Fitness After 40: How I Rebuilt My Strength During Perimenopause

Fitness after 40 for women isn't just possible, it's powerful!

‍

Embracing fitness later in life can transform not just your body, but your energy, your confidence, and your future self.

‍

If you told 16-year-old me that one day I’d be writing about fitness, I would’ve laughed (and then faked an asthma attack to get out of gym class). I was NOT the girl who loved working out. In fact, I didn’t start until my late 30s, and even then, it was only because my husband half made me.

‍

Thankfully, that initial push from the hubs helped me get started which led to me running online accountability groups with other women…which in the beginning was the only thing some days that kept me going.

‍

Following structured workout programs eliminated the guesswork and really helped me get in great shape.

‍

But then, along came perimenopause…

‍

and suddenly, what had worked before stopped working. I felt frustrated, tired, and would look in the mirror and not recognize the person staring back at me.

‍

Instead of giving up, I shifted my focus. No more chasing a number on the scale. My goal became strength, energy, and taking care of my future old-lady body. And let me tell you, that shift changed EVERYTHING.

‍

So, if you’re over 40 and experiencing changes in your body due to perimenopause and wondering where to start, I’ve got you. Here’s what’s been working for me, plus some expert-backed tips to help you get moving so you can start feeling like YOU again.

1. Start Where You Are

Your body’s changed, and that's not a bad thing. Here's how to meet yourself with grace.

‍

I know it’s tempting to compare yourself to your younger self. I used to think, "Why can’t I just do what I did at 38"?

‍

But here’s the truth: Our body has changed, and that’s OK! The key is to start with what feels doable now. Maybe it’s a daily walk, stretching, or a short strength workout. Start small and build from there.

In her article "Women Need Strength for Life", Dr. Stacy Sims emphasizes the importance of strength training for women over 40, stating that prioritizing strength and power is essential for maintaining muscle mass and metabolic health.

2. Find a Workout You Enjoy 

Movement should feel joyful, not like punishment. Let’s ditch the dread and find your thing.

‍

I used to think working out had to be miserable to be effective. Spoiler alert: it doesn't.

‍

If you are like me and hate running, don’t run. If you love dancing, turn up the music and move! 

‍

For me, following a structured workout plan with a community of supportive women made all the difference. It kept me accountable and gave me a reason to show up every day.

‍

Try this: Experiment with different workouts: strength training, Pilates, yoga, hiking, or even dancing in your kitchen (highly recommended). The goal is to find something that makes you want to keep coming back.

‍

3. Focus on Strength, Not Cardio

Strong muscles are your midlife superpower, and they’re way more important than endless cardio.

‍

For years, I thought cardio was the key to staying in shape (aka to get "smaller". But after 40, strength training has been a game-changer for me.

‍

It helps with metabolism, bone density, and overall strength...things that matter a lot as we age.

‍

What’s working for me:

‍

Strength training with dumbbells 4-5 days a week

Low-impact cardio like walking, step aerobics, dancing, or rebounding

‍

Bonus Tip: In the article The Power of Protein & Resistance Training, The 'Pause Life emphasizes the importance of incorporating resistance training into your routine, suggesting exercises like squats and push-ups that utilize your own body weight. 

‍

They recommend aiming to exercise each muscle group with 1 to 3 sets of 8 to 15 repetitions at least two days a week. This approach can help improve muscle mass and bone health, which is particularly beneficial for women over 40.

‍
4. Listen to Your Body

Recovery isn't a luxury. It's the secret weapon that helps you stay consistent, strong, and injury-free.

‍

In my 30’s, I could push through soreness and exhaustion. At 50, not so much. 

‍

Recovery is just as important as the workout itself.

‍

I’ve learned to take rest days seriously and prioritize things like stretching, hydration, and sleep. It helps avoid injury and ensures that muscles have time to repair and grow stronger. Incorporating activities like yoga or light stretching on rest days can also support recovery.

5. Focus on Non-Scale Victories

Because the best progress isn't measured by a number, it’s how you feel inside and out.

‍

This was the hardest shift for me, but also the most freeing. I stopped chasing a “goal weight” and started focusing on how I felt. Am I stronger? Do I have more energy? Am I sleeping better? THAT’S what matters. 

‍

Also, if you are strength training, you are building muscle and likely burning fat.  So while the scale may not change, your clothes are a great indication that you are moving in the right direction.

‍

6. Find Your Community In Midlife

Motivation hits different when you’ve got people cheering you on. Here’s why community matters.

‍

One of the biggest reasons I stuck with my fitness journey was because I didn’t do it alone. Having a group of women cheering each other on made the journey so much more fun.

‍

If you don’t have a workout buddy, find an online group, join a local class, text a friend to keep each other accountable.  You can also join my group EveryBODY Fit Club on Facebook.

‍

Bonus Tip: Celebrate Small Wins

Progress isn’t about perfection. It's about showing up for yourself, and THAT deserves a party.

‍

Don’t wait until you have reached your goal to celebrate.  Celebrate the small wins EVERY DAY.  Whether it's lifting heavier weights than you did the week before or getting your workout done when you just weren't feeling it (even if it wasn't perfect).  Celebrating YOU and the daily actions fosters a positive mindset, boosts motivation, and reinforces healthy habits, ultimately leading to long-term success.

‍

Final Thoughts: Start Your Fitness Journey After 40 with Grace and Love

Small steps lead to big changes. Your strongest, most confident self is closer than you think.

Starting your fitness journey after 40 doesn’t have to be overwhelming.

‍

Start small, find what you love, and focus on progress, not perfection. And most importantly, be kind to yourself. Your body is showing up for you every day, and that’s worth celebrating.

‍

If you're trying to build strength and feel good in your body but are not sure where to start, I’ve got you. Grab my free Muscle Through Menopause Guide and start making simple, effective changes that work.