Move Well Through Perimenopause: How Pilates Supports Your Body and Mind

​Perimenopause is a natural transition — but for many women, it can feel like an uphill climb. Hormone levels fluctuate, bone and muscle strength may decline, tendons can feel stiffer or more prone to niggles, and symptoms like fatigue, sleep issues, and mood swings are common.

The good news? You’re not powerless. The right kind of exercise can make an enormous difference — and Pilates is one of the best ways to support your body through this stage of life.

At ReBalance Physio & Pilates, our physiotherapists design Pilates programs specifically for women in perimenopause, helping you stay strong, flexible, and confident in movement.

Why Pilates is ideal in perimenopause?

1. Protects your bones & joints

During perimenopause, bone density naturally declines, increasing the risk of osteoporosis. Pilates is a weight-bearing form of exercise, which stimulates bone health while protecting your joints. The controlled, low-impact movements reduce stiffness and help you move comfortably and safely.

2. Strengthens muscles & tendons

As estrogen levels drop, muscles and tendons lose some of their elasticity, making them more prone to injury. Pilates uses resistance through springs, bands, and small weights to safely strengthen these tissues. Over time, this builds resilience and reduces the risk of common midlife tendon issues like Achilles pain, rotator cuff irritation, and hip tendinopathies.

3. Builds core stability & better posture

A strong core supports your spine, improves posture, and helps reduce back pain. Pilates teaches you how to activate your deep stabilising muscles, making everyday activities — from lifting groceries to walking long distances — feel easier and safer.

4. Improves balance & coordination

Falls and balance issues can become more common as we age. Pilates challenges your balance in a safe, controlled way, retraining stabilising muscles and improving your confidence in movement.

5. Supports your mind & mood

Perimenopause can take a toll on your emotional wellbeing. Pilates incorporates breathwork, mindfulness, and focused movement, helping to calm the nervous system, reduce stress, improve sleep, and ease feelings of anxiety or overwhelm.

 Why choose Pilates at ReBalance Physio & Pilates?

Physio-supervised: 

Every class is led by a qualified physiotherapist who understands how perimenopause affects your body. You can feel confident your exercises are safe, effective, and evidence-based.

Individualised programs: 

We don’t believe in one-size-fits-all. Your program is tailored to your specific health history, hormone stage, and goals.

Whole-body approach: 

Our classes address strength, flexibility, balance, and tendon health all at once — because true wellbeing comes from balance across your whole body.

Private health rebates: 
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Because classes are physiotherapy-led, many clients can claim sessions on their private health fund.

Move well through perimenopause

Perimenopause doesn’t have to mean slowing down or putting up with aches, pains, or fatigue. With the right support, you can stay strong, protect your tendons and bones, improve your balance, and feel energised through this stage of life — and beyond.