Is Weightlifting Good for Hot Flashes During Perimenopause?
Find out whether weightlifting helps with hot flashes during perimenopause, why it works, and practical tips for getting started safely.
Hot Flashes and Perimenopause
Hot flashes are one of the most recognisable signs of perimenopause. They arrive without warning, often bringing a wave of heat, flushing, and sweating that can last anywhere from a few seconds to several minutes. Fluctuating oestrogen levels disrupt the hypothalamus, the part of the brain that regulates body temperature, making it overly sensitive to small changes. For many women, hot flashes happen multiple times a day and interrupt sleep. It makes sense to look for lifestyle strategies that can reduce their frequency or intensity, and weightlifting is one worth considering.
What Weightlifting Does for Your Body
Weightlifting, also called resistance training or strength training, involves moving weight through deliberate exercises that challenge your muscles. Over time it builds lean muscle mass, improves metabolic function, and supports bone density. All of these matter enormously during perimenopause, when oestrogen decline accelerates muscle and bone loss. Beyond the structural benefits, regular strength training improves insulin sensitivity, reduces systemic inflammation, and has a measurable calming effect on the nervous system. These downstream effects are directly relevant to hot flash frequency.
Does Weightlifting Actually Help with Hot Flashes?
Research suggests regular aerobic and resistance exercise can reduce the frequency and severity of hot flashes in perimenopausal women, though results vary between individuals. The likely mechanisms include better thermoregulatory efficiency, lower baseline cortisol, and improved cardiovascular function, all of which help the body manage heat more smoothly. One important note: intense exercise can temporarily trigger a hot flash during the workout itself, especially if you are already warm. This does not mean exercise makes things worse overall. With consistent training over several weeks, most women report improvement.
Practical Tips for Getting Started
Start with two or three sessions per week, using compound movements like squats, deadlifts, rows, and presses. These recruit large muscle groups and deliver the most metabolic benefit per session. Keep your gym or training space cool, wear moisture-wicking clothing, and have cold water nearby. If a hot flash hits mid-session, pause, breathe slowly, and let it pass before continuing. Tracking your workouts over time helps you notice whether your hot flash pattern shifts. PeriPlan lets you log workouts and track symptoms separately, so you can spot connections between your training and how you feel.
Precautions to Keep in Mind
Weightlifting is safe for most perimenopausal women, but a few cautions apply. If you have bone density concerns, avoid very heavy single-rep lifts until you have worked with a physiotherapist or trainer familiar with perimenopause. Increase weight gradually and prioritise good form over load. If you are new to lifting, consider starting with a qualified coach for a few sessions so you build a solid foundation. Women with cardiovascular conditions should get clearance from their GP before beginning an intense resistance programme.
The Bottom Line
Weightlifting is unlikely to eliminate hot flashes entirely, but it is one of the most evidence-supported lifestyle tools for managing them over time. It also brings a long list of other perimenopausal benefits: stronger bones, better mood, improved sleep, and healthier metabolism. If hot flashes are making daily life difficult, pairing consistent strength training with other strategies such as cooling techniques and stress management gives you the best chance of meaningful relief.
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