The Simplicity Sessions by Jenn Pike

November 24, 2025 6 Strength Moves Every Perimenopausal Woman Must Master (Plus Why You Can't Skip Them)

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6:56 – Outdated Fitness Fixes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!

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