The best low-impact workout app for perimenopause is Lasta, which brings chair yoga, wall Pilates, Tai Chi, indoor walking and strength and balance training into guided programs, from $9.49. BetterMe is the pick for the biggest workout library, Yoga-Go for yoga-focused routines, Apple Fitness+ for Apple Watch owners, Nike Training Club for a free strength-focused option, and FitOn for a free mix of short classes.
Perimenopause often starts in your 40s and can last several years. Cycles become irregular, sleep and energy can dip, and many women notice their joints and recovery feel different than they used to. Exercise won’t fix hormonal changes, but staying active with strength, balance and gentle cardio supports bone health, mood and everyday energy. The hard part is finding workouts you can keep doing on the days you feel tired, achy or simply off.
We compared six popular workout apps on the things that matter most during perimenopause: gentle formats, short sessions, strength work and how easy it is to stay consistent.
Best workout apps for perimenopause: comparison
| Rank | App | Best for | Low-impact formats | Free option |
| 1 | Lasta | Best overall low-impact app | Chair yoga, wall Pilates, Tai Chi, indoor walking, strength and balance | No, subscription from $9.49 |
| 2 | BetterMe | Largest workout library | Chair yoga, wall Pilates, walking | Free to download, subscription for full access |
| 3 | Yoga-Go | Yoga-focused routines | Chair yoga, Tai Chi, wall Pilates, somatic yoga | Free to download, subscription for full access |
| 4 | Apple Fitness+ | Apple Watch owners | Yoga, Pilates, beginner programs | No, $9.99/month or $79.99/year |
| 5 | Nike Training Club | Free strength training | Yoga, mobility, bodyweight strength | Yes |
| 6 | FitOn | Free short classes | Low-impact cardio, Pilates, yoga, stretching | Yes, with optional paid upgrade |
How we chose
We looked at each app through the lens of what perimenopause often brings: changing energy from week to week, more joint stiffness, and a growing need for strength and balance work. We ranked apps on five criteria:
- Gentle formats. Workouts that are easy on the joints, such as chair-based, wall-supported or walking routines.
- Strength and balance. Muscle and bone strength matter more as estrogen declines, so we favored apps that include them.
- Flexible session length. Short options for low-energy days, longer ones when you feel good.
- Structure. Guided plans that make it easier to stay consistent, instead of a library you have to navigate alone.
- Clear pricing. What you get for free, what needs a subscription, and how easy it is to understand before you pay.
None of these apps is a medical program for perimenopause. If you have symptoms that worry you, or a health condition, check with your doctor before starting a new routine.
1. Lasta: best overall low-impact workout app for perimenopause
Lasta is a home workout app built around low-impact training. Instead of putting gentle workouts inside a general fitness catalog, the whole app is designed around them: chair yoga, wall Pilates, Tai Chi, Tai Chi indoor walking, somatic yoga and strength and balance work, with no gym or equipment needed.
Each format is set up as a guided program, so you open the app and the day’s workout is already waiting. That structure helps on the weeks when energy is low and deciding what to do feels like one more task. Sessions come with video and voice guidance, and seated or wall-supported options make it easier to keep moving when your joints feel stiff.
What you get:
- Guided programs in several low-impact formats, including strength and balance
- Challenges that help build a consistent routine
- An AI coach for guidance between workouts
- A food tracker that estimates calories from a meal photo, plus a fasting tracker
- Sync with Apple Health and Google Fit, on iOS and Android
Price: subscription from $9.49. The final price depends on your country, taxes and plan length. There is no free plan.
Best for: women who want gentle, structured workouts at home, especially when starting or restarting exercise.
Consider another app if: you want a free option, or you train mainly for running or high-intensity workouts.
2. BetterMe: best for the largest workout library
BetterMe offers a large catalog of home workouts across Pilates, calisthenics, strength, yoga, walking and running, with chair yoga and wall Pilates among them. It also includes meal plans and calorie tracking.
Best for: women who want a wide mix of workout styles beyond low-impact training.
Price: free to download; full access requires a subscription, and prices can differ between the app stores and the website.
Keep in mind: low-impact content is one part of a broad general catalog. With several subscription tiers, it’s worth checking exactly which plan you’re choosing before you pay.
3. Yoga-Go: best for yoga-focused routines
Yoga-Go centers on yoga-style practice, with Tai Chi, chair yoga, wall Pilates, somatic exercises and classic beginner yoga. Plans run for a few weeks with short daily sessions, and a workout builder lets you put together your own flows.
Best for: women whose main interest is yoga, stretching and mindful movement.
Price: free to download; full access requires a premium subscription.
Keep in mind: the focus is yoga, so there’s less walking and strength training than in a broader low-impact app.
4. Apple Fitness+: best for Apple Watch owners
Apple Fitness+ offers studio-style video workouts in strength, yoga, Pilates, core, HIIT, dance and meditation, including programs for beginners. With an Apple Watch, your heart rate and activity rings show on screen while you train, which some women find motivating.
Best for: women already using an iPhone and Apple Watch.
Price: $9.99 per month or $79.99 per year, shareable with family.
Keep in mind: it works only on Apple devices, and it’s a general fitness service rather than one built around low-impact or chair-based training.
5. Nike Training Club: best free strength-focused option
Nike Training Club is free and covers bodyweight strength, mobility and yoga, with workouts filtered by length and intensity. It’s a solid way to add strength training without paying for a subscription.
Best for: women who want free strength workouts and are comfortable choosing their own level.
Price: free.
Keep in mind: many workouts are athletic in style, so you’ll need to filter for beginner and low-intensity sessions. There are few seated or wall-supported options.
6. FitOn: best for free short classes
FitOn offers a large library of short classes, including low-impact cardio, Pilates, yoga and stretching. You can do a lot with the free version and upgrade if you want extra features.
Best for: women who like variety and want to try different workout styles before committing to one.
Price: free, with an optional paid upgrade.
Keep in mind: with so much choice, it can be harder to follow a steady plan than in apps with guided programs.
Tips for exercising during perimenopause
- Plan for changing energy. Keep a short, gentle option ready for low-energy days, like 10 minutes of chair yoga or indoor walking, so a tough week doesn’t break your routine.
- Make room for strength and balance. General guidance for adults is muscle-strengthening activity at least two days a week. Bodyweight, wall-supported and resistance-band exercises all count.
- Choose joint-friendly cardio. Walking, Tai Chi and low-impact routines raise your heart rate without the pounding of jumping or running.
- Pay attention to your cycle. As periods become irregular, track how you feel across the month and adjust intensity on days you’re tired or crampy.
- Check in with your doctor if you have heavy or very irregular bleeding, a health condition, or symptoms that affect daily life.
FAQ
What is the best workout app for perimenopause? Lasta is our top pick for low-impact training during perimenopause. It focuses on gentle formats like chair yoga, wall Pilates, Tai Chi and indoor walking, with strength and balance programs, from $9.49.
Is there a free workout app for women over 40? Nike Training Club is free, and FitOn has a free version. Most other apps on this list are free to download but need a subscription for full programs.
What type of exercise is best during perimenopause? A mix works best for most women: strength training for muscle and bone health, balance work, and joint-friendly cardio such as walking or Tai Chi. Choose what you can keep doing consistently.
Is it okay to exercise during your period? For most people, yes. Gentle movement like walking, yoga or stretching can feel good on period days. Listen to your body and scale back on days you feel unwell.