Is rowing good for perimenopause?

Rowing can be an excellent form of exercise during perimenopause. The key is matching your workout intensity to how you feel on any given day, which is what makes adaptive fitness so important during this transition.

Rowing offers several benefits during perimenopause: it can help manage weight changes, support bone density, improve mood, reduce stress, and promote better sleep. The best exercise during perimenopause is the one you will actually do consistently.

On higher-energy days, you can push harder with rowing. On days when fatigue, joint pain, or poor sleep are affecting you, dial back the intensity or duration rather than skipping it entirely. Movement, even gentle movement, supports your hormonal health.

PeriPlan adjusts your daily workout recommendations based on your check-in, so your rowing sessions are matched to your actual readiness level.