You’re halfway through your lunge when that familiar twinge kicks in. Sometimes, it feels like pins and needles digging in, and it disappears when you move positions. Other times, it’s a dull ache that lingers all day long. It’s frustrating, demotivating, and makes you think the worst: “Am I doing something wrong, or is this just part of aging? Should I even keep pushing through, or is it going to make things worse?”
While knee pain is incredibly frustrating and challenging, it doesn't mean you have to give up. Pain can indeed flare up with fluctuating estrogen levels that affect inflammation. However, certain exercises can actually help strengthen your knees and reduce lasting pain over time.
In this article, we’ll break down simple, doable strategies — from warm-ups and strength moves to form tips — to help you keep working out confidently. The movements we’ll share target those stabilizing muscles you don’t normally use, along with core and leg strength. You’ll notice better balance on steps, more control during squats, an easier run, and even less soreness after your workouts.
Ready? Here are five tips to get started.
Many of us start with a few minutes on the treadmill or elliptical before heading into the weights section. However, this basic warm-up that just gets your body moving isn’t always targeted at knee pain in particular. Plus, changing hormone levels in perimenopause can increase joint stiffness, especially in the morning or after sitting too long. That’s why warming up before your workouts becomes even more essential.
To make sure your workout doesn’t strain your knees, try these dynamic stretches and movements both before and after your routine. This way, you prep your muscles, joints, and connective tissues altogether.
Perimenopause can come with muscle loss and joint laxity, making knees more unstable. That’s why it’s essential to do exercises designed to support joint alignment and strengthen the muscles that tend to weaken during this stage of life.
With time, you’ll likely notice less pain throughout the day, easier workouts, or finally finish your squat sets without pain. Most importantly, it’ll help reduce that fear that your knees are weak and you can’t work out the way you want to anymore.
Here are some specific knee-strengthening exercises to include at least 2-3 times a week:
The goal is to strengthen your entire leg and the tiny stabilizing muscles you may not use with your regular workouts. The best part? You don’t need a gym. Check out this article on building strength anywhere, anytime.
We tend not to question our own form too much — especially if we’ve been doing the same exercises for a while. With time, though, our body changes, and we might inadvertently do an exercise without the right technique. Particularly in perimenopause, when your flexibility and recovery patterns shift. You might unknowingly be putting more pressure on your joints than you mean to.
Plus, we may not even have ever learned how to do it correctly from the get-go. After all, we usually learn just by watching others, but who’s to say they’re doing it correctly — or that what’s correct for their height, weight, and limb length is right for you? And being off-form is one of the biggest causes of knee pain.
That’s why it’s so important to ask the personal trainers at your gym or hire one, at least for a one-off, to know that you’re doing your movements in the best way for you. For example, someone with longer femurs (that’s the thigh bone under your quad) will naturally lean forward more in a squat. It’s not bad form, it’s just their body mechanics. A trainer would probably suggest something like elevating your heels or switching to a goblet squat to keep things knee-friendly.
Here are some tips to keep in mind when you’re checking out your form:
We’re living in a “hustle” culture where work-life balance is rare. So while you may find it hard to work out four or five days a week, that’s actually okay — you don’t need to beat yourself up about it. It’s more about moving smartly throughout the day and doing the key exercises your body needs a few times a week.
Studies show that even two strength training sessions a week can have huge benefits. Plus, women in particular need more recovery time after intense workouts, like leg day. This is especially the case in perimenopause, where lower estrogen levels can lead to slower muscle repair. Research also suggests that we might all benefit from more rest time between sets, too.
So if you can get in strength training at least two days a week while staying active throughout the day with walking, you might be doing more for your body than four HIIT sessions, where you don’t have time to recover and end up exhausting yourself.
We’ve been told “no pain, no gain” for so long that we often ignore our body’s pain signals just to keep going. Some of us might not even acknowledge the rest our aches and pains need, since we’re so used to pushing through.
Try slowing down and really pay attention to the signs your body is giving you. It might be that instead of working harder, you need to let yourself recover more fully between workouts. After all, recovery is when your body rebuilds its muscle and joint tissues, like tendons and ligaments (which get less blood flow as you age). Less estrogen also means your tissues need more time to strengthen and repair.
If you’re noticing any sharp or intense pain, try:
Sore knees don’t mean you can’t work out anymore (although it might feel that way). A well-tailored routine can actually reduce symptoms like joint stiffness, mood swings, and muscle loss — all common in perimenopause. However, you might feel particularly nervous about certain exercises, which is normal, and why a trainer can be so helpful.
A trainer is going to spot you, give you tips, and create a plan that’s meant for your body. You can use their expertise to get a made-for-you routine that not only excites you with some novelty but also gives you a sense of safety and security (and accountability).
With trainwell, you can trust that you’ll get the support you need to reduce knee pain, build strength, and feel better. Research even shows that working out with a trainer can actually make you enjoy exercising more — even after your time together is over.
You’ll also get access to one of the smartest fitness apps out there, with motion tracking, messaging, and real-time feedback. It’s like the best of both worlds: expert human support, powered by cutting-edge tech.
So if you're ready to build strength and protect your knees without burning out, start your free 14-day trial today.
Written by Jennifer Olejarz.
