Category: Home Workouts

  • Strength Training During Perimenopause: The 3 Moves I Do When Hot Flashes, Low Energy, and a Busy Schedule All Hit at Once

    Strength Training During Perimenopause: The 3 Moves I Do When Hot Flashes, Low Energy, and a Busy Schedule All Hit at Once

    There’s a particular kind of exhausted that hits in your 40s that nobody really prepares you for.
    It’s not the tired-from-a-bad-night’s-sleep kind. It’s the woke-up-already-drained, hot-at-2am, body-feels-different-than-it-did-two-years-ago kind. The kind where you want to move your body but every workout you try feels like it was designed for someone ten years younger and three hormone cycles behind you.


    I know that feeling because I’ve been in it. Just last night, I woke up five times from hot flashes. I know what the internet tells you to do: more cardio, sweat it out, push harder. I tried that and didn’t see results anymore.

    But here’s what nobody told me… that advice was actually working against me because of perimenopause. The research is clear, and once I understood it, everything about how I approach my workouts changed.


    The answer isn’t more cardio. Although, I still do cardio. But the real sauce is strength training. It doesn’t have to be complicated, heavy, or long.

    Why Strength Training Is the Most Important Thing You Can Do During Perimenopause

    Estrogen decline begins years before your last period, often in your late 30s or early 40s. Your body loses its natural muscle-preservation support system. Estrogen plays a direct role in maintaining muscle mass and bone density. When it drops, both drop with it, often faster than you’d expect.


    This is why so many women in perimenopause notice weight redistribution (especially around the midsection), reduced energy, and a sense that their body composition is changing even when nothing in their diet or routine has. It’s not a willpower problem. It’s hormonal physiology.


    Strength training directly addresses this. Lifting even light weights signals your body to preserve and build lean muscle, which:


    • Increases your resting metabolic rate (so your body burns more calories at rest)
    • Supports bone density at a time when it’s most at risk
    • Improves insulin sensitivity, which reduces fat storage around the belly
    • Regulates mood and sleep through the release of endorphins and growth hormone
    • Reduces the severity of perimenopause symptoms over time


    The research isn’t subtle on this. A 2022 study published in Menopause: The Journal of The Menopause Society found that resistance training significantly improved body composition, muscle strength, and quality of life in perimenopausal women without requiring high intensity.


    Low impact does not mean low effort. It means smart effort.

    What My Workouts Look Like on a Hard Hormone Day


    I’ll be honest with you. There are days where a 45-minute workout is just not happening. Hot flash at 3am, my son needs things before I’ve had coffee, the general weight of everything and some days the most I can commit to is increments of 15 minutes and three moves.


    Those days, this is what I do.


    Three moves. Weights in hand. Done in under 20 minutes including rest. And every single one of them is directly relevant to what your body needs during perimenopause.

