Top 5 YouTube Channels for Exercise During Perimenopause: Yoga, Strength, HIIT, and More

I'm going to put it out there...I was a big fan of Les Mills Body Combat, a mixed martial arts workout, that started back in the mid 2000's. I religiously completed these classes as it brought together elements of Karate, Taekwondo, Boxing, Muay Thai, Capoeira and Kung Fu in a fun and easy-to-follow way. I found this form of fitness the most effective way to stay toned and keep my body weight in check, until it didnt...

As I entered my 40s, I found my weight was slowly creeping up and my clothes didnt fit as well as they use to. I wasnt sure why as I had always eating healthy (even more so if you ask me). So I couldnt understand what was going on? 

What I learnt was I had hit the perimenopause...

Staying physically active is essential to managing the symptoms of perimenopause, but I needed to change the type of fitness I was engaging in. From yoga and meditation to strength training and high-intensity interval training (HIIT), what I realised was I needed the right mix of exercises to help balance hormones, boost energy, and alleviate common symptoms like anxiety, weight gain, and muscle stiffness. Having a degree in Science, I delved deep into the science behind perimenopause and I believe that a mix of workouts from these YouTubers (all free in the comfort of your own home mind you!) are the perfect combination to biohack perimenopause.

Here are five highly recommended YouTube channels that I follow, offering a variety of workouts specifically designed for women in midlife.

1. Garage Girl Fitness

Garage Girl Fitness, led by Penny, provides functional fitness routines designed to help women build strength and confidence, particularly those over 40. Her workouts focus on strength training, HIIT, and resistance exercises, perfect for combating the effects of perimenopause such as muscle loss and weight gain. With a down-to-earth, no-nonsense approach, her channel is ideal for women looking for efficient, empowering workouts they can do at home with minimal equipment.

Pair it with a weighted vest for the ultimate workout challenge!

Best for: Strength training, HIIT, resistance training
Must-try: 30 MIN BOOTY / LEG WORKOUT - Weights & Mini Band (Get Toned Legs & Build Your Booty) 

2. Boho Beautiful Yoga

Boho Beautiful Yoga combines yoga and meditation with a focus on mindfulness, flexibility, and strength. Led by Juliana, the channel offers a wide range of yoga flows, from beginner to advanced, with beautiful scenery in the background, making it a calming and rejuvenating experience. It's perfect for women who want to balance their bodies and minds during perimenopause.

Best for: Yoga, meditation, flexibility
Must-try: Yoga for Stress, Stiffness & Tension

3. Lift with Cee

For those looking to maintain or build muscle during perimenopause, Lift with Cee offers a range of strength and resistance training workouts. Cee’s channel emphasizes form, control, and building functional strength, which is key for managing weight, improving bone density, and keeping your metabolism high during perimenopause.

Best for: Strength training, resistance training
Must-try: 30-Minute Full Body Strength Workout

4. SeniorShape Fitness

Despite the name, SeniorShape Fitness offers excellent low-impact workouts for women of all ages, especially those over 40. Led by trainer Lauren, the channel provides gentle strength training, balance, and flexibility exercises, making it perfect for women dealing with perimenopausal joint pain, stiffness, or fatigue.

Best for: Low-impact strength, balance, flexibility
Must-try: Strength & Cardio HIIT

5. Fabulous50s

Schellea Fowler’s Fabulous50s channel is perfect for women over 40 and beyond. Her workouts are low-impact, fun, and easy to follow, making them accessible to all fitness levels. Schellea also covers lifestyle tips and mindset practices, helping women feel fabulous both inside and out during perimenopause and beyond.

Best for: Low-impact cardio, toning, balance
Must-try: 30 minutes full body strength workout

This channel offers a supportive community, making it a great addition to your fitness routine during perimenopause.

Why Exercise Matters During Perimenopause

Here's the thing. Exercise is not just about staying in shape - it plays a crucial role in managing perimenopause symptoms. Regular movement helps with everything from regulating hormones and reducing stress to maintaining a healthy weight and boosting mood. By incorporating a mix of yoga, strength training, resistance exercises, and HIIT into your routine, you'll be better equipped to handle the challenges of perimenopause and maintain your overall well-being. I can't tell you how much this mix of exercise has helped manage my perimenopausal symptoms. I aim for HIIT or Strength Training 3 times per week, and Yoga and Cardio (mainly walking while delivering pamphlets - it hold me accountable and I get paid!) on the alternate days. I also use a weighted vest for my walks.

Start exploring these YouTube channels and find the workouts that resonate with you. Whether you're looking for gentle yoga, strength training, or a heart-pumping HIIT session, there's something here for every woman in midlife.

What next?

Pick one workout today and see how it makes you feel! Download the free mini-guide: Why walking alone didn't help me lose weight.

whenever you’re ready there's an awesome weighted vest you can start incorporating into your fitness regime