We all know how tough it can be to stay motivated when your body isn’t responding the way it used to. For women going through perimenopause and menopause, that struggle can feel even more frustrating. Hormonal changes impact everything—from energy levels and mood to how easily (or not) the weight comes off.
Fitness and wellness during this phase of life aren’t just about pushing harder or aiming for some ideal body. The key to your success during perimenopause and menopause is finding what works for you in this new stage. So, let’s talk about motivation—not in the “you’ve got to give 110% every day” way, but in a way that actually makes sense for where you are right now.
Embrace "ACT"ion, Not "PERFECT"ion
If there’s one thing I want to share right off the bat, it’s this: you don’t need to be perfect. I know it’s tempting to aim for an intense workout every day or expect to see big changes quickly. But the truth is, some days your body is just tired, and that’s okay.
Perimenopause and menopause bring new challenges, and your body is working through them. Showing yourself compassion instead of being hard on yourself can actually help you stay motivated in the long run. It’s about recognizing that progress doesn’t come from perfection—it comes from taking small actions, even on the tough days. You aim should be to let go of the need to always "push through" and instead focus on what feels right for you today.
Move for Your Mind, Not Just Your Body
It’s easy to fall into the trap of thinking movement is only about burning calories or hitting a certain weight. But during this time in your life, it’s so important to think about movement as more than just a way to change your body—it’s about taking care of your mind, too.
Hormonal shifts can mess with your mood, making stress and anxiety feel more intense. Exercise (whether you like it or not) can be a powerful tool to manage that. Whether it’s a quick walk, some stretching, a kitchen disco, dance class or a more structured workout, movement can help you clear your mind, reduce stress, and just feel better. So if/when the scale isn’t moving as fast as you’d like, remember the emotional benefits. That might be all the motivation you need to keep going.
Celebrate the Small Wins (They Matter More Than You Think)
We often think success has to come in the form of big achievements, like losing a certain number of pounds or drastically changing our bodies. But when your hormones are making things move slower, it’s easy to feel discouraged. That’s why celebrating the small victories is so crucial.
Did you get in a 10-minute workout/walk today? Great! Did you make a healthier choice at lunch? Celebrate that! These little moments may not seem like much in the grand scheme of things, but they add up. Each one is a step in the right direction. And the more you notice those small wins, the more motivated you’ll be to stay consistent. So instead of focusing on what hasn’t happened yet, start recognizing what has.
Rest Isn’t a Setback—It’s Part of the Process
Here’s something we often forget: rest is just as important as exercise. In fact, during perimenopause and menopause, rest becomes even more essential. Your body needs time to recover and adapt, especially when hormones are already draining your energy. It is also important to remember that you do not get stronger during your workout- exercise is just the trigger your body needs to adapt- your body gets stronger when it repairs itself and it can only do this when you rest. Recovery times vary between all of us and younger people tend to recover more quickly so don't be surprised if as you get older exercise takes longer to recover from- it's different for all of us (so you may not notice a change) but for most of us, as we age, recovery times increase and if that's the case with you , you need to acknowledge that and work with it, not against it.
Yet despite the fact rest is when our body gets stronger, so many of us feel guilty when we take a day off, thinking we’re falling behind. Allowing yourself time to rest isn’t a setback—it’s part of the process. Sometimes, the most productive thing you can do is give your body the break it needs. You’ll come back stronger and more motivated when you’re fully rested.
Shift Your Focus to Long-Term Health, Not Just the Mirror
Let’s be honest—our goals change as we age. What might have been about getting a certain look in your 20s or 30s can evolve into something deeper. As we grow older, health and the ability to stay independent and active for longer (our functional strength) become bigger priorities than fitting into a specific dress size.
Each workout/walk, even if it’s a short one, is an investment in your future health. When you think about it that way, staying motivated becomes less about the scale and more about how good it feels to know you’re taking care of you.
Accept That Progress Might Be Slow—and That’s Okay
One of the hardest adjustments for many women in perimenopause and menopause is accepting that weight loss or physical changes may not happen as quickly as they used to. Hormones affect how we feel, our sleep, energy, stress levels and our mood, all of this influence our appetite for both food (sugar and carb cravings) and exercise (low energy) and making progress with these added factors at play can make it feel like no matter what you do, the results aren’t showing up like they did in the past. It’s frustrating—I get it.
But slow progress is still progress. The strength, endurance, and energy you’re building now are just as important as the numbers on the scale. So even if you aren’t seeing dramatic changes right away, know that your efforts are working beneath the surface. Stay patient with yourself and remember that lasting change is rarely fast.
You’re Not Alone: Lean on Your Community
Finally, it’s important to remember that you don’t have to do this alone. It can feel isolating when you’re struggling with fitness and weight changes that seem unique to you, but so many other women are going through the same thing. Sometimes, all you need is a reminder that you’re not in this by yourself.
Lean on your community, whether that’s a workout partner, a support group, a coach or an online community of women who get it. Sharing your struggles and successes with others can be the motivation you need to keep showing up for yourself. There’s something so powerful about knowing someone else is right there with you, facing similar challenges and finding a way through.
Where does discipline fit in?
Let’s talk about discipline, because motivation alone isn’t always enough. There will be days when you just don’t feel like it—whether it’s working out, preparing a healthy meal, or sticking to the routines you know are good for you. And that’s where discipline comes in.
Discipline is about showing up, even when motivation is low. It’s not about being strict or harsh with yourself; it’s about being consistent with the habits that make you feel better in the long run.
When you commit to moving your body, eating well, or getting enough rest—even on days when your energy or motivation is lacking—you build a sense of trust with yourself.
Think of discipline as a tool that helps you stay on track when things get tough. Some days, motivation will be there and carry you through. But on the days when it’s not, discipline is what keeps you moving forward.
And here’s the great thing: once you show up, even when you didn’t feel like it, that sense of accomplishment feeds back into your motivation. You’ll find that over time, the more disciplined you are, the easier it becomes to keep going.
The Takeaway: Finding Your Motivation During Perimenopause and Menopause
At the end of the day, motivation to eat well and exercise during perimenopause and menopause doesn’t have to look like it used to. It’s not about pushing harder or aiming for some unrealistic goal. It’s about showing up for yourself, in whatever way feels right for you—whether that’s moving your body for mental clarity, celebrating small wins, or simply taking the rest your body needs. This phase of life brings its own unique challenges and finding your motivation to look after yourself during perimenopause and menopause means understanding that motivation and discipline work hand in hand, helping you stay on track when things get tough. Stay kind to yourself, stay patient, and know that every step you take is a step forward.
🌟Need more help? If you’re looking for a supportive and flexible approach to fitness during midlife, I’m here to help. I offer support and advice on social media to help with fitness and fat loss, specifically aimed at women over 40. Click these links to follow me on Instagram @fitforapurposeuk or on Facebook fitforapurposeadmin
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