    The 3 Moves

    1. Dead Bug with Weights
      The dead bug is one of those exercises that looks gentle and absolutely is not. It’s a deep core stability exercise that protects your lower back, strengthens your transverse abdominis (the deep stabilizing muscle that wraps around your spine), and challenges coordination in a way that keeps your nervous system engaged.
      During perimenopause, core strength is more important than most people realize. Hormonal shifts affect ligament laxity and joint stability. your core is what compensates for that. A strong core also supports better posture, reduces back pain, and helps regulate intra-abdominal pressure.
      How to do it:
      Lie on your back with your knees bent at 90 degrees, shins parallel to the floor. Hold a light weight in each hand and extend your arms straight up toward the ceiling. Slowly lower your right arm back toward the floor while simultaneously extending your left leg straight out — hovering both just above the ground. Return to center. Then lower your left arm and right leg. That’s one rep.
      Go slow. The slower you go, the harder it works. Keep your lower back pressed into the mat throughout.
      Equipment: Light dumbbells, 3–8 lbs depending on where you are.
      Amazon — Bowflex SelectTech Adjustable Dumbbells or CAP Barbell Neoprene Dumbbell Set
    1. Alternating Reverse Lunge with Weights
      The reverse lunge is a single-leg movement, which means it trains balance, hip stability, and unilateral (one-sided) strength simultaneously. For perimenopausal women, this is crucial — single-leg movements help prevent the muscle imbalances that can lead to knee and hip problems as we age.
      The reverse lunge is also significantly more joint-friendly than a forward lunge. The movement pattern reduces shear force on the knee, making it accessible even on days when your joints feel sore or inflamed (which, thanks to estrogen’s anti-inflammatory role declining, is more common in perimenopause than most people expect).
      Lower body strength is your metabolic engine. The more muscle you have in your legs and glutes, the higher your resting metabolic rate — and the more effectively your body manages blood sugar and weight.
      How to do it:
      Stand tall holding a weight in each hand at your sides. Step your right foot back and lower your right knee toward the floor, keeping your front shin as vertical as possible and your chest up. Press through your left heel to return to standing, then bring your right foot back to meet your left. Alternate sides with each rep.
      Equipment: Medium dumbbells, 8–15 lbs. Start lighter than you think you need to.
      Amazon — Yes4All Vinyl Coated Dumbbells or Yes4All Adjustable Dumbbells
    2. Bent-Over Row with Weights
      Upper body pulling movements are criminally underrepresented in most women’s fitness content, and it costs us. The bent-over row strengthens your upper back, rear deltoids, and biceps — the muscles responsible for posture, shoulder stability, and counteracting the forward rounding that happens when we’re hunched over phones, kids, and desk work all day.
      During perimenopause, back health becomes even more critical as bone density in the spine begins to decline. Strengthening the muscles that support the spine directly helps protect it. Strong upper back muscles also help prevent the postural changes that become more common as estrogen drops.
      How to do it:
      Hinge forward at the hips with a soft bend in your knees, keeping your back flat and your core engaged. Let the weights hang in front of you. Drive your elbows back and up, squeezing your shoulder blades together as you pull the weights toward your lower ribcage. Lower with control. That’s one rep.
      Don’t rush this one. The lowering phase (the eccentric) is where a significant portion of the muscle-building stimulus happens.
      Equipment: Medium dumbbells, 10–20 lbs depending on your current strength.
      Amazon Basics Rubber Encased Hex Dumbbells or Bowflex SelectTech 552

    A Sample Workout for a Hard Hormone Day
    This is the actual workout. No warm-up theatrics, no 47-step routine. Just movement.
    Do 3 rounds:
    • Dead Bug with Weights — 8 reps (4 each side)
    • Up Downs — 10 reps (5 each side)
    • Bent-Over Row — 10 reps
    • Rest 60 seconds between rounds
    Total time: 15–20 minutes.
    On a good energy day, add a fourth round or increase your weights slightly. On a low energy day, two rounds still counts. You still showed up.

    What to Expect When You Start Strength Training in Perimenopause
    The first two to three weeks, your body is learning the movements. Don’t expect to feel dramatically different immediately. What you will notice fairly quickly is better sleep quality (strength training improves deep sleep stages), reduced anxiety, and a general sense of having done something good for yourself.
    Over six to eight weeks, you’ll start to notice changes in how your body feels — more stability, less joint soreness, more energy on non-workout days. The hormonal benefits compound over months, not days. Consistency is the whole game here.
    You don’t need to lift heavy. You don’t need to train five days a week. You need to show up consistently with weights in your hands and give your body the signal it needs: build muscle, preserve bone, stay strong.

    One More Thing
    If you’re navigating perimenopause and trying to figure out where to start, I put together a 7-Day Gentle Reset specifically for women 40+. It’s built around the same principles as this post… low impact, strength-focused, designed around how your body actually works right now.

    The Quiet Rebuild Starter Guide is your entry point into the full QRC method. Real workouts, real mom life, no pressure.
    Download the free Quiet Rebuild Starter Guide here: Get the Starter Guide

    And if you’re ready to go deeper the grab the Midlife Rebuild Starter Guide here: Midlife Starter Midlife Starter Guide

    You don’t have to work harder. You have to work smarter, with a body you understand. That’s what we’re building here.
    — Kristie

    Related posts you might like:
    • Home Workouts for Perimenopause: How to Move Your Body When Everything Feels Different
    • 4 Quiet Fitness Moves You Can Do at Home (No Equipment Needed)
    • How to Get Back Into Fitness When You’re Exhausted

    This post contains affiliate links. If you purchase through my links, I may earn a small commission at no extra cost to you. I only recommend products I personally use and trust.

