Exercise is one of the most powerful tools we have for ageing well, supporting hormone balance, and managing body composition.
But here’s the catch: most exercise research has been done on men.
As Dr. Stacy Sims famously says: “Women are not small men.”
Our muscle fibres, metabolism, and hormones are different - especially in peri-menopause and beyond.
That means what worked for you in your 20s or 30s may no longer be effective now.
So what should midlife women focus on?
💪🏻 Strength training is non-negotiable
Oestrogen once helped maintain muscle, bone and metabolic health - but as it declines, lifting heavy weights steps in to take its place.
Benefits include:
🚀 Improved metabolic health & blood sugar control (thanks to more GLUT4 proteins pulling glucose into cells without relying on insulin)
🦴 Stronger bones from multi-directional load and stress
🤸 Joint stability & better balance
🧠 Enhanced brain health through neural growth and plasticity (and a reduced risk of dementia)
The key? Lift heavy. Think high loads, fewer reps, and progressive overload to truly build lean muscle.
🚴🏻 Plus high-intensity work matters
Swap endless cardio for HIIT or sprint intervals. These short, powerful bursts of effort (8/10 intensity for ~1 minute, or all-out 30 seconds with recovery) im-prove cardiovascular fitness, help burn body fat, and stimulate lean muscle.
🚶🏻 Ditch the long, steady cardio (as your only tool)
Running for hours or only walking at a steady pace won’t deliver the same benefits for body composition or metabolism. (They can still support heart health and mental wellbeing, but shouldn’t be your main strategy.)
🍌 Fuel wisely
Your body responds differently to training in midlife To protect muscle and energy levels:
🥚 Eat protein before and after training (muscle repair + recovery)
🍠 Include some quality carbs to replenish glycogen and support hor-mone balance
🚫 Avoid fasted workouts — they can increase stress hormones and make fat loss harder, not easier.
Bottom line: In midlife, exercise is less about “burning calories” and more about building resilience — for your muscles, bones, brain, and metabolism. Strength + sprints + smart fueling = the formula for thriving through menopause and beyond.