Riding Through Perimenopause: How to Stay Strong, Energized, and Balanced in the Saddle

Hit 40 and feel like things are changing?

Here’s how to support your body, protect your seat, and keep progressing in the saddle — without burning out.

Perimenopause is a phase every woman eventually moves through — and for many riders, it begins sometime in their 40s, often before they even realise it.

You might still be riding regularly, managing your property, juggling a thousand tasks — and yet something feels different.

• Less energy.
• More stiffness.
• Longer recovery.
• Less strength or confidence in the saddle — even though you’re doing “all the things.”

Sound familiar? You’re not alone.

But here’s the good news:

This transition doesn’t mean slowing down. In fact, with the right approach to training, nutrition, and recovery — you can continue to ride stronger than ever.

What Is Perimenopause and Why Does It Affect Riders?

Perimenopause is the transitional phase leading up to menopause, when estrogen and progesterone begin to fluctuate. It can start in your late 30s or 40s and last for several years.

During this time, many women experience:

• Irregular cycles
• Hot flashes or night sweats
• Fatigue and disrupted sleep
• Increased stiffness or joint discomfort
• Muscle loss or reduced strength
• Slower recovery and fluctuating energy
• Shifts in mood, confidence, and motivation

For riders, that often translates to feeling:

• Less stable or connected in the saddle
• More fatigued after rides
• Less confident in transitions or sudden movements
• Like you’ve lost strength or body awareness
• More prone to overdoing it — or burning out completely

It’s alot!

I get it, but with a few key changes, you can stay strong, energized, and confident — both on the ground and in the arena.

Let’s break it down.

1. Build (and Maintain) Muscle with Strength Training

The single most important thing you can do during perimenopause?

Start — or continue — strength training.

As estrogen begins to fluctuate and decline, one of its most noticeable effects is a loss in muscle mass, strength, and bone density.

This isn’t just about aesthetics — it impacts how you ride, how you recover, how much energy you have and how resilient your body feels overall.

Muscle isn’t just for power — it’s a protective tissue that stabilises your joints, supports your spine, balances your posture, and helps you absorb the movement of the horse through your seat.

When you lose muscle, you don’t just feel weaker — you may also feel less stable, less coordinated, and more prone to injury or fatigue.

For riders, that can mean:

• Losing the deep, quiet seat you once had
• Feeling like your posture collapses over time
• Struggling with transitions or sitting trot
• Not recovering as quickly after rides or stable work
• A general sense of “wobbliness” or lack of control

The only proven way to prevent or reverse this muscle loss?

Progressive strength training.

That’s why the DRT Strength Roadmap is designed specifically for riders over 40 — with programs that honour where your body’s at, and help you safely rebuild strength, confidence, and energy. That also helps your riding!

You’ll learn how to:

• Rebuild and preserve lean muscle mass (which naturally declines in midlife)
• Strengthen the glutes, hamstrings, upper back, and core — the foundation of a strong, connected seat
• Improve pelvic control, posture, and spinal stability
• Support your metabolism, insulin sensitivity, and hormonal health
• Reduce risk of falls, injuries, and bone loss through resistance-based training

And best of all — it doesn’t require hours at the gym.

Just 2–3 well-designed sessions a week to completely transform how you feel — both on and off the horse.

Because strength isn’t just about lifting weights — it’s about lifting yourself back into balance and power.

Explore the DRT Strength Roadmap and choose your starting point

2. Stay Supple: Daily Mobility & Flexibility

As hormone levels shift, you might notice increased tightness or stiffness — especially through your hips, hamstrings, and spine.

Don’t ignore it.

Daily mobility is one of the simplest and most effective ways to feel better and move better.

Just 10–15 minutes of focused movement before bed can:

• Improve joint range of motion
• Reduce aches and pains
• Support better posture and recovery
• Help calm the nervous system for sleep

Mobility isn’t optional anymore — it’s your daily maintenance. Make it a non-negotiable part of your evening routine.

