym, but due to my busy lifestyle, I could only strength train occasionally.

In the years that followed, my weight stayed relatively stable because I ate healthy meals for my family, but I lacked the muscle tone I had gained earlier. Despite this, I always thought that one day, I would get back into shape.

In 2019, I returned to consistent strength training to cope with stress. It became a way to clear my mind, and it was during this time that I began perimenopause at age 47. I noticed changes in my body and knew I needed to adjust my diet to prevent weight gain, especially around my core, which is common during perimenopause.

With guidance from Alan, I focused on maintaining my weight and muscle. I increased my protein intake to around 120 grams daily and prioritized calcium-rich foods and vegetables. I didn’t restrict any foods but made sure I ate nourishing meals. This approach allowed me to successfully maintain my weight and body composition during this stage of life.

Now, my workout routine includes four days of strength training. I alternate between upper and lower body exercises, each session lasting about an hour. I focus on exercises like hip thrusts, leg presses, chest presses, and rows. I also do 12-15 reps per exercise and four sets, including warm-ups with lighter weights.

I recently added a fifth day for cardio, doing 30 minutes on the stair climber. On rest days, I don’t plan any workouts but stay active through my personal training sessions and household tasks.

The key to my strength transformation was creating a sustainable and flexible workout routine and diet. I used to push myself too hard with cardio and restrictive eating, which led to burnout. Once I discovered strength training, I found a type of exercise that I enjoyed and could maintain over time. I’ve also become more flexible with my food choices, allowing myself the occasional indulgence.

This balanced approach has made me feel better, both physically and mentally. I’m confident that by sticking to a consistent and adaptable routine, I can stay healthy and feel strong at any age.

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