  • The Quiet Workout: How To Exercise Without Waking Your Kids (Most Of The Time)

    The Quiet Workout: How To Exercise Without Waking Your Kids (Most Of The Time)

    This post contains affiliate links. If you purchase through my link, I may earn a small commission at no extra cost to you.

    Every thud on the floor is a child who’s about to be awake for the next two hours.


    If you’ve ever done a jumping jack at 5am and immediately froze — listening for footsteps — you already know exactly what I’m talking about.

    The quiet workout isn’t just a preference. For a lot of us, it’s the only workout that actually works in this season of life.


    I do all of my workouts in my living room before my family wakes up. Floor cleared and a dark room. No crashing weights. Just movement that gets the job done without waking anyone up.


    And honestly? It’s become my favorite way to train. My alarm goes at 4:45am. I enjoy it so much that I’m thinking about waking up an extra 30 minutes early. Just to get in some more “me” time.


    Here’s everything I’ve figured out about exercising in total silence — including 10 exercises that are genuinely quiet, two full routines (one bodyweight, one with resistance bands), and how to set up your space so it actually works.

    Why the Quiet Workout Is Actually a Superpower


    I used to see my limitations and think: smaller space, no equipment, can’t make noise, kids could wake up any minute. How am I supposed to get a real workout in like this?


    But here’s what I’ve learned after months of 5am living room sessions — the constraints are actually the point.


    When you can’t rely on momentum, machines, or impact, you slow down. You use control. You feel every rep. Slow, intentional movement is genuinely harder than throwing weight around, and it builds the kind of functional strength that carries over into real life.


    The quiet workout forces you to be present. There’s no music blasting, no one to impress, no mirrors. Just you, the floor, and the decision to show up.
    That’s not a limitation. That’s the whole thing.

    10 Exercises That Are Genuinely Silent


    These are the moves I come back to again and again — no impact, no equipment required, and all of them can be done in a 6×6 foot space with carpet or a mat.

    1. Slow Bodyweight Squats
      The key word is slow. Three seconds down, a one-second pause at the bottom, two seconds back up. You’ll feel this differently than a regular squat. No impact, no noise, genuinely challenging.
    2. Dead Bug Hold
      Lie on your back. Extend your right arm overhead and your left leg out simultaneously, keeping your lower back pressed into the floor. Hold for five seconds, switch sides. This is harder than it looks and completely silent.
    3. Hip Bridge Pulse and Hold
      Feet flat on the floor, knees bent. Lift your hips, pulse ten times, then hold for ten seconds at the top. Rest and repeat. Your glutes will not forgive you. Zero noise.
    4. Bear Hold
      Start on all fours. Lift your knees one inch off the ground and hold. Everything engages — core, shoulders, quads — all in total silence. Hold for 20–30 seconds.
    5. Wall Sit
      Back flat against the wall, thighs parallel to the floor. Hold. The only sound is your own breathing. Perfect for building lower body endurance without a single thud.
    6. Push-Up Variations
      Regular push-ups, wide push-ups, close push-ups, incline push-ups against the couch. Lower yourself slowly. Three seconds down, one second up. No crashing into the floor.
    7. Side-Lying Leg Raises
      Lie on your side, stack your hips, lift your top leg with control. This works your outer hip and glutes in a way that sneaks up on you. Absolutely silent.
    8. Glute Kickbacks on All Fours
      On hands and knees, extend one leg back and up, squeezing at the top. Slow and controlled. Quiet enough to do with a sleeping baby in the next room.
    9. Plank Shoulder Taps
      High plank position. Tap your right shoulder with your left hand, then switch — slowly enough that your hips barely move. Builds core stability and upper body endurance without a sound.
    10. Seated Floor Twists
      Sit on the floor, knees bent, lean back slightly. Rotate side to side, touching the floor beside your hip with each twist. Your obliques will feel it tomorrow.

    The 15-Minute Quiet Workout Routines


    Routine 1: Bodyweight Only
    A good go-to on the mornings when you don’t want to think. Just move through it and you’re done in 15 minutes.


