With the changes of hormones our body needs exercise stress to make up for the responses that those hormones used to stimulate.
We need to lift heavy, I mean heavy not pink 2 kl dumbells and do high intensity work to get that same stimulus that the hormones used to give us and back up with protein intake to build lean mass and maintain muscle integrity.
High Intensity is short sharp and intense, with short rest. You only need 15 min 3 x a week.
Strength Training + HIIT is key for peri and menopausal woman for changing body composition, blood glucose control, reduce risk of cardiovascular and metabolic disease.