If you're navigating through perimenopause, you already know it can feel like an uphill climb—fluctuating hormones, weight gain, low energy, mood swings, and an array of other symptoms can make daily life more challenging. But did you know that incorporating regular exercise into your routine can significantly improve how you feel, both physically and mentally? Exercise has been shown to help balance hormones, boost energy levels, maintain a healthy weight, and even improve sleep and mood stability.
At SPENGA Marlborough, we understand the unique challenges women face during this transformative life stage. That’s why we’ve created a workout that combines strength training, cardio, and flexibility in one session to address all aspects of fitness. Each workout is designed to build muscle, improve endurance, and enhance mobility, helping women feel strong, confident, and empowered—not just during perimenopause, but every step of the way. With a supportive community and expert instructors, SPENGA Marlborough is here to help you feel your best and take on this stage of life with confidence.
Why Exercise is Essential During Perimenopause
Perimenopause marks the transitional period before menopause, typically starting in a woman's 40s and lasting for several years. During this phase, the body undergoes significant hormonal changes, primarily driven by fluctuating estrogen levels. These hormonal shifts can lead to a variety of symptoms, including mood swings, joint pain, decreased bone density, a slower metabolism, irregular menstrual cycles, and even changes in skin elasticity and sleep patterns. While these changes can feel overwhelming, they are a natural part of this life stage.
The good news? There are effective ways to manage these symptoms, and exercise stands out as one of the most impactful. Regular physical activity not only helps balance hormones naturally but also plays a crucial role in maintaining overall health and improving your quality of life. For instance, weight-bearing and resistance exercises are especially beneficial for combating bone density loss and building muscle strength, both of which are important during this time.
In fact, according to a study published by PubMed, resistance exercise triggers acute hormonal responses that are critical for tissue growth, muscle strength, and overall body remodeling. This means that incorporating a well-structured fitness routine into your lifestyle during perimenopause can help you stay strong, active, and resilient against the physical challenges this phase may bring. Beyond the physical benefits, exercise has also been shown to support mental health, alleviate stress, and foster better sleep, making it an essential tool for navigating the perimenopausal journey.
The SPENGA Approach
SPENGA is the perfect fitness solution for perimenopausal women, offering relief for some of the most common symptoms experienced during this stage of life. Our unique workouts are designed to be low-impact yet highly effective, combining spin (cardio), strength training, and yoga into a well-rounded routine that promotes physical health, mobility, and stress relief. With a focus on improving overall well-being, SPENGA Marlborough provides a supportive environment where women can feel empowered to take control of their health.
Here’s how each element of SPENGA supports you during perimenopause:
Spin boosts cardiovascular health and helps manage weight, which can be a challenge during hormonal changes. Strength training builds muscle and bone density, reducing the risk of osteoporosis while combating the natural loss of muscle mass that tends to occur with age. Yoga enhances flexibility, balance, and mental clarity, offering much-needed stress relief and helping manage mood swings or sleep disturbances often associated with perimenopause.
At SPENGA, we’re here to help you feel stronger, healthier, and more balanced every step of the way!
1. Strength Training for Bone Density and Muscle Mass
Fluctuations in estrogen can decrease muscle mass and bone density, increasing the risk of osteoporosis. Strength workouts at SPENGA focus on resistance training, which is scientifically proven to stimulate anabolic hormones like IGF-1 (Insulin-like Growth Factor-1) and growth hormone. These hormones are critical for tissue growth and reducing the risk of fractures by strengthening bones.
2. Low-Impact Cardio to Support Heart and Joint Health
Our cycling classes deliver heart-pumping cardio in a safe, low-impact format that’s gentle on your joints. This matters because, during perimenopause, joint pain and inflammation are common complaints. Improved circulation through cardio also helps manage weight and boosts energy levels that often dip during this phase of life.
3. Yoga to Reduce Stress and Promote Hormonal Balance
Perimenopause is often accompanied by an increase in stress levels. Yoga is a game-changer in this regard, helping to lower cortisol (the stress hormone) and improve flexibility. At SPENGA, our yoga sessions are designed to leave you feeling relaxed, centered, and ready to take on your day.
The Benefits of a SPENGA Workout for Women in Perimenopause
By incorporating SPENGA into your routine, you can unlock a variety of benefits specifically designed to support you during perimenopause, helping you navigate this transitional phase with greater ease and vitality. Here’s how:
- Weight Management – Say goodbye to the stubborn perimenopause “belly bulge” with a combination of spinning, strength training, and yoga exercises that work together to boost your metabolism and support healthy weight regulation. These tailored workouts help you feel more in control of your body.
- Stress Relief – Combat the emotional ups and downs of perimenopause with SPENGA’s yoga and low-impact cardio sessions, proven to reduce stress and promote relaxation. These mindful movements help to calm your mind and restore balance, leaving you feeling refreshed and centered.
- Improved Joint Health – Perimenopause can bring joint discomfort, but SPENGA’s focus on building muscle strength around your joints helps reduce pain and inflammation. Our strength training exercises are low-impact and highly effective, providing long-term support for joint health.
- Higher Energy Levels – Perimenopause-related fatigue doesn’t stand a chance when you’re energized by SPENGA’s motivating sessions. Our dynamic workouts are designed to leave you feeling revitalized and ready to take on the day with renewed enthusiasm.
- Community Support – Beyond the physical benefits, SPENGA Marlborough offers a welcoming environment where you can connect with like-minded women who are also prioritizing their health and wellness. Together, you’ll find encouragement, motivation, and a sense of camaraderie that makes every session even more rewarding.
By addressing both the physical and emotional challenges of perimenopause, SPENGA empowers you to feel your best during this important stage of life.
Real Stories, Real Results
“I was feeling sluggish and frustrated with my body changes, but SPENGA has helped me regain energy and confidence.” – Lisa M.
Lisa’s journey is just one of many inspiring stories that highlight the power of consistent exercise and the SPENGA approach.
Steps to Start Reclaiming Your Health
Are you ready to manage your perimenopause symptoms naturally and effectively? Here’s how to get started with SPENGA Marlborough today:
- Sign up for your first trial session.
- Consult with our trainers to design a routine tailored to your goals.
- Commit to a consistent schedule—you’ll feel the difference before you know it!
Your Wellness, Your Way
Perimenopause might come with challenges, but it also opens up opportunities to reconnect with your health. At SPENGA Marlborough, we’re here to walk (or spin, or stretch) with you every step of the way.
Book your first class and experience the difference a balanced, low-impact workout can make in your life.
