It’s Not Just Age: What Reformer Pilates Is Teaching Me About Women, Hormones, and Pain

Spoiler: You’re not falling apart. You’re shifting. And your body deserves better stories than “you’re just getting old.”

I Used to Think It Was Just Me

I’ve dipped a toe—well, more like my whole foot—into the pool of perimenopause lately. And let me tell you, it’s a weird space. One moment I’m fine, the next my shoulder’s aching like I slept wrong (except I didn’t), or I can’t quite explain the tired that hits mid-afternoon, or why my joints feel like they’re moving through molasses. I’m active, healthy, and I teach movement for a living. Still, my body has been whispering... then shouting, “Something’s changing.”

And what’s wild is in my Reformer Pilates classes, I keep hearing the same thing from women of all ages. The body just feels ... off!

“My hip’s just been bothering me out of nowhere.”

“My shoulder’s so stiff—must be sleeping on it funny.”

“I used to feel strong, but now everything feels harder.”

We brush it off. We say it’s aging. But what if it’s not?

Let’s Talk About What’s Actually Going On

Here’s the truth I wish more of us had been told: the changes we feel in our bodies during our 30s, 40s, 50s and beyond are often not just aging—they’re hormonal.

Oestrogen, progesterone, and testosterone don’t just affect reproduction. They influence muscle tone, joint health, fascia, recovery time, inflammation, and even your risk of injury.

Real Physical Symptoms Linked to Perimenopause & Menopause:

(And no, you're not imagining them.)

• 🔹 Frozen Shoulder (Adhesive Capsulitis): Super common in perimenopausal women due to changes in oestrogen levels affecting connective tissue. It can come on suddenly, and it hurts like hell. Any movement overhead can feel impossible, and your shoulder feels like it is locked in place!

• 🔹 Joint Pain & Stiffness: Oestrogen is anti-inflammatory. As it drops, joints swell, ache, and feel tight—especially in the morning.

• 🔹 Loss of Muscle Mass & Strength: Yep, even when you're active. Hormonal shifts make it harder to maintain tone and easier to fatigue.

• 🔹 Pelvic Floor Dysfunction: Weakness or imbalance here can lead to back pain, leakage, or instability.

• 🔹 Sleep Disruption & Fatigue: Poor sleep makes recovery harder. Add night sweats and anxiety, and it's a perfect storm.

• 🔹 Decreased Flexibility & Slower Recovery: Fascia and soft tissues become less pliable without adequate hormonal support.

• 🔹 Increased Risk of Tendonitis & Injury: Because tendons get stiffer, especially in load-bearing joints.

And here’s the kicker: many women are told these symptoms are “just what happens as you age.” But when we start looking at this through a hormonal lens, suddenly, it all makes a lot more sense.

You’re Not Alone—And You’re Definitely Not Broken

There’s a moment that happens in almost every class I teach now. One woman mentions her shoulder, another nods, and then someone laughs and says, “Oh my god, same!” And just like that, we’re connected in this unspoken, collective realisation: we’re all going through it, and no one really told us what to expect.

The way our culture gaslights women into ignoring or pushing through these changes is... something else.

We’re taught to “stay strong,” “keep moving,” and “don’t complain.” But also to fear movement when we’re in pain. It’s no wonder so many women start avoiding exercise right when their bodies need it most—because they think it’s making things worse.

Why Reformer Pilates Works (Especially Now)

Let’s be real—if you're feeling stiff, sore, or unstable, the idea of working out might feel overwhelming. But movement doesn’t have to mean punishment. And in fact, it shouldn’t.

Reformer Pilates is uniquely positioned to support women going through hormonal transitions. Here’s why:

Controlled Resistance = Gentle Strength

The springs allow you to build muscle without jarring impact or strain. It’s strength with support.

Joint-Friendly & Fascia-Loving

The smooth gliding movement respects your joints and nourishes fascia—which gets tight and clingy during hormone shifts.

Mind-Body Connection

Hormones can make you feel disconnected from your own body. Reformer helps you tune back in, feel grounded, and regain trust.

It Meets You Where You Are

Not every day feels the same. The beauty of Reformer is that it’s adjustable. Some days are strong days. Some are breath-and-move days. Both count.

Built-In Sisterhood

There’s something healing about moving in a room full of women who get it. The unspoken nods, the shared sighs, the “me too” moments—they matter more than we realize.

We’ve Been Trained Not to Trust Ourselves

This is the part that hits home for me. Over and over, I hear women say things like

“I thought it was just me.”

“My doctor said it wasn’t menopause yet, but I know something’s off.”

“I used to feel so in control of my body, and now I don’t recognize it.”

We're often dismissed—even by professionals—because our tests are "normal" or we're "too young" for menopause. But perimenopause can last 10+ years before your final period. And symptoms? They can show up early and loud.

We’re not crazy. We’re not weak. We’re changing.

And that deserves to be met with information, compassion, and movement—not silence or shame.

So What Now?

If you’re a woman who’s been feeling a bit off—more aches, weird stiffness, changes in your strength or energy—I hope this makes you feel a little less alone. Maybe it’s not that you’re aging badly. Maybe you’re shifting hormonally—and no one gave you the language for it.

Here’s what I want you to know:

• You're allowed to listen to your body.

• You're not imagining it—these symptoms are real.

• You don’t need to “push through” or “slow ”down”—you need to move differently.

• Reformer Pilates (or any gentle, intentional movement) can support you—not break you.

• You are still strong, even when it feels like everything’s shifting under your feet.

And finally… A Reminder

Movement isn’t just about muscles and joints. It’s about coming home to yourself. Especially in seasons of change.

Reformer is where I’ve seen women reconnect with their bodies—not just to fix pain, but to feel whole again. I see it in their posture, their breath, and their laugh halfway through class when something just clicks.

So if you’re feeling stiff, tired, unsure, or disconnected—come move. Come laugh. Come stretch. You don’t have to have it all figured out. Just start with what you can feel today.

And trust yourself—you know more than you think.

Rach xx

I'm Rachel

A certified counsellor and life coach!

As a counsellor & reformer Pilates instructor, I work daily with women on their minds and bodies. I know from personal experience we are not alone in our struggles. There are common grounds, shared experiences, and definitely a way to move forward.

Enjoy the blog; I've designed it to be relatable.

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