Time-Saving Workouts for Women in Perimenopause and Menopause

If you're like me, making your workout is maximally time-efficient is the best way to stay in shape while still managing to juggle the 36,592 other things on your to-do list. We all know exercise is IMPORTANT, but fitting it in is often the issue.

Here is the most time-efficient way to get a strength workout in (without compromising workout quality or strength gains):

Supersets with separate muscle groups

Supersets are a great way to get most (not all, but hey we're not shooting for perfection here) of the strength benefits with less time commitment.

What is a superset? It's like a normal workout, but instead of resting completely between sets, you use some of the rest time to do a different exercise (in this case, an exercise with a different body part focus).

So for example, you might alternate between an upper-body movement and a lower-body movement during the same working block. While one area recovers from a set, the other is actively training. Then you rest completely for a few seconds before going back to the first exercise and repeating the block. It might look like A1 - 15 sec rest - A2 -15 sec rest - A1 -15 sec rest - A2. Then you rest again before moving to the next block (B1 / B2).

This minimizes "wasted" rest time and keeps the workout moving, without dramatically increasing fatigue in any working muscle group.

You could pair bench press with lunges, for example. Another combination could be pull-ups paired with leg presses, or shoulder presses paired with Romanian deadlifts. The upper-lower superset structure allows each muscle group to recover adequately, while still keeping your workout moving along.

The biggest benefit of this strategy is time efficiency. Traditional strength training often involves long rest periods, which is necessary for optimal strength development so your body has time to recover. I do NOT recommend back-to-back nonstop exercises if your goal is to build optimal strength, this is more of a metabolic conditioning style of workout rather than a true strength-focused workout. However, upper-lower supersets allow you to effectively “shorten” those necessary rest periods by filling them in with productive work onanother part of the body. As a result, workouts become significantly shorter without significantly reducing strength/muscle benefits or exercise quality. Sessions that might normally take 60 minutes can generally be completed in around 35-40 minutes. That means you could save between 25-40% time on your workouts, depending how you structure the supersets.

With supersets, you can pair any two exercises to alternate. My preference is to use upper/lower supersets for most clients in midlife, because that helps maintain performance better than pairing exercises within the same muscle group.

Because the upper and lower body don't have a lot of crossover for exercises (other than core, which should be engaged in all exercises), muscular fatigue is reduced compared to more other superset pairings like chest-and-triceps or quads-and-hamstrings. That makes it easier to sustain strength output across the entire workout. And as you've heard a million times from me (and will hear it a million more), maintaining your strength during and after menopause is one of the best ways you can protect your health, body composition, and long-term function.

I think upper/lower supersets are one of the smartest training strategies for any woman who needs to maximize gym efficiency but doesn't want to compromise on results. The superset approach saves so much time, and while strength gains are marginally lower than with a traditional "strict set" regimen, they are still very close as long as you're not using extremely low rep ranges, and the massive amount of time saved is often worth losing a tiny fraction of benefit. It is a practical solution for fitting highly-effective training into a busy schedule.

Whether you're just getting started in the gym, or if you've been a long time exerciser but looking to mix things up (or save some time), try some supersets during your next workout and please let me know what you think! Here's a sample workout plan you could modify to get you started.

Happy lifting :D

Sample Superset Workout (30 min):

Warm-Up (3–4 min)

• Bodyweight squats x 10

• Band pull-aparts x 10

• Glute bridges x10

• Shoulder/arm circles against a wall for shoulder mobility

• High knees, pull into chest

Block A (Alternate A1 and A2). 3 sets of each, aim for 8-10 reps per set.

A1. Dumbbell Bench Press / A2. Reverse Lunges

Block B (Alternate B1 and B2). 3 sets of each, aim for 8-10 reps per set.

B1. Seated Cable Row / B2. Romanian Deadlift

Block C (Alternate C1 and C2). 3 sets of each, aim for 8-10 reps per set)

C1. Dumbbell Shoulder Press / C2. Step-Ups or Leg Press

Optional 1-2 Minute Finisher (Choose ONE):

Farmer carries, Steep incline treadmill walk, Dead bugs + side planks, cable glute kickbacks

Dr. Nicole Rowe is a board-certified physician specializing in women's metabolic health, body composition, insulin resistance, and healthy aging. She combines evidence-based, comprehensive medicine with a practical, sustainable approach focused on improving strength, energy, long-term health, and quality of life.

Her practice emphasizes thoughtful, individualized care for women navigating perimenopause, menopause, midlife weight gain, fatigue, and other metabolic changes that occur after 40. To schedule a consult, book here.