    Warm-up — 2 minutes
    • 30 seconds slow arm circles
    • 30 seconds hip circles (standing, hands on hips)
    • 30 seconds slow leg swings (hold the wall)
    • 30 seconds gentle neck rolls
    Circuit — Do 2 rounds, rest 60 seconds between rounds.

    EXERCISE – REPS – TIME

    • Slow bodyweight squats – 12 reps
    • Deadbug hold – 8 reps each side
    • Pushup Variations – 10 reps
    • Hip bridge Pulse + hold – 10 pulses/10 sec hold
    • Bear hold – 20 sec
    • Plank Shoulder taps – 10 each side

    Cool down — 2 minutes
    • Child’s pose — 30 seconds
    • Seated forward fold — 30 seconds
    • Figure four stretch — 30 seconds each side


    Total time: approximately 15-20 minutes. No jumping. No noise. Done before the house wakes up.

    Routine 2: Resistance Band Version
    If you have a light set of resistance bands, this version adds more challenge without adding any noise. I use a medium loop band and a heavy loop band — both live in the living room cabinet so there’s no hunting for them at 5am.

    Warm-up — same as above, 2 minutes


    Circuit — Do 2 rounds, rest 60 seconds between rounds

    EXERCISE – BAND SETUP – REPS/TIME

    • Banded squats – Above knees – 12 reps
    • Banded Deadbug – Around feet – 8 reps each
    • Banded hipbridges – Above knees – 10 pulses/10 sec hold
    • Banded side lying leg raises – above knees – 12 each side
    • Banded glute kickbacks -Above knees on all fours – 12 each side
    • Pushups – no band – 10 reps

    Cool down — same as above, 2 minutes


    Total time: approximately 15–18 minutes depending on rest. Completely silent. More challenging than the bodyweight version because the band adds constant tension throughout every movement.

    Lately, I’ve been using the booty bands similar to these that I found on Amazon. Under $20 for a full set and their fabric.

    How to Set Up Your Space
    I do all of this in my living room with a huge couch, TV stand and lots of toys. Here’s how to make it work in a small space.
    Takes 30 seconds and immediately gives you a 6×8 foot rectangle of floor space. That’s genuinely enough room for every exercise on this list.
    Use a thick mat. A thin mat on hardwood floors makes more noise than you’d think — both from movement and from the mat shifting. A thicker mat stays put and absorbs sound. I use my run but I found a thick yoga mat on Amazon and it’s made a real difference.
    Keep your room dim. This sounds small but it matters. The bright screen in a dark room wakes up your brain in a way that makes the workout feel harder. Dim your phone all the way down.
    Know your floor situation. Carpet is quiet. Hardwood is not. If you’re on hardwood, a thick mat is non-negotiable. If you’re in an apartment with downstairs neighbors, stick to floor-based exercises and avoid anything with both feet leaving the ground.

    The Real Reason This Works
    The quiet workout isn’t just practical. It changed how I think about fitness.


    When you remove all the things that used to feel necessary (the gym, the driving, the hour block, the equipment, the motivation), you’re left with just the movement. And you find out pretty quickly that the movement is actually the whole thing.


    Exercising in my living room before sunrise has done more for my consistency, my mood, and my sense of self than any gym membership I’ve ever had.

    Every time I show up, it counts. Even when it’s quiet. Even when no one knows.
    Especially then.

    Want to Take It Further?
    If this kind of workout resonates with you…quiet, real, no pressure; the Quiet Rebuild Starter Guide was made for exactly this.


    It’s free and it includes the 10-minute rule. Use it on the hardest mornings, a first-week-back workout plan, and everything I wish I’d had when I was trying to figure out how to fit movement back into my life without burning out.
    [Grab the free Quiet Rebuild Starter Guide →]
    And if you want to do a full 7-day quiet reset with daily workouts, daily check-ins, and a community of women in the same season of life…the Quiet Reset Challenge is coming. Get on the email list and you’ll hear about it first.

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    Related posts you might like:
    • How To Get Back Into Fitness When You’re Exhausted

    • What to Do When You Fall Off Your Fitness Routine
    • How to Stay Consistent With Fitness as a Busy Mom