Words by Anita Greggs // Photo by Valeria Ushakova
It started with a broken wrist. I’d love to say it was something impressive—mountain biking or rescuing a kitten from a tree—but the truth is, I slipped in the laundry on a rogue sock and landed hard.
The fracture itself was straightforward, but it led to a cascade of questions. “Let’s check your bone density while we’re here,” the doctor said. “Just in case.” I was 36, tired all the time, and vaguely aware that something felt off in my body. But brittle bones? That felt like a future me problem.
Luckily, my bone density turned out to be fine. Unexpectedly, my hormones were not. They were low. Perimenopause low. It explained a lot—the fatigue, the brain fog, the creeping anxiety that didn’t quite match my external circumstances. My GP was gentle but firm: “You’re going to want to start strength training. It’s the best thing you can do for your bones and your nervous system—especially as estrogen begins to drop.”
At the same time, I started seeing a naturopath to better understand and support my shifting hormones. But what truly changed everything was movement. And not just any movement—strength training that felt manageable, gentle, and even a little empowering.
Not everyone wants to work out in a gym. I certainly didn’t. With two young kids and a tight budget, I needed flexibility. I started small, with a kettlebell in the lounge room. Ten minutes here, five there. I followed short videos and stuck to basics: squats, deadlifts, presses. Just enough to feel my body working for me again.
Since my first pregnancy, I’d pretty much stopped moving my body. Life got busy, and movement felt like a luxury I just couldn’t afford. But after my accident and the diagnosis of early perimenopause, I realised movement wasn’t a luxury at all—it was a necessity.
I didn’t have endless time, so whatever I did had to fit around our family’s schedule. Plus, I wasn’t exactly bursting with motivation, so it needed to be interesting enough for me to stick with it.
Here’s how I got started:
Get outside and explore
While parks have always been a staple in our lives, they weren’t really giving me much in the way of exercise. Then I realised my kids were old enough to join me on walks and bike rides, so we started small—exploring our local neighbourhood—and suddenly discovered there was so much more to our suburb than we’d ever noticed before.
Find a local trail nearby and not only are you getting exercise but a change of scenery or discovering new corners of your suburb can be really refreshing.
Use small gear that does big things
I live in a small townhouse, so we don’t have space for a full-blown gym setup. That’s why a few small pieces of equipment—like a kettlebell, resistance bands, or a set of dumbbells—have been lifesavers. They’re compact, versatile, and can work your whole body with just a few simple moves.
I can easily tuck them away and use them in whatever space is available, whether it’s the living room floor or the backyard. It doesn’t take much time or planning to squeeze in a good session, and mixing up the exercises keeps things interesting.
Play, don’t just work out
Moving your body doesn’t always have to feel like exercise. For me, that meant signing up for dance classes with my partner. It wasn’t about getting sweaty or ticking off a workout—it was just fun. Laughing together, learning new steps, and moving to music made it feel less like a chore and more like time well spent.
Try bodyweight routines at home
I quickly learned you can do a lot with just your own body. Squats, push-ups, planks, and lunges don’t require any equipment, but they still work multiple muscles. I started following short videos or putting together small circuits that matched how much energy I had that day.
I used to think building strength meant going to the gym or needing fancy machines—but bodyweight routines showed me otherwise. With a bit of consistency, these simple moves helped me build not just strength, but also confidence in what my body could do.
Stretch, breathe, and slow it down
Perimenopause also brought a spike in my anxiety, which made everything feel more overwhelming. On top of strength training, I started incorporating gentle stretching and mindfulness practices into my routine. These slower, calmer movements helped ease the physical tension and quiet my busy mind.
Perimenopause caught me off guard, but it also pushed me to rethink how I move and care for myself. Strength training gave me more than just stronger bones—it brought back a sense of control and confidence I hadn’t felt in a long time. Adding gentle movement and mindfulness helped me navigate the anxiety and fatigue that came with the changes. I’m lucky I have a doctor who is on top of perimenopause but I know many friends who’ve struggled to have their GP listen to them. If you’re feeling like something is off, or your hormones are shifting, make sure you see someone who listens and helps.
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