Should Your Workouts Change After 40?
You’re eating clean, showing up to the gym, and following your old routine but something feels off. The scale won’t budge, recovery takes longer, and results that used to come easily now feel like a constant uphill battle.
I remember in my 40s over doing the cardio, no structure with my strength training, and eating under 1200 calories. I was miserable!! And even worse, confused. Every answer I got was, “That’s just how aging works.”
But that didn’t sit right with me...
There just wasn’t enough information or real resources out there for women in midlife at that time. I had to dig. I had to research, experiment, and connect the dots myself. Because no one was talking about how to actually train and support a woman’s body through perimenopause and beyond.
Why What Worked Before Isn’t Working Now
In your 20s and 30s, you could push through just about anything: double cardio days, fasted training, endless HIIT, random workouts on the fly. Your hormones were in balance, recovery was fast, and your metabolism hadn’t yet slowed from years of stress, dieting, or hormonal decline.
But once you enter perimenopause or menopause, your internal chemistry shifts:
Estrogen declines, impacting insulin sensitivity, fat distribution, and joint stability
Testosterone drops, reducing muscle-building capacity and strength
Cortisol rises, especially from chronic stress or overtraining
Recovery slows, making rest just as important as your workouts
As Dr. Vonda Wright, a renowned menopause health expert, puts it:
🗣️ “We can’t use our 25-year-old playbook for our 45-year-old body.”
If you’ve been stuck in the "eat less, move more" loop… it’s time to flip the script!
Mistake #1: Doing More Instead of Doing Better
The most common trap women fall into after 40 is doubling down on what worked in their 20s. So more cardio, fewer calories, stricter rules. Yikes!! 😱
The problem? That approach stresses your system even more, increasing cortisol and breaking down lean muscle tissue—the exact opposite of what your body needs.
What to do instead:
Focus on quality over quantity
Lift with intent (progressive overload, proper form, split training)
Keep cardio moderate and purposeful—not excessive
Prioritize fueling your body, not starving it
Mistake #2: Ignoring Hormonal Shifts
It’s not just about fat loss anymore—it’s about supporting your body’s changing needs.
Estrogen plays a role in glucose metabolism and muscle recovery
Testosterone helps build and preserve muscle mass
Progesterone supports sleep, mood, and inflammation control
As these hormones fluctuate or decline, your workout and nutrition strategies need to adjust too. Training like you're still 25 won’t get you far—it’ll just lead to frustration or burnout.
Mistake #3: Skipping Strength Training
This is where many women go wrong.
Cardio has its place, but muscle is the magic.
It improves insulin sensitivity, boosts metabolism, balances hormones, and supports bone health.
And yet… so many women are afraid to lift heavy.
They fear getting “bulky,” when in reality, lifting weights is the most powerful anti-aging tool you have.
According to Dr. Mary Claire Haver, “muscle is medicine”—especially during and after menopause.
How Should Your Workouts Change After 40?
Here’s what to focus on:
1. Progressive Strength Training
Lift 3–5x/week, depending on your experience level
Use split routines to target different muscle groups
Increase weight or reps weekly (progressive overload)
Focus on compound lifts (squats, rows, presses, hip thrusts)
2. Mobility and Recovery
Incorporate daily stretching and mobility work
Take 1–2 full rest days per week
Use recovery tools: foam rolling, red light therapy, walking, sauna, etc.
Sleep 7–9 hours (this is when hormones rebalance!)
3. Smarter Cardio
Avoid chronic, long-duration cardio
Use interval training strategically 1–2x/week
Walking is your underrated secret weapon for recovery and fat loss
The Real Goal: Longevity, Not Just Leanness
At this stage in life, it’s not just about looking good in your clothes (though we’re all here for that, too).
It’s about:
Having the energy to keep up with life
Preventing injury and joint pain
Supporting your bones, heart, and brain
Feeling strong, capable, and confident every single day
So yes, your workouts should change after 40.
Not because you’re less capable—because you're wiser now.
You’re no longer chasing skinny. You’re building a body that can carry you through the next 40 years—with strength, power, and pride.
