What Should Women in Their 40s Really Be Doing?
The simple, sustainable way to stay strong, lean, and energized for decades to come 🙌
Women in their 40s benefit most from a well-rounded fitness routine that supports hormone balance, metabolism, joint health, and lean muscle maintenance. Here’s a solid mix:
1. Strength Training (2–4x/week)
• Crucial for preserving and building muscle mass
• Boosts metabolism and bone density (key for avoiding osteoporosis)
• Helps with body recomposition (leaner, stronger body)
• Focus on full-body movements: squats, deadlifts, push/pull exercises, and core work
2. Low-Impact Cardio (2–3x/week)
• Walking, cycling, swimming, or incline treadmill
• Supports heart health, recovery, and fat loss without over-stressing joints
• Helps manage cortisol and stress
3. Mobility & Flexibility Work (daily or as needed)
• Yoga, dynamic stretching, foam rolling
• Maintains joint health and reduces injury risk
4. High-Intensity Interval Training (1–2x/week)
• Short bursts of effort with rest periods (like sprints, circuits)
• Efficient for fat loss and improving cardiovascular health
• Should be balanced with proper recovery, especially as recovery may take longer in the 40s
Bonus Tips:
• Prioritize recovery: Sleep, rest days, and stress management are just as important.
• Focus on consistency over intensity: Especially if new to fitness or returning after a break.
• Nutrition matters: Pairing the right exercise with smart eating amplifies results.
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