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6 Strength Moves Every Perimenopausal Woman Must Master (Plus Why You Can’t Skip Them)

The Simplicity Sessions

Release Date: 11/24/2025

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In this empowering episode, I share my personal journey from being a “cardio bunny” to embracing strength training as a cornerstone of women’s health—especially for those in their 40s and beyond. I break down the myths around cardio, muscle building, and the fear of “getting bulky.” We discuss how hormonal changes impact women’s bodies and why strength training is essential for metabolic health, confidence, and long-term independence.

 

Chapters:

  • 1:22 – Cardio vs. Strength for Women

  • 3:22 – Rethinking Age & Fitness

  • 3:51 – Lifting Heavier: The Why

  • 4:51 – Hormones & Body Changes

  • 5:36 – Perimenopause Explained

  • 6:16 – Metabolism & Lifestyle Shifts

  • 6:56 – Outdated Fitness Fixes

  • 7:35 – Mindset Shifts in Fitness

  • 8:14 – When Strength Training Isn’t Working

  • 15:26 – Debunking the “Bulky” Myth

  • 16:11 – The Six Essential Strength Moves

  • 16:37 – Deadlifts & Posterior Chain

  • 17:00 – Hip Thrusts & Glute Bridges

  • 17:19 – Rows for Back Strength

  • 17:41 – Core Stabilizers

  • 18:07 – Pushups & Upper Body

  • 18:34 – Chest Press, Yoga, Pilates

  • 19:12 – Squat Variations

  • 19:36 – Building Mechanics Before Back Squats

  • 20:00 – Why Strength Training Matters

  • 20:19 – Injury Prevention & Confidence

  • 20:36 – Balance, Mobility, & Longevity

  • 21:14 – Mood, Hormones, & Independence

  • 21:53 – Overcoming Barriers to Starting

Key Topics Covered:

  • Why traditional cardio may not be serving women in their 40s and how to shift your mindset.

  • The science behind hormonal changes, perimenopause, and their effects on muscle, bone, and metabolism.

  • The six foundational strength movements every woman should master: deadlifts, hip thrusts/glute bridges, rows, core stabilizers (planks, rotation), pushups, and squats (goblet, Bulgarian split, dumbbell).

  • How to adapt your training as your body changes, and why rest and recovery are just as important as lifting.

  • Debunking the myth of “getting bulky” and focusing on holistic health: nutrition, sleep, and lifestyle.

  • The mental and emotional benefits of getting stronger—feeling more independent, assertive, and resilient.

 

Let’s dive in!

Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you’re at it, take a screenshot and tag me @jennpike to share on Instagram – I’ll re-share that baby out to the community & once a month I’ll be doing a draw from those re-shares and send the winner something special!

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