Exercise for women in their 40s and beyond
Written by Samantha Heyfron – Practice Principal – Whittlesea Physiotherapy & Clinical Pilates
If you’ve noticed that the things that used to work (the long runs, the boot camps, the “just push harder” approach) aren’t delivering the same results anymore, you’re not imagining it. Your body has genuinely changed. And the good news is, once you understand why, you can train smarter and feel better than you have in years.
At Whittlesea Physiotherapy and Clinical Pilates, we work with a lot of women navigating this season of life. This post breaks down what’s actually happening in your body from your 40s onwards, and what the research tells us about the exercise approach that works best for your hormones, your bones, your brain, and your long-term health.
What’s happening in your body from your 40s onwards
Here’s a timeline worth knowing:
- Age 25: Peak hormone production
- Age 30: Hormone production begins a gradual decline
- Ages 35 to 45: Perimenopause can begin, often described as a “zone of chaos” for good reason
- Post-menopause: Oestrogen levels are less than 1% of what they were at age 25
That drop in oestrogen affects virtually every system in your body:
Brain: Without adequate oestrogen, your brain requires up to 20% more energy to complete the same cognitive tasks. Brain fog, forgetfulness, and fatigue are not personal failings. They’re physiological.
Muscles: Oestrogen supports protein synthesis. Without it, you lose muscle mass faster and rebuild it more slowly. After age 30, women lose approximately 3 to 8% of muscle mass per decade, and this accelerates after menopause.
Bones: In the first five to seven years after menopause, women can lose up to 20% of their bone density. This is a significant window, and exercise plays a direct role in protecting it.
Heart: Oestrogen offers a degree of cardiovascular protection. After menopause, the risk of cardiovascular disease rises.
Gut: The gut microbiome changes too, with downstream effects on mood, immunity, and digestion.
Understanding these changes isn’t cause for alarm. It’s an invitation to adapt.
Why your recovery is different
Women and men genuinely recover from exercise differently. Here’s what the research shows:
Your advantages:
- Faster recovery between sets: 60 to 90 seconds is often enough, compared to 2 to 3 minutes for men
- Lower markers of muscle damage (lower creatine kinase levels) after training
- A strong protein synthesis response when fuelled well
- You can handle higher training frequency because your muscles recover more quickly
Your challenges:
- Hormonal cycling affects recovery, and you may need more rest during the luteal phase (the two weeks before your period)
- Post-menopause, you’ll benefit from 48 to 72 hours between more intense sessions as recovery time extends slightly
- You need fuel before training. Unlike men, women’s brains don’t switch easily to fat as a fuel source mid-session
The practical upshot: shorter rest periods, more frequent training, and adequate nutrition before you train are all hallmarks of a female-physiology-informed approach.
Strength training: the most important thing you can add (if you haven’t already)
If there’s one message to take from this post, it’s this: strength training is not optional after 40. It is foundational.
Here’s why muscle matters more than ever in midlife:
- Muscle drives metabolism: each kilogram of muscle burns energy at rest
- Muscle protects bone: bones respond and strengthen in response to the pull of muscle
- Muscle supports brain health: muscle tissue produces compounds that are protective for the brain
- Muscle is your body’s primary site for glucose storage and management
A practical strength training approach for women 40+:
- Frequency: 3 to 4 sessions per week
- Exercises: Compound movements (squats, deadlifts, rows, presses) that load multiple muscle groups at once
- Reps: 8 to 15 reps per set for muscle building; 6 to 8 reps per set for bone loading and strength
- Rest: 60 to 90 seconds between sets
- Progression: Increase load by 2.5 to 5% when you can comfortably complete all your sets and reps
- Unilateral work: Single-leg and single-arm exercises help address any strength imbalances
Post-menopause: Prioritise longer warm-ups, weight-bearing and bone-loading exercises, and balance work. Fall prevention becomes increasingly important
What about cardio?
Long, steady-state cardio isn’t wrong, but it may not be delivering what you think it is. Extended moderate cardio can elevate cortisol, which is already something many women in perimenopause and beyond are managing carefully.
If you love your long walks or swims, keep them. But consider shifting the emphasis:
Sprint intervals (2 to 3 times per week):
- 30 seconds of maximum effort, followed by 90 seconds of recovery
- 6 to 8 rounds total
- Can be applied to walking, jogging, cycling, swimming, skipping or anything you enjoy
- Builds power and improves insulin sensitivity
Daily movement (NEAT, or Non-Exercise Activity Thermogenesis):
- This is the movement you accumulate throughout the day: walking, taking the stairs, gardening, household tasks
- Aiming for 8,000 to 10,000 steps daily makes a meaningful difference
- For many women, NEAT burns more energy than formal exercise does
Putting it together: a weekly framework
This isn’t a rigid prescription. It’s a starting point you can adapt. Work with your physio to adjust based on your current fitness, any injuries or health conditions, and where you are in your hormonal journey.
Getting started
If it’s been a while, or if you’re managing pain, an injury, or a health condition, it’s always worth getting a proper assessment before changing your training approach. A physiotherapist can help you build a programme that’s appropriate for your body right now, rather than a generic plan that doesn’t account for what’s actually going on for you.
If you’re in the Whittlesea area and want support getting started, our team offers individual physiotherