If perimenopause has arrived in your life like an uninvited guest who rearranged the furniture, you're not alone. Sleep, energy, mood, body composition and how you feel in your own skin can all shift during this time.
We've covered the bigger picture in Perimenopause Symptoms: What Is Happening and What Actually Helps. This post zooms in on one question we get asked all the time: is Pilates actually a good choice during perimenopause, and if so, how do you get the most from it?
The honest answer
Pilates can be a really supportive part of your week during perimenopause. It isn't a treatment for perimenopause, and it won't replace advice from your GP, but it ticks a lot of the boxes that matter in this life stage. The key is choosing the right kind of class and pairing it with other movement.
Here's how we think about it.
What Pilates does well in perimenopause
Strength you can build without strain
Pilates builds strength through control, repetition and time under tension. Mat Pilates uses your own body weight, plus props like bands and small weights, which makes it an approachable way to start strengthening if you're new to resistance work.
It is well established that muscle mass gradually declines with age and that bone density tends to drop around menopause, which is why muscle-strengthening exercise is widely recommended for women in midlife. Pilates is one great way to start, and many women build on it with heavier strength training over time.
Core and pelvic floor awareness
Hormonal changes can affect pelvic floor tissues, and many women notice changes in bladder control or pelvic support in their 40s and 50s. A well-taught Pilates class emphasises breath, deep core connection and pelvic floor awareness. If you're experiencing symptoms, a pelvic health physiotherapist is the right first stop, and Pilates can complement their advice.
Balance, posture and mobility
Pilates trains balance, joint control and posture, all of which help you move confidently in everyday life. Many women find it eases the stiff, "creaky" feeling that can creep in with busy, desk-bound days.
A calmer nervous system
Perimenopause can come with more stress, irritability or broken sleep. Pilates asks you to slow down, breathe deliberately and focus on precise movement. Many women describe it as moving meditation, and leaving class calmer is one of the most common things we hear.
What Pilates doesn't do on its own
To be clear about the limits:
It isn't cardio. Your heart still benefits from activities that raise your heart rate, like brisk walking, swimming or dance fitness.
It may not be enough load on its own for bones. Mat Pilates is a brilliant foundation, but most guidelines suggest progressively challenging strength work as well. Our post on strength training for women over 40 has more on where to start.
It doesn't replace medical care. If symptoms are affecting your quality of life, please talk to your GP or a menopause-informed practitioner.
How to adapt your Pilates practice in perimenopause
Choose quality over intensity
Some days you'll feel strong; other days you'll be running on four hours of sleep. Both are valid. Take the easier option when you need it and the harder one when you have it. A good instructor will offer both.
Prioritise breath
Breathwork is the quiet hero of Pilates. Slow, full breaths help you connect to your deep core and can help you feel more settled.
Mix in heavier days
Use Pilates as your foundation and add a session of strength work as you gain confidence. Our Mat Pilates Burner is a step up in challenge from the Foundational class.
Build recovery into your week
Recovery matters more than ever. Yoga, sound healing and sauna sessions can all be part of a balanced, sustainable routine.
What to look for in a Pilates class
Not every class suits perimenopausal bodies. Look for:
Instructors who understand women's health, including the pelvic floor
Options and modifications offered without fuss
A focus on form and control, not just burn
Small, welcoming groups where you feel safe asking questions
A culture that celebrates strength, not shrinking
Pilates for perimenopause in Swansea
The Kitchen Pilates + Movement was created by Heather Foord (MMed (W), MSex, BHSc, BComms, DipPilates), a health professional with a Master of Medicine (Women's Health). Our classes are designed with women's bodies across every life stage in mind, perimenopause very much included.
A balanced week at The Kitchen might look like:
Foundational Mat Pilates (The Entrée): Monday 7pm, Wednesday 6:30am or 9:30am
Mat Pilates Burner (The Chef's Special): Thursday 6:30am
Cheer & Sweat (Monday 6:30am) or Aerobics 80s Style (Friday 12:30pm) for your heart
Yoga or Salt + Stillness (Sunday 4:30pm) for recovery and calm
A weekly sauna & ice bath session to unwind (check with your GP first if you have any heart or blood pressure concerns)
The bottom line
Is Pilates good for perimenopause? For many women, yes: it builds strength, supports core and pelvic floor awareness, improves balance and offers a welcome dose of calm. Pair it with cardio and progressive strength work, prioritise recovery and get personalised medical advice for your symptoms.
Start your week at The Kitchen
Our Intro Week gives new clients 7 days of unlimited classes plus a 40-minute sauna & ice bath session for $59 + GST. Try The Entrée, The Chef's Special and everything in between, and see how your body feels.
See you at The Kitchen at Pacific HQ, 29 Josephson St, Swansea.