Best Fitness Apps for Perimenopause
Find the best fitness apps for perimenopause, from workout tracking to yoga and strength training, with guidance on what to look for in 2026.
What Makes a Fitness App Useful for Perimenopause
Not every fitness app is designed with the specific needs of women in perimenopause in mind. General fitness apps may not account for the recovery demands of hormonal fluctuation, the increased value of strength and flexibility work over pure cardio, or the importance of tracking how exercise correlates with symptoms like fatigue, sleep quality, and mood. A genuinely useful fitness app for perimenopause should make it easy to log workouts consistently, track progress over time, and ideally support a view of how movement patterns relate to how you feel on a day-to-day basis. Consistency is the most important variable in any exercise programme during this life stage, and apps that make logging frictionless are more likely to support regular use.
Apps for Strength Training and Progressive Overload
Strength training is particularly important during perimenopause for preserving muscle mass and supporting bone density. Several apps are well-suited to this type of training. Strong is a widely used iOS and Android app that allows you to log sets, reps, and weights for any exercise, view personal records, and track volume over time. It has a clean interface and minimal friction for quick logging during or after a session. Jefit is another option that includes guided programmes as well as a logging function, which can be useful for women who want a structured plan to follow rather than building their own. Progression is a newer entry that emphasises progressive overload tracking and has an appealing interface for visualising strength gains over weeks and months.
Yoga and Mindfulness Apps
For women incorporating yoga or mindfulness into their perimenopause management, several dedicated apps offer structured programmes. Down Dog is widely regarded as one of the most flexible yoga apps available, offering customisable session lengths, levels, and styles, including yin yoga and restorative practices that are particularly relevant for perimenopause symptom management. Yoga with Adriene, while not a dedicated app, has a YouTube presence with hundreds of freely available sessions covering anxiety, sleep, joint pain, and energy, many of which are perimenopause-relevant. Calm and Headspace both provide guided meditation programmes that can support the anxiety and sleep disruption common during perimenopause, with daily session lengths from three to twenty minutes.
Walking and Cardio Tracking Apps
Walking is one of the most consistently beneficial forms of exercise during perimenopause, and several apps make it easy to track sessions and see progress. Apple Fitness and Google Fit provide straightforward step and workout tracking integrated with phone sensors and wearables. Strava is popular for women who run, cycle, or walk regularly and want to track routes, pace, and distance over time. Its social features can provide motivation through seeing activity from other users, though this aspect is optional. For women using heart rate monitoring, Polar Beat and Garmin Connect provide detailed cardiovascular data that can help identify whether exercise intensity is within the zone 2 range most beneficial for perimenopause recovery and metabolic health.
All-in-One Perimenopause and Symptom Apps
Some apps combine fitness tracking with symptom logging, which is particularly useful during perimenopause when the relationship between exercise and how you feel is worth understanding. PeriPlan is designed specifically for perimenopause and allows you to log both workouts and symptoms, then view patterns over time. This means you can see whether weeks with more consistent exercise correlate with lower symptom severity, or whether certain types of activity appear to worsen specific symptoms for you personally. Having this data in one place removes the need to cross-reference between a separate fitness tracker and a symptom diary, and the longitudinal view is more useful for understanding your own pattern than any individual day's data.
Wearables That Work Well with Fitness Apps
Several wearable devices integrate well with fitness apps and provide data that is particularly relevant for perimenopause management. The Oura Ring tracks sleep stages, resting heart rate, heart rate variability, and body temperature, all of which can shift meaningfully during perimenopause. It integrates with several health apps and provides a readiness score that reflects recovery status, which is useful for deciding when to push and when to rest. Garmin watches offer detailed exercise tracking alongside sleep and stress monitoring. Apple Watch provides comprehensive health metrics and integrates directly with the Apple Health ecosystem. For women who prefer a simpler approach, even a basic fitness tracker with heart rate monitoring provides enough data to guide exercise intensity and track consistency.
Choosing the Right App for Your Goals
The best fitness app is the one you will actually use consistently. For most women, this means starting with one app rather than several and sticking with it long enough to see meaningful data accumulate. If your primary goal is building strength, a dedicated strength logging app gives you the progressive overload visibility you need. If yoga or mindfulness is your main focus, a yoga-specific app provides better content than a general fitness tracker. If you want to understand how your overall lifestyle habits affect your symptoms, an app that combines workout logging with symptom tracking provides the most relevant insight. Many women find that their app needs change as their perimenopause journey progresses, starting with general fitness tracking and moving toward more targeted approaches as symptoms evolve and priorities shift.
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