Beyond Generic Fitness: The Strength Protocol for Women in Perimenopause
On average, women live 5 years longer than men. But a longer lifespan only means something if you feel strong, capable, and vital through those extra years. That is what healthspan means. And the choices you make during perimenopause shape what those years actually feel like.
During perimenopause, estrogen fluctuates and then declines. Estrogen was doing a lot: building muscle, supporting recovery, protecting bone density, and helping the body burn fat. When it drops, building muscle becomes harder, recovery takes longer, and fat shifts toward the belly and organs. These are real physical changes that affect how your body responds to training and to stress
But this is also a window of opportunity. How you train and recover during this transition sets the tone for the decades that follow. Heavy resistance training and smart recovery build and protect muscle mass, strengthen your bones, and support your metabolic health in a way that compounds over time.
Amanda Passos Peixoto is a certified personal trainer and women's health specialist based in Berlin. She works exclusively with women, follows the latest research in female physiology including the work of Dr. Stacy Sims and Dr. Vonda Wright, and applies evidence-based protocols in her practice to help women train in a way that actually fits their biology.
In this talk she breaks down the physiology of perimenopause and what a real strength protocol for this transition looks like in practice.
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We specialize in personalized preventive medicine. This ranges from troubleshooting sleep issues, Bioidentical Hormone Therapy (BHRL), GLP-1 receptor agonists (Ozempic, Wegovy etc), VO2 Max improvements, muscle mass building strategies and healthy aging.
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