The Most Underrated Exercise for Midlife Women (Hint: It's Not Running)

When women hit their 40s and 50s, one common piece of advice they often hear is: start running. It’s long been seen as the go-to method for losing weight, improving heart health, and getting in shape. But for women in perimenopause or menopause, running might not be the most effective—or sustainable—option.

In fact, the most underrated and impactful form of exercise for this stage of life isn't cardio at all.

It’s strength training.

Why Strength Training Becomes Essential in Midlife

Perimenopause and menopause bring significant hormonal changes. As estrogen levels decline, the body experiences a cascade of shifts: muscle mass begins to decrease, bones become more fragile, metabolism slows, and fat distribution—especially around the belly—often increases.

You might notice weight creeping up despite eating well, or find your energy lower than it used to be. These symptoms are common, but they’re not something you simply have to accept.

Strength training addresses many of these midlife challenges head-on.

1. It helps you rebuild muscle.
Muscle loss, or sarcopenia, begins as early as your 30s and accelerates during menopause. Without intervention, this can lead to weakness, reduced mobility, and even a higher risk of falls. Strength training helps preserve and rebuild lean muscle, which keeps your body strong and functional.

2. It supports a healthy metabolism.
More muscle means a faster resting metabolic rate. That means your body burns more calories throughout the day—even while you’re resting. This can make a noticeable difference in managing weight without the need for extreme calorie restriction.

3. It improves bone density.
Strength training places healthy stress on your bones, encouraging them to stay strong. This is especially important during and after menopause, when the risk of osteoporosis increases.

4. It supports blood sugar and hormone balance.
Lifting weights improves insulin sensitivity, which helps regulate blood sugar and energy levels. That also means fewer energy crashes, more stable moods, and fewer cravings.

5. It boosts mood and mental clarity.
Strength training has been shown to reduce symptoms of anxiety and depression, support better sleep, and help improve focus and memory. Many women also say it simply helps them feel more confident and in control again.

What Strength Training Can Look Like

You don’t need to join a gym or lift heavy weights to get started. For midlife women, the best approach is simple, focused, and consistent.

Start with:

• Basic bodyweight movements like squats, wall push-ups, glute bridges, and lunges

• Resistance bands or light hand weights to gently build strength over time

• Full-body sessions two to three times per week, allowing for rest and recovery in between

The goal isn’t to push your body to its limits—it’s to support it, build stability, and create energy that lasts all day.

So Why Isn’t Running Enough?

Running does have its benefits, but it’s not always the right fit—especially if you’re experiencing joint pain, pelvic floor issues, fatigue, or elevated stress levels. High-impact cardio like running can raise cortisol, your body’s main stress hormone. When cortisol stays high for too long, it can actually make it harder to lose fat, increase cravings, and interfere with sleep.

This doesn’t mean you can’t enjoy a jog if you love it. But strength training should be the foundation. Then, you can add in low-impact cardio like walking, cycling, or swimming for variety and heart health.

The Bottom Line

In midlife, strong is no longer just a fitness trend—it’s a necessity. The changes happening in your body aren’t a sign that it’s breaking down. They’re a call to shift how you care for it.

Strength training is the missing piece for many women who are eating well, moving more, and still not seeing the results they want. It’s empowering. It’s efficient. And it works.

So if you’ve been wondering why the usual advice doesn’t seem to apply anymore, this might be your answer. Strength training is the most underrated tool for women over 40—and it might be exactly what your body has been asking for.