Is Rowing Good for Weight Gain During Perimenopause?
Perimenopausal weight gain can feel impossible to shift. Learn how rowing helps burn calories, build muscle, and support a healthy metabolism during this hormonal transition.
Why Weight Gain Happens in Perimenopause
Weight gain during perimenopause is driven by several overlapping factors: declining oestrogen shifts fat storage from the hips to the abdomen, muscle mass decreases with age, and insulin sensitivity often worsens. Metabolic rate slows, and many women find that the approach that worked in their 30s simply stops working. This is not a failure of willpower. It is a genuine physiological shift that requires a different strategy. Rowing addresses several of these factors simultaneously.
Rowing as a High-Efficiency Calorie Burner
A 30-minute moderate rowing session burns between 200 and 300 calories for most women, comparable to running but with far less joint stress. Because rowing engages the legs, core, and upper body together, the overall energy demand is higher than exercises that isolate one muscle group. This makes it one of the most time-efficient cardio options available. For women who are short on time but want meaningful metabolic impact, rowing delivers well.
Building Muscle to Support Your Metabolism
Rowing is not purely cardio. The drive phase of each stroke requires significant force from the quadriceps, glutes, and back. Over time, consistent rowing builds lean muscle mass in these large muscle groups. Muscle is metabolically active tissue, meaning more muscle means a higher resting metabolic rate. This is particularly important during perimenopause, when natural muscle loss can otherwise contribute to metabolic slowdown. Rowing gives you cardiovascular and resistance benefits in one session.
Targeting Abdominal Fat
The shift toward central, abdominal fat storage is one of the most frustrating changes in perimenopause. Aerobic exercise, particularly at moderate to vigorous intensity, is one of the most effective tools for reducing visceral fat specifically. This type of fat responds well to regular cardiovascular activity. Combining rowing with adequate dietary protein and strength work creates the best conditions for shifting fat from the midsection over time.
Practical Rowing Routine for Weight Management
Aim for three to four sessions per week, 25 to 40 minutes each, at a pace that feels moderately challenging. Interval rowing can increase the calorie burn further: alternate 2 minutes of strong effort with 1 minute of easy recovery for 20 to 25 minutes. Track your sessions to build consistency. Pair rowing with sufficient protein intake (around 25 to 30 grams per meal) to support muscle retention and reduce hunger between meals.
Patience and Progress Tracking
Perimenopausal weight management takes longer than it used to. Set expectations around feeling stronger and more energetic first, with body composition changes following over months rather than weeks. Using PeriPlan to log your workouts means you build a visible record of your consistency, which helps on days when the mirror is not reflecting the effort you are putting in. Progress is often happening beneath the surface before it becomes visible.
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