Perimenopause Mood Swings: Why They Happen and How Exercise Can Help

Do you sometimes feel like you’re on an emotional rollercoaster lately? One minute you’re laughing, the next minute you’re in tears or irritable for no clear reason. If you’re a woman in your 40s or early 50s, these sudden mood swings might not just be “in your head” – they could be a normal part of perimenopause. Many women going through perimenopause notice their emotions becoming more volatile as their hormones begin to shift. The good news is, understanding what’s happening can help you find ways to cope. In this post, we’ll explore the science behind perimenopausal mood swings and then dive into how exercise – especially resistance training – can help steady those ups and downs.

What Causes Mood Swings During Perimenopause?

Hormones on a Rollercoaster: Perimenopause (the transition period before menopause) is marked by big fluctuations in estrogen and progesterone. These hormones don’t just affect your reproductive system – they also influence brain chemicals that regulate mood. In fact, estrogen helps modulate neurotransmitters like serotonin and dopamine (Menopause: Tips for Managing Mood Changes ). So when estrogen levels rise and fall unevenly (as they often do during perimenopause), it can make your moods swing along with them (Menopause: Tips for Managing Mood Changes ). It’s a bit like the emotional ups and downs some women get before their period (PMS), only amplified over a longer transition.

You’re Not Imagining It: If you’ve been more irritable, anxious, or blue lately, you’re not alone – mood swings are a recognized symptom of perimenopause (Perimenopause – Symptoms and causes – Mayo Clinic). About 4 in 10 women experience mood changes during perimenopause (often similar to PMS-type symptoms) (Mood Changes During Perimenopause Are Real. Here’s What to Know. | ACOG). In other words, it’s very common for this life stage to stir up feelings of irritability, sadness, or sudden tears. Part of the reason is biological, but external factors can add to the ride too.

Other Factors at Play: Perimenopause often doesn’t happen in a vacuum. This phase of life can come with its own stresses – for example, you might be juggling a demanding job, caring for kids or aging parents, and dealing with general midlife changes. All that can affect your mood just as much as the hormones do. Plus, the physical symptoms of perimenopause (like hot flashes and night sweats) can wreak havoc on your sleep (Menopause: Tips for Managing Mood Changes ). And when you’re sleep-deprived, you’re naturally going to feel more cranky and emotionally fragile. In fact, experts have found that the best predictors of mood problems in midlife are things like high stress, poor overall health, and a history of depression – not just hormone levels alone (Perimenopause: Rocky road to menopause – Harvard Health). So, hormonal swings might light the fuse, but factors like stress and lack of sleep can pour fuel on the fire of mood swings.

The takeaway is that there’s a real physiological basis for these emotional ups and downs (so cut yourself some slack!), but also that you’re not powerless. Lifestyle changes can make a real difference in how you feel. One of the most effective? Exercise.

How Exercise Can Ease Perimenopause Mood Swings

You’ve probably heard that exercise is good for you a million times, but here’s an extra motivator: staying active can actually help stabilize your mood during perimenopause. When you exercise, your body releases endorphins – those famous “feel-good” hormones that boost your sense of well-being and help reduce stress. Physical activity also tends to lower levels of cortisol (the stress hormone), which can temper feelings of anxiety and irritability. In short, a good workout can chemically make you feel calmer and happier.

Beyond these immediate effects, regular exercise creates positive ripple effects for perimenopausal women. For one, it can improve your sleep quality. The Cleveland Clinic notes that getting regular exercise has been shown to improve energy levels, ease mood swings, and even help with sleep problems in perimenopausal women (Perimenopause: Age, Stages, Signs, Symptoms & Treatment). Better sleep then leads to better mood, creating a beneficial cycle. There’s science to back this up: a 2023 research review concluded that physical activity may directly improve mood by increasing levels of serotonin (a mood-regulating brain chemical), and indirectly by alleviating menopause symptoms like sleep disturbances (Menopause: Tips for Managing Mood Changes ).

Exercise is also a proven stress-buster. Going for a brisk walk, a jog, or a dance class gives you a chance to blow off steam and clear your mind. Over time, staying active can even help with symptoms of mild depression. In one study, women going through menopause who exercised regularly for a year reported significant improvements in their mental health and mood, whereas women who stayed sedentary saw their symptoms worsen (Why You Should Exercise Your Way Through Menopause – Penn Medicine Lancaster General Health). It’s no surprise, then, that doctors often recommend exercise as a way to help treat mild depression and anxiety – which some women experience during the menopause transition (Why You Should Exercise Your Way Through Menopause – Penn Medicine Lancaster General Health). Even shorter term, experts have observed that women who remain active tend to have better mood and even sharper cognitive function during midlife (Manage Menopause With Exercise: ‘It’s Never Too Late to Start’).

The bottom line? Moving your body consistently – whether it’s cardio, yoga, or strength workouts – is like giving your brain a natural medicine for mood stability. It won’t magically erase every down day, but it can make those emotional swings less intense and less frequent. Plus, you’ll get the bonus of better energy and overall health.

