Perimenopause and menopause can feel like a full-body reboot with no instructions. From hormonal shifts to back pain, joint stiffness, chronic fatigue, and persistent pain, it’s a challenging season of life. Our team of Physiotherapists and Pilates instructors are here to help.
We support women, at our Bibra Lake clinic and online to navigate physical changes with Pilates, small group training and compassionate Physiotherapy.
Physiotherapy and Pilates for Perimenopause & Menopause
At AOK Keep Moving, we have a special interest in strength-based Pilates and movement sessions for women navigating perimenopause and menopause. No pressure. No weight-loss talk. Just inclusive, supportive care designed to help you feel better in your body.
You don’t have to “bounce back” or power through. We help you reconnect with your body, work with your energy, and build strength and ease at your pace. Whether you're in early perimenopause or post-menopause we’ll meet you where you are.
Movement for strength, bone health, muscle maintenance, balance and mental health
Whole body awareness and postural support (and referral to our trusted colleagues for pelvic floor assessments)
Education and reassurance around pain, stress, and energy shifts
How we support women through perimenopause and menopause
The importance of maintaining strength during perimenopause and menopause
Hormonal changes during perimenopause and menopause can lead to fatigue, joint pain, and muscle loss. Creating an enjoyable and sustainable strength program tailored to your changing body can help support bone health, muscle mass, joint stability, reduce pain and improve body confidence. It’s about gradually feeling strong, supported, and steady in your body.
Perimenopause & Menopause FAQs
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There’s no one-size-fits-all answer. The best exercises during perimenopause and menopause are the ones that feel strengthening, sustainable and enjoyable. At AOK Keep Moving we use a combination of strength training, Pilates, stretching, and gentle cardio to help maintain bone density, build muscle mass, and support joints. Recommendations are: exercising with some resistance/load 2-3x a week, movement that gets your heart rate up for 20-40mins on most days of the week.
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On its own - No. Low-impact, body-weight-only exercises are NOT sufficient to build muscle mass and bone density. That’s why we have additional loading options in our studio like dumbbells ranging from 1-10kg, kettlebells 4-16kg and a cable pull machine that goes up to 100kg! If that sounds scary please rest assured we support our women to build strength slowly, with gradual changes - we are here with you for the long haul!
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As we age, our bones naturally lose density, but this process accelerates significantly during perimenopause and menopause due to the sharp decline in estrogen, a hormone essential for maintaining bone strength. On average, women lose up to 10% of their bone mass in the first five years after menopause.
This rapid loss increases the risk of fractures, particularly in the hips, spine, and wrists. Prioritising strength training and weight-bearing exercises during this time isn't just about fitness - it’s crucial for supporting bone health and reducing the risk of osteoporosis later in life.
Swimming, walking and Pilates are great forms of exercise for lots of things including pain, mental health, mobility and cardiovascular health, but they WILL NOT help you build and maintain bone density. For our bone health, we need impact and loading. In our sessions, we support you to gradually lift heavier loads and introduce safe versions of impact to stimulate bone formation and slow bone deterioration.
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Our studio is housed on Beeliar Boodjar. We acknowledge the Whadjuk Nyungar people as the traditional custodians of the land on which we move.
We pay our respects to the Elders past, present and emerging, as well as to the Indigenous and First Nations people of the lands of those joining us online.