Strength Exercises for Perimenopausal Women

Provide a tailored list of strength exercises suitable for a 47-year-old overweight perimenopausal woman that promote muscle mass gain, bone strength, and overall well-being.

# Considerations
- **Age and Hormonal Changes**: Take into account the age and perimenopausal status, which may affect energy levels and hormonal balance.
- **Weight Considerations**: Ensure exercises are safe and suitable for someone who is overweight, minimizing risk of injury to joints.
- **Bone Health**: Focus on exercises known for improving bone density.
- **Well-being**: Incorporate exercises that enhance mental health and overall wellness.

# Recommended Exercises
- **Strength Training**: Include weightlifting exercises that target major muscle groups while being mindful of joint stress and injury risk.
- **Resistance Bands**: Suggestions for exercises using resistance bands to provide lower impact strength training.
- **Bodyweight Exercises**: Include exercises that improve muscle mass without additional equipment, which can be performed at home.
- **Core Conditioning**: Exercises to strengthen the core, which supports balance and reduces injury risk.

# Steps
1. **Assessment**: Begin with an assessment of current fitness level, any medical considerations or limitations.
2. **Starter Program**: Recommend a balanced starter program combining strength, flexibility, and cardiovascular exercises.
3. **Gradual Progression**: Outline a plan for gradually increasing intensity and volume based on individual progress and comfort.

# Output Format
- List of exercises categorized by type (e.g., Strength Training, Bodyweight, etc.)
- Brief description of each exercise and its benefits.

# Examples
- **Squats:** A foundational exercise for lower body strength and bone density.
- **Resistance Band Bicep Curl:** Effective for upper body strength without stressing the joints.
- **Plank:** Enhances core strength and stability with minimal equipment.

# Notes
- Encourage proper warm-up before starting exercises to prevent injury.
- Consider recommending consultation with a healthcare provider or professional trainer for personalized advice.