Exercise over 40
Exercise Over 40: How to Train Smarter in Perimenopause and Beyond
For women, building strength and fitness after 40 isn’t about doing more — it’s about training smarter. As we enter perimenopause and move beyond it, our bodies go through unique hormonal changes that affect recovery, energy levels, muscle retention, and even how we respond to different types of exercise.
The good news? With the right approach, you can feel stronger, fitter, and more energised than ever. But that means leaving behind the “one-size-fits-all” routines and embracing training strategies that work with your physiology, not against it.
Why Perimenopause Changes the Game
During perimenopause, fluctuations in oestrogen, progesterone, and testosterone influence everything from muscle mass and bone density to metabolism and mood. Lower oestrogen, in particular, can make it harder to build muscle and maintain bone health, while also increasing inflammation and affecting how efficiently we recover from training.
Fluctuations in Oestrogen and progesterone can leave cortisol — the body’s main stress hormone — elevated for longer periods. Chronically high cortisol not only increases inflammation but also promotes fat storage, particularly around the abdomen. This is why long-duration, steady-state cardio can backfire for some women ( especially those who are already near burnout) at this stage of life: it keeps cortisol elevated without providing the muscle-building or metabolic benefits of resistance or high-intensity training. Swapping excessive endurance sessions for shorter, more powerful workouts helps protect lean muscle, regulate hormones, and reduce belly fat.
This doesn’t mean you can’t make progress — but it does mean you need a more targeted approach. The right blend of strength work, high-intensity efforts, and strategic recovery can help protect muscle, support hormones, and keep your metabolism firing.
High-Intensity Training That Works
One of the biggest mistakes women make in midlife is relying too heavily on long, steady cardio. While it has its place, it’s not the most effective way to maintain strength, metabolic health, and vitality during this stage of life. Instead, focus on intensity and power.
1. True High-Intensity Interval Training (HIIT)
HIIT isn’t about doing “kind of hard” cardio for 20 minutes — it’s about short blocks of near-maximal effort, followed by recovery, then repeating. For example:
30 seconds all-out effort (on a bike, treadmill, rower, or bodyweight moves)
90 seconds rest or slow movement
Repeat 6–8 times
This type of training stimulates fast-twitch muscle fibres, supports cardiovascular health, and can help counteract age-related declines in power output.
2. Sprint Interval Training (SIT)
SIT takes HIIT up a notch — think 10–30 second sprints with longer rest periods. The goal is maximum power in each burst. This style of training improves metabolic flexibility, supports insulin sensitivity, and helps maintain speed and explosiveness, which are vital as we age.
Resistance Training: Non-Negotiable
If there’s one form of exercise every woman over 40 should prioritise, it’s resistance training. Lifting weights — whether dumbbells, kettlebells, barbells, or resistance bands — is key to:
Maintaining and building lean muscle mass
Protecting bone density
Supporting joint stability and mobility
Keeping metabolism high
Enhancing cognitive health
You can start at any age, and the benefits will be profound. Aim for at least 2–3 full-body sessions per week, progressively challenging your muscles over time.
Where Cardio Fits In
Zone 2 cardio — the steady, moderate-intensity type — still has value for heart health and endurance, but it shouldn’t dominate your training time. For hormonal, metabolic, and strength benefits, a mix of resistance work, HIIT, and SIT will give you far more return on investment than endless hours of moderate cardio.
Women are different to men
Many fitness programs are based on research done on men, whose hormonal environment stays relatively stable throughout life. Women’s training needs shift over time, especially through perimenopause and beyond. This means you’ll get the best results from a plan that’s designed for your biology — not just a scaled-down version of a male athlete’s routine.
The Takeaway
Your 40s and beyond are a time to train with purpose — focusing on strength, power, and metabolic health. Prioritise resistance training, integrate short, intense bursts of effort, and keep your recovery as intentional as your workouts.
Strong, energised, and resilient isn’t just possible — it’s the reward for training in sync with your changing physiology.
Putting it together
You can start where ever you are with support. finding exercise that’s meaningful to you, which is adaptable for chronic health conditions, pain or injuries. Exercise which fits into your lifestyle, demands and longterm goals.
