You wake up, hit the snooze button (again), roll over, and wonder how you’ll make it through the day. You’ve got a million things to do (as usual), but it feels like you barely slept (which has become the norm), and to top it all off, your lower back is acting up again.
You chug your coffee and run around trying to get your day started, having no idea how you’ll fit in a workout. It feels like yet another day where you’ll push it off and say, “Tomorrow I’ll do better.”
The good news is, you don’t have to beat yourself up for feeling stuck in this cycle, and there is a way to (slowly) get out of it.
The truth is that feeling exhausted all the time and skipping workouts has nothing to do with willpower — it’s biology. More likely than not, you’re overworked, stressed, and desperately missing out on quality downtime. On top of that, your body’s hormones are making sleep and rest harder, and aches and pains louder.
Perimenopause forces us to slow down and reassess what gives us energy, including how we exercise. The trick isn’t to push harder; it’s to move smarter.
Read on to learn why you’re feeling more tired, tips to prep yourself for movement, and seven energizing workouts that fit into your most exhausted days — and leave you feeling better.
Stress: Responsibilities pile up as we go through life. Changing roles at work, aging parents that need our support, kids that want our attention, and a to-do list so long you can’t go to bed because you’re still checking things off in your mind.
Hormonal changes: Estrogen fluctuates, leaving your serotonin, dopamine, and thermosensory pathways unregulated. Put together, that impacts your body temperature, sleep quality, and muscle repair. Dips feel like night sweats, hot flashes, and restless nights. Meanwhile, progesterone, your “calming” hormone, decreases. Lower levels make stress and anxiety feel stronger, and sleep harder.
Malnutrition: You might be eating enough, but lacking the nutrition your body needs. Grabbing food on the go, along with late-night snacking because you’re unsatisfied, might have become the norm. A lack of proper nutrition (and water) can make anyone sluggish and sleep worse.
Overdoing workouts: We’ve been trained to believe that working out 4-5 days per week, including intense cardio and weights, is the only way to stay fit. Thankfully, it’s just not true. Even two strength training sessions a week can make a difference, and intense workouts when you’re running on fumes might drain you even more. Sometimes, rest really is the best medicine.
Tips for boosting energy before you move
Movement doesn’t have to be a full workout. Keep it practical and ease into it with:
Shopping: By this, we mean prioritizing getting a set of workout clothes that you feel good in. One of the biggest blockers is feeling uncomfortable in our own skin (which can lead to heavy negative self-talk when you look in the mirror or see your belly slipping out of your pants — which is totally normal!). Get an outfit or two that you feel flatter you and are comfortable.
Eating:Putting off breakfast so you can extend your intermittent fasting might not actually be working for you. If you’re crashing during the day and snacking at night, that could be a sign you’re not nourishing yourself enough or feeling satisfied with your food during the day. Stress hormones can go haywire when we go too long without eating, making us on edge and headachy.
De-stressing: You might feel so wired and tired that everything feels overwhelming, including consistent movement. So instead of procrastinating on working out, why not forget about it and instead, give yourself some quiet time with a 5-minute guided meditation or breathwork.
Often, if we’re paralyzed and procrastinating, our nervous system is in its fight, flight, or freeze mode. Our breathing is short, even if we don’t notice it, leading to our executive functioning skills not working so great (like starting a task). Breathwork instead of coffee might be your best bet to calming your nervous system (and potentially help you want to have a stretch or walk).
Stretching: Sounds simple, but if you commit to only stretching at home a bit instead of heading to the gym or putting on a 45-minute workout video, you’re more likely to get started. It’s less of a hump for your brain to get over and more like, “Oh, 5 minutes on the yoga mat? I guess I can handle that.” From there, you might have energy for more, or not, but 5 minutes was all you were after, so you can feel good about it.
7 energy-boosting workouts to try
Here are a few ways to boost your energy when you’re feeling drained:
Quick cardio bursts
A brisk 10-minute walk, light cycling, or even dancing in your kitchen gets blood flowing and oxygen pumping, i.e., instant mood lift.
Short strength reps
Grab resistance bands or light weights for 10-15 minutes. Focus on the big muscles that improve your breathing, like squats, rows, and presses. You’ll support muscle and metabolism without overtaxing your joints (plus strength training boosts your mood, too).
Yoga or pilates
A few minutes of gentle flows strengthen your core, ease stiffness, and reduce stress. Perfect for days you feel mentally scattered.
Mobility and stretching flows
Think hip circles, shoulder rolls, and dynamic stretches. Creating a mini-routine for your low-energy days can loosen tension and leave you feeling refreshed (and feeling proud of yourself for doing something).
HIIT lite
Try 20–30 seconds of moderate effort (like step-ups or fast marching) followed by rest. A few rounds pump your heart rate and spark endorphins without burnout.
Tai chi, restorative yoga, or even intentional breathing with slow stretches can calm your mind while giving your body gentle activation.
When to rest (and why it’s okay)
The truth is that sometimes the best workout is no workout (it just might take some time to convince your inner critic of that). Rest is essential for women in particular, and even more so during midlife. We legitimately need more time to recover our muscles between workouts (and even reps), so consider your rest days (yes, plural) as part of your workout plan.
Signs it’s time to rest, modify, or skip a workout:
Sharp pain
Soreness that won’t go away
Total body exhaustion that doesn’t feel better after moving
Getting sick or having a bad night’s sleep that’s left you wiped out
The mindset that makes workouts feel lighter
Much like our muscles, it takes time to train our thoughts. But reminding yourself of a few reframes can transform how you (eventually) think about movement:
Exercise is meant to help you gain energy, not drain it.
Progress isn’t about intensity — it’s about showing up consistently (even if it’s 5 minutes).
Listening to your body to rest when it needs it is a strength that will help you avoid injury and illness.
Self-compassion is the best thing you can do for your stress and anxiety levels. And less stress can improve your energy levels much more than a cup of coffee.
When you start letting go of the “all or nothing” or “punishment” mentality, you can start focusing on real self-care (not just the light a candles and take a bath kind — the real daily kind). You’ll notice that rest and short, gentle workouts lead to less stress, more energy, and real results (like less stress hormones making you want to eat everything in sight at night).
Why workouts feel easier with trainwell
We know energy can feel unpredictable in midlife. That’s why our certified personal trainers create 1-on-1 plans that adjust to you. Whether you’ve got 10 minutes or an hour, your trainer will help you stay consistent and actually enjoy working out — without burning out.
With features like motion tracking, progress updates, and messaging, you’ll always feel supported. And because our trainers prioritize sustainable, energizing workouts, you’ll learn how to build strength while honoring your body’s needs. Rest days are actually encouraged! Along with validation for listening to your body.
