As you approach menopausal age, your workouts should focus on building strength, balance and resilience. Experts share how to make exercise work for you as you navigate this transformative chapter.
For women in their 40s, fitness isn’t about punishment or perfection — it’s about power, longevity and feeling strong in your own skin. Hormonal changes, a slowing metabolism and busy schedules mean that the way we move must evolve.
“Women in their 40s experience hormonal shifts that affect metabolism and muscle mass,” explains Kristy Thomas, registered nutritionist at Prowise Healthcare. “Exercise should focus on strength, cardio, flexibility and balance.”
And many women are already embracing this smarter approach. A Vitality study of 6,000 women found that 27% of women aged 40 to 59 exercise at least five times a week, compared with just 20% of women in their 20s and 30s.
The research highlights how perimenopause and menopause often prompt women to prioritise long-term health — focusing on muscle retention, cardiovascular fitness and functional strength rather than solely weight management.
Best strength training for women in their 40s
Weight training is your best ally in your 40s. Whether lifting dumbbells or using bodyweight exercises, two to three sessions a week can help preserve muscle and bone density.
“Strength training supports metabolism, keeps you mobile, and reduces the risk of injury,” says Tom Brown, founder of 1st Class Bootcamp.
Think of it as future-proofing your body. Focus on squats, lunges, push-ups and resistance exercises that build lean tissue and protect your joints.
Read more: Why you need to switch to hybrid training
How to boost your cardio in your 40s
Cardio remains important, but the ‘no pain, no gain’ mentality isn’t necessary. Brisk walking, cycling or swimming a few times a week is enough to keep your heart and energy levels strong.
Moderate, sustainable intensity beats endless high-intensity sessions when it comes to long-term consistency and recovery.
Read more: 5 of the best workouts for perimenopause and beyond
Flexibility and balance exercises for women over 40
Stretching, yoga or Pilates maintain joint flexibility, while balance training reduces the risk of falls and strengthens your core.
“Think of mobility and balance exercises as a maintenance plan for your body — keeping everything moving smoothly and reducing stiffness as you age,” says Kristy.
Read more: ‘I tried wall Pilates for a month – the results left me astounded’
How to prevent injury and train smarter in your 40s
In your 40s, smart training is the priority. Focus on form, recovery and steady progress rather than pushing to exhaustion.
“Many women still believe more cardio equals better results,” notes Tom. “Strength training should be the priority. Overdoing high-intensity sessions without rest can backfire.”
Balance your week with resistance work, low-impact cardio and mobility exercises — and don’t skip recovery days. That’s where real progress happens.
Nutrition, rest and recovery tips for women in their 40s
“You can’t out-train poor sleep or stress,” says Tom. Prioritise seven to nine hours of rest, protein-rich meals and stress management through movement, mindfulness or simply unplugging.
Small, consistent workouts paired with proper recovery always beat sporadic bursts of overexertion.
The mindset shift every woman in her 40s needs
For some, fitness in your teens or 20s may have been about shrinking your body. Now, the goal is to celebrate what your body can do.
“Growing up in the 90s, we were taught to chase ‘less’ — to count calories before we learned to cook, to equate smaller with better,” says Natalie Gubbay-Jackson, founder of Override. “In our 40s, we’re balancing careers, families and everything in between, so the greatest shift we can make is mindset.”
Exercise is no longer punishment: it’s a celebration of strength and resilience.
“Think stronger, not smaller,” Natalie says. “Lift weights. Spin hard. Reform for power and confidence. Be the role model for Gen Z, your peers and yourself. We’re done shrinking. Fuel up, stand tall and stay strong — right to the end of the night, still shining.”
Feature image: Canva
