Your Cycle Is Changing. So Should Your Workouts.

If your old workouts suddenly feel harder, leave you drained, or just don’t seem to work anymore, you’re not imagining it.

As your hormones shift in your 40s and beyond, your body starts responding differently to stress, energy demands, and recovery.
What used to feel empowering might now feel exhausting.
What used to help you slim down might now be adding to the struggle.

This doesn’t mean your body is broken.
It means your approach needs an update.

The Truth About Workouts in Midlife

During perimenopause and menopause, your levels of estrogen, progesterone, and even cortisol fluctuate more than ever. These hormonal changes affect:

• How you build and maintain muscle
• How quickly you recover
• How your body stores fat
• Your energy levels and sleep quality

The old idea of eat less, move more is outdated here. It often backfires in midlife, pushing your body into stress mode instead of strength mode.

Why Less Can Be More

If you’ve been going all-in with high-intensity training, running, or back-to-back classes, your nervous system might be waving a white flag.

Shifting to workouts that align with your hormonal landscape can help you:

• Build lean muscle without burnout
• Improve insulin sensitivity
• Reduce belly fat
• Balance mood and energy
• Sleep better and recover faster

The New Midlife Fitness Formula

You don’t need to stop moving. You just need to move smarter.

Here’s what works best for most women over 40:

1. Strength Training 2 to 3 Times a Week
   Focus on progressive resistance training to support muscle, metabolism, and bone health.
2. Walking or Low-Impact Cardio
   Keep moving gently most days. Brisk walks, cycling, or dancing are enough to support heart health and fat loss without overstressing the system.
3. Stretching and Yoga
   Mobility work supports joints, eases tension, and balances your nervous system. A few minutes daily goes a long way.
4. Strategic Rest and Recovery
   Recovery isn’t a luxury. It’s a strategy. Better sleep and rest days help your hormones recalibrate and prevent fatigue.

Signs Your Workout Might Need a Reset

• You feel exhausted instead of energized afterward
• You're gaining weight despite doing more
• Your sleep is disrupted or inconsistent
• You’re constantly sore or getting injured
• You dread your workouts instead of looking forward to them

If any of that feels familiar, it’s not a motivation issue. It’s a mismatch.

Your Body Is Evolving. Your Fitness Should Too.

Midlife is not a decline. It’s a transition. With the right movement, you can build strength, stability, and energy in ways that serve your changing body.

You don’t need to train harder. You need to train wiser.

Want help building a midlife workout that actually works?

Join the waitlist for The Weight is (OVER)
My signature program for women 40 and over who want to lose weight, feel strong, and reset their body with movement that matches their hormones.

Join the list here ➝

You’ll be the first to know when doors open and get early access to free resources and simple strategies to make midlife your strongest season yet.