Exercise in Midlife - Why what worked before doesn’t work now.

How Exercise Needs to Change in Your 40s and 50s

If you’ve hit your 40s or 50s and found yourself thinking, “I’m doing what I used to do… so why isn’t it working anymore?” you’re not imagining things.

So many midlife women come to me feeling frustrated with exercise. The routines that once kept them lean, energised and strong suddenly feel exhausting, ineffective or even inflammatory. Recovery takes longer. Aches linger. And somehow, more effort doesn’t seem to equal better results.

This isn’t because you’ve lost motivation or discipline. It’s because your body has changed — and it needs a different approach.

In your 20s and 30s, the female body generally tolerates higher-intensity exercise well. Muscle builds more easily, recovery is faster, and hormones quietly support fat burning and energy production in the background. Cardio-heavy routines and frequent high-intensity workouts often “work” without much strategy.

Midlife is different. And once you understand why, it becomes far easier to stop blaming yourself.

Difficulties moving fat

As women move through perimenopause and beyond, fat loss becomes harder for several overlapping reasons — not just one. Muscle mass naturally begins to decline, which matters because muscle is metabolically active tissue. With less muscle, the body burns less energy at rest unless we actively work to preserve it. At the same time, growth hormone starts to drop, making it harder to build muscle and use fat efficiently for fuel, especially if sleep is disrupted (which is very common in midlife).

Hormones also play a significant role. As oestrogen fluctuates and declines, the body becomes more insulin resistant. This means it doesn’t handle carbohydrates as smoothly as it once did, making it easier to store energy as fat — particularly around the abdomen. Many women notice weight shifting to places it never used to sit, even when their habits haven’t changed.

Cortisol adds another layer. Between work, family responsibilities, emotional load and poor sleep, many midlife women are unknowingly living in a chronically stressed state. Elevated cortisol signals the body to conserve energy and hold onto fat. This is why pushing harder with high-intensity exercise can actually stall fat loss — the body perceives it as another stressor rather than support.

Put together, this is why the old “eat less, move more” approach often backfires in midlife. The body isn’t being stubborn — it’s prioritising safety.

In your 40s…

Exercise needs to send a different message. This is where strength training becomes essential, not optional. Building and maintaining muscle supports metabolism, blood sugar regulation and hormone balance.

Exercises to try

• Short, well-spaced bursts of higher-intensity exercise can still be helpful, but only when balanced with proper recovery.

• Moderate cardio like walking, swimming or cycling often supports energy far better than relentless high-intensity sessions.

• At this stage, recovery is just as important as the workout itself.

By your 50s…

Many women notice stamina dipping, aches becoming more common, and recovery taking longer than it used to. After menopause, bone density becomes a major priority, which makes weight-bearing exercise crucial. This doesn’t mean punishing workouts or hours in the gym. Exercise at this age should focus on protecting bones, supporting posture, and improving both physical and mental resilience.

Exercises to try

• Regular strength work

• Daily walking

• Enjoyable movement - especially in group settings

In your 60s…

Muscle loss (known as sarcopenia) continues, but regular exercise can significantly slow it down. Movement at this stage supports heart health, blood pressure, cholesterol levels and independence.

Exercises to try

• Walking remains one of the most powerful and accessible tools we have.

• Aqua aerobics,

• Dancing

• Home-based workouts designed for older adults provide excellent benefits without stressing the joints.

Over 70…

As we move into our 70s, balance, flexibility and joint care become increasingly important. Muscles and tendons lose elasticity, and maintaining strength helps reduce the risk of falls. Gentle strength training, tai chi, yoga, swimming and everyday activities like gardening or bowls all count. If it doesn’t feel like “exercise”, that’s often a good thing.

And in your 80s and beyond even light, regular movement can improve mobility, balance, mental sharpness and quality of life. Chair-based exercises, short walks, gentle stretching or a bit of dancing in the living room all support independence. At this stage, consistency matters far more than intensity.

Final Thoughts

The most important thing to remember is this: there is no single “right” way to exercise in midlife. The best movement is the kind that feels supportive, not punishing. The kind that fits into your life. The kind you can come back to again and again. Your body isn’t failing you, it’s communicating with you, and it deserves a different conversation than it did twenty years ago.

Before starting any new exercise programme, especially if you have heart or joint concerns, it’s important to check in with a health professional.

If you’re navigating midlife and feeling unsure about how to exercise in a way that truly supports your hormones, energy and long-term health, you don’t have to figure it out on your own.

At Balsam Natural Health, I support women through midlife with personalised, realistic strategies that bring together movement, nutrition and lifestyle — without overwhelm or extremes.

If you’d like guidance tailored to your body and where you are right now, you’re warmly welcome to get in touch or book a consultation. Sometimes the biggest shift isn’t doing more — it’s doing things differently, and more kindly.