It’s why I created the hip suppleness program, my own journey through this exact transition.

3. Move Often: Maintain Your Base

Even with horses in your life, it’s easy to assume you’re active — without realizing how much time you spend sitting (in the saddle, in the car, or behind a screen).

Track your steps for a week and see where you’re at.

Aim for 7,000–10,000 steps per day as a baseline

If you’re below that, build up gradually — every 1,000 counts

Walking supports hormone regulation, reduces cortisol, and improves blood sugar control

This daily foundation makes every other training effort more effective — especially strength and intervals.

4. Swap Long Cardio for Short Intervals

Lengthy cardio sessions can sometimes backfire during perimenopause — adding more stress to an already taxed system.

Instead, focus on Sprint Interval Training (SIT) — short bursts of high effort followed by full recovery.

We use this style of conditioning inside our DRT Squad program, with options that are:

Low-impact

Quick (10–20 minutes)

Supportive of hormonal health

Scalable to your fitness and energy level

But don’t jump straight into sprints if your movement base isn’t there.

Build up your daily steps first, then integrate 1 SIT sessions per week when your body is ready. Yes just one! Do it right, do it well and balance with recovery.

5. Prioritize Protein and Blood Sugar Stability

During perimenopause, your body becomes less efficient at building muscle — and more prone to blood sugar fluctuations.

The solution?

30–40g of protein per meal, especially breakfast

Prioritize whole food sources: eggs, meat, fish, greek yogurt, cottage cheese

Pair carbs with protein and fat to stabilize energy

Avoid skipping meals — consistency matters more than perfection

This isn’t about dieting. It’s about fuelling your body so you can recover, ride, and feel like yourself again.

We provide nutrition advice and give you all the tools to help you with this side of things too. Learn all about macros and how to find out the right daily energy requirements for yourself individually.

It’s all included in the strength roadmap.

Because I want to help you thrive!

6. Respect Recovery and Sleep

This season of life demands more recovery — not less.

Your joints, nervous system, and muscles all take longer to repair.
So prioritise:

7–9 hours of sleep

A consistent sleep routine (wind down, lights out, no big meals before bed, aim for your last meal to be 3 hours before bed. First meal within 30 minutes of waking.)

Rest days between intense training sessions

Gentle movement on off days (like walking or stretching)

The harder you train — the more you need to recover. That’s what makes you stronger.

7. Let This Be a New Season — Not a Setback

Perimenopause doesn’t mean decline.

It’s a biological shift — one that calls for a smarter, more strategic approach to training, eating, and recovery.

And the incredible thing about dressage is…

You can keep getting better, no matter your age and with experience comes wisdom.

With the right support, you can:

Improve your posture and seat

Gain strength and power in the saddle

Feel more connected to your body

Keep riding (and loving it) well into your 50s, 60s, and beyond! We have members who are living proof of just this riding into their 80’s!

Start Here: The DRT Strength Roadmap

Our DRT Strength Roadmap was designed for riders exactly like you — those navigating perimenopause, juggling real life, and still committed to riding at their best.

It includes:

• Intro to Lifting – for complete beginners
• Foundations – total-body strength for riders over 40
• Momentum – short, rider-friendly workouts to stay consistent
• Squad Series – long-term progressive blocks that evolve with you

Each phase is structured, sustainable, and designed to support your posture, glutes, core, and long-term riding performance.

Learn more here – Strength Roadmap

Explore the full DRT Strength Roadmap here and choose your starting point

You’re Not Falling Behind. You’re Just Getting Stronger — Differently.

Perimenopause is not a flaw to fix — it’s a phase to support.

By training smarter, fuelling better, and recovering fully, you’ll come out the other side with a stronger body, a clearer mind, and an even deeper seat.

Let’s ride this wave — together.

Want to read some more?

Dressage Riding Through Menopause: How to Stay Strong and Ride with Confidence

How to Get Started with Strength Training (Even If You’re a Total Beginner)

Why Strength Training Is the Missing Piece for Dressage Riders Over 40