How to exercise smarter in midlife: What women 35+ really need to know
At this busy time of year, I completely understand if exercise isn’t at the top of your priority list. (I’d love to say it’s at the top of mine - but I’m all for keeping it real!)
That said, I often find that once Christmas is over, things quieten down a little. The social plans ease, the mental load reduces and I generally have more energy to get out there and be active.
It’s not about going all out or launching into a strict routine. But if you’re in your late 30s, 40s or beyond, this can be a good time to get moving and think about what kind of exercise would support you.
Because as we move through midlife, the way we approach exercise might need to change.
Why exercise needs to change in midlife
In your 20s and early 30s, your body could probably bounce back quickly. You may have focused on cardio, burning calories or fitting in whatever exercise you could between everything else.
But once we hit our mid-30s, hormonal changes start to affect:
Muscle mass
Bone density
Stress response
Energy and recovery
At the same time, the load on our nervous system tends to increase (thanks to the demands of work, parenting and life admin) so intense, depleting workouts often do more harm than good.
That doesn’t mean you stop moving. It just means you move smarter.
Resistance training becomes essential in midlife
If there’s one shift I encourage women in midlife to make, it’s this: start building strength.
Resistance or strength-based movement is one of the most protective forms of exercise for women 35+, as it supports:
Healthy metabolism
Joint stability
Bone strength
Muscle mass
Hormone balance
Brain function
Long-term independence and mobility
This doesn’t mean lifting heavy weights every day or pushing yourself to exhaustion. Just 2–3 twenty minute sessions a week of weight-bearing movement (e.g. dumbbells, pilates or resistance bands) can make a big difference.
Be flexible and tune into your energy levels
It’s important to remember that not every week (or every day) will feel the same. This is particularly true if you’re in perimenopause or navigating hormone shifts, as your energy and mood can fluctuate more than they used to.
Instead of sticking to a rigid routine, try asking:
Do I need to move gently today, or do I have energy to lift a little heavier?
Am I feeling depleted or restless?
Would a walk in fresh air be better for me than a high-intensity workout?
How to start moving again after a break
If you haven’t exercised in a while - or you’ve been in holiday mode - January can be a good time to reset gently. But don’t let the pressure of “doing it all” stop you from doing something.
Now is probably not the time to take up CrossFit or F45 - especially if you are feeling tired or depleted - but you could try this simple weekly routine:
2 short strength training sessions (even 15–20 mins is enough) - search ‘beginners dumbbell workout’ on YouTube
2 walks (can be gentle or brisk)
1 stretch session (lots of stretching videos on YouTube too!)
Remember: movement doesn’t have to be all or nothing. Small, consistent actions are the most sustainable way to support your energy, strength and mood.
Use it or lose it — and it’s never too late to start
If you need inspiration, look to Heather Lee - a 99-year-old Australian who took up walking in her 70s and now holds world records in race walking. Last month, she even completed a 200km charity cycle ride!
Heather didn’t start as an athlete — she was a medical receptionist who began walking after her husband died. But her story proves this: It’s never too late to start moving your body. And the more you use it, the longer you’ll be able to keep using it.
Are you in your 40s or 50s and ready to take control of your hormones?
My Perimenopause Nutrition Reset Mini-Course will help you balance your hormones, boost your energy, and ease perimenopausal symptoms—
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