The hormonal changes from perimenopause onward affect how your body responds to strength and cardio training. Much of this is due to the decrease in estrogen and progesterone.
As the body has less of these two hormones, it affects muscle contraction and your ability to build lean muscle. Both of those go down. The lower levels also reduce the body’s ability to handle inflammation, insulin sensitivity, and fat-burning capabilities.
Frustratingly, as these two hormones flatline, it has zero effect on how your body stores fat. That’s the same as it’s always been.
To counteract these changes, you need to provide the body with an external stimulus that mimics the role of estrogen.
The best way to get that done is to build your training program around heavy strength training, plyometrics, and high-intensity interval training.