Fit, Strong & Confident in Your 40s: Redefining What Fitness Looks Like

Entering your 40s is a beautiful and often transformative stage of life. It’s a time when unique physical and lifestyle changes take shape. From hormonal shifts to increased family and work demands, this decade is a pivotal time, especially for your health and fitness.

In fact, 27% of women aged 40-59 exercise more than those half their age – but why? Well, the long-term physical, emotional, and health benefits make it all incredibly worthwhile.

So, how exactly do you train in your 40s, and what are the best exercises?

In this blog, I’ll explain everything you need to know when approaching fitness in your 40s and how She’s Different can support you on your journey to becoming fit, strong, and confident.

What Changes in Your Body at 40 That Affect Training

Are you in your 40s and struggling to stick to a fitness plan? Or maybe you enjoyed exercising in your 20s-30s, but it doesn’t feel the same now?

The truth is, several factors can affect your body’s ability to train in your 40s. However, this doesn't mean you can’t get fit. Understanding these changes will help you train smarter, be kinder to yourself, and stay consistent during difficult times.

Shift in Hormones

For some women in their 40s, their hormones will begin to change, with oestrogen often spiking and declining during perimenopause.

Perimenopause is the phase that gets the body ready for menopause. You may experience hot flashes, have irregular periods, and miss ovulation.

Shifts in hormones can affect our physical and mental health, impacting our energy levels. So, if you’re going through perimenopause or menopause, just remember that doing something is still progress!

Changes in Metabolism

As we age, our metabolism starts to slow down, which affects our ability to lose weight, causes fatigue and weakness, and can create an inability to concentrate.

This can make exercising in your 40s a bit more difficult than when we’re younger, but with the right plan and support, we can work through these changes with confidence and energy.

Slower Recovery

As we get older, certain tasks and activities become harder to do, like exercising for extended periods or even touching our toes!

This can sometimes make training seem a little daunting, especially when we hit our 40s, as a nervousness sets in around hurting ourselves or the recovery being long.

That’s why smart, personalised training matters. You’ll slowly but surely build resistance and stamina, making injury less likely.

Lifestyle Factors

Aside from physical and hormonal changes making it tougher to exercise, life can just as easily get in the way when you’re in your 40s.

From a busy work schedule to making enough time for friends and family, it can be difficult to then try to fit in time to take care of your physical health, too.

But as we’ve seen, the benefits to your health and wellbeing make exercising in your 40s incredibly worthwhile, so finding the time to take care of yourself, too, is vital.

How to Train Effectively in Your 40s

Now we know what impacts women in their 40s' ability to work out, let’s dive into how to train in your 40s to build confidence and fitness levels.

Strength Training

Strength training is beneficial for all women; it keeps your muscles and bones strong, which is particularly important during perimenopause and menopause, as well as reduces the risk of a heart attack or stroke, and boosts your wellbeing.

Examples of strength training include:

• Crossfit

• Bodyweight workouts

• Weight machines

• Pilates

• Mobility Training

The benefits to your health and wellbeing make exercising in your 40s incredibly worthwhile.

Functional Training

Functional training is exercises that utilise movements such as pushing, pulling, squatting, and lifting to improve mobility, strength, and core stability.

In practice, it imitates daily tasks, such as carrying the shopping or picking up children, which helps to make day-to-day activities more manageable.

Low-Impact Options

Low-impact exercises put little strain on your body, making them a good option when trying to get back into your fitness routine or to build stamina and resistance to injury.

Examples of low-impact exercises include:

• Walking

• Swimming

• Cycling

• Dancing

Frequency & Intensity

Exercise frequency and intensity are other key considerations when learning how to train in your 40s. Whether you’re already doing some form of fitness routine or are starting from scratch, make sure to listen to your body so you push yourself or reel it back in the right moments.

Frequency and intensity are personal to each individual, so make sure to be kind to yourself while you’re on this journey.

That’s where a personal training plan can help. When you partner with a certified personal trainer and coach who understands the nuances of women’s bodies, you optimise both your safety and results.

Get in touch to find out more about She’s Different’s personal training options.

Is Pilates Good for Women Over 40?

One question I’m often asked as a personal trainer is if pilates is a good exercise for women over 40. The answer is yes, absolutely! In fact, pilates is one of the best exercises in terms of support and effectiveness, as it combines strength and functional training.

Pilates improves core strength, posture, and flexibility, and provides a connection between the mind and body, all in one routine. In turn, this helps with joint health and mobility and aids in preventing future health-related issues.

However, pilates works best as part of a balanced routine. Pilates complements other workouts, such as running, weight training, or even dancing, helping to support muscle growth, bone density, and heart health.

Pilates improves core strength, posture, and flexibility, and provides a connection between the mind and body, all in one routine.

Training & Lifestyle Tips for the 40s Woman

1. Get plenty of sleep as often as you can

2. Use stress management techniques

3. Take time to recover from exercise

4. Take care of your nutrition and diet

5. Have a positive mindset to help with consistency

6. Prioritise yourself by scheduling time for your activities

7. Take accountability for yourself or ask someone to help you

How She’s Different Supports Women in Their 40s

Your 40s are a time of transition, making it both an exciting and sometimes overwhelming time. That’s why working with a personal trainer who specialises in women’s health and wellbeing is a good option to find tailored support and guidance.

At She’s Different, we welcome everyone, no matter their fitness level; whether you’re coming out of a cardio phase, returning to workouts, or adjusting your training because of hormonal changes – we’re here to help.

My Personal Training service is a great option for women in their 40s who want to work with the changes happening in their lives and bodies. Our combination of pilates, barre, and strength training supports this season of life with intention and care.

To learn more about how She’s Different can support you through your exercise journey, get in touch or head over to our bookings page to try one of our classes.