Resistance Training: Build Strength, Boost Mood

All types of exercise can help, but there’s something special about resistance training (also known as strength training) for women in midlife. Resistance training means working your muscles against some form of resistance – for example, lifting weights, using resistance bands, or doing bodyweight exercises like push-ups or squats. Incorporating this kind of training into your routine can pay off in multiple ways.

First, strength training counters the physical changes of perimenopause. As estrogen levels fall, women start to lose bone density and muscle mass more quickly. (Ever notice how it’s getting easier to gain weight or feel weaker than you used to?) The great news is that lifting weights or doing other weight-bearing exercise can help fight these changes. Health providers often encourage perimenopausal women to do weight-bearing workouts because it helps maintain bone strength and muscle mass (Perimenopause: Age, Stages, Signs, Symptoms & Treatment) (Perimenopause: Age, Stages, Signs, Symptoms & Treatment). Building muscle not only makes you physically stronger, but it also boosts your metabolism – which can help with that creeping weight gain many notice around menopause. And feeling stronger and more in control of your body can do wonders for your self-confidence and mood.

Second, resistance training itself has mood-boosting benefits that rival those of aerobic exercise. For years, people assumed you had to do cardio to get the mental health perks of exercise (like that runner’s high). But newer research shows that strength training is just as powerful for improving mood and reducing anxiety – in fact, studies indicate that regular resistance workouts can decrease symptoms of anxiety and depression, leading to an overall better quality of life ([

   Beyond Muscle: The Mental Health Benefits of Resistance Training 

 There’s also something very empowering about gradually lifting heavier weights or doing more reps than you could before – it sends your brain a message that you’re strong and capable. That confidence can translate into feeling more emotionally resilient as well, better able to handle the stresses that come your way.

Finally, resistance training can be especially helpful during perimenopause because it often improves other symptoms that indirectly affect mood. For example, some research suggests strength exercises might lessen the frequency or severity of hot flashes in midlife women, and it definitely helps with preventing bone loss. Even if pumping iron doesn’t directly stop your hot flashes, getting fitter can make you more tolerant of discomfort and give you a sense of accomplishment. All of these factors add up to a more stable, positive mood.

Getting Started: Tips to Manage Mood Swings with Exercise

Knowing that exercise can help is one thing – making it a habit is another! Here are some tips to weave mood-boosting movement into your life, even if you’re busy or not sure where to begin:

• Start small and keep it doable: You don’t need to become a marathon runner or spend hours in the gym. Begin with modest goals, like a 20-minute walk around your neighborhood or a short online workout a few times a week. Something is always better than nothing when it comes to moving your body.
• Do activities you enjoy: The best exercise is the one you actually like enough to stick with. If you hate running, try swimming or a dance class. Love music? Pop in some earbuds and go for a brisk walk to your favorite tunes. When you choose activities that are fun for you, you’re more likely to keep doing them (Menopause: Tips for Managing Mood Changes ).
• Mix cardio with resistance training: For optimal benefits, aim to get a mix of aerobic activity and strength work each week. Official guidelines suggest about 150 minutes per week of moderate-intensity cardio (for example, 30 minutes of brisk walking five days a week), plus at least two days a week of resistance training (Manage Menopause With Exercise: ‘It’s Never Too Late to Start’). You can tailor this to your schedule and break it up however you need – the key is consistency.
• Use your own body weight if needed: Resistance training doesn’t necessarily require a gym membership or fancy equipment. Exercises like squats, lunges, push-ups, or yoga can strengthen your muscles using just your body weight. You can also invest in a pair of dumbbells or resistance bands to do simple strength exercises at home.
• Listen to your body (and your mood): If you’re exhausted or having a really down day, it might be hard to get moving – but try to do a gentle workout anyway, as you’ll often feel a bit better afterward. That said, rest when you truly need to. The goal is regular movement, not pushing yourself to the brink. Some days a calming yoga session or a leisurely walk might serve you better than a high-intensity workout. Pay attention to how different activities make you feel, both physically and mentally.

Lastly, remember that if your mood swings are becoming overwhelming or are lasting longer than you feel you can handle, it’s important to reach out to a healthcare provider. They can help determine if additional treatments (like therapy or medication) might be needed. But for many women, making exercise a regular part of their week becomes a game-changer. Not only can it ease those unpredictable mood swings, it also contributes to better health across the board.

Wrap-Up: Perimenopause can be a challenging time emotionally, but understanding the root causes of your mood swings is the first step toward managing them. By embracing exercise – especially resistance training – you’re giving yourself a natural, empowering tool to navigate this transition. You might find that breaking a sweat also breaks the cycle of feeling up one minute and down the next. Over time, those workouts (whether it’s a walk, a yoga class, or pumping some iron) can help you feel more balanced, in control, and resilient. Hang in there: with a bit of movement and self-care, you can ride out the hormone rollercoaster and emerge stronger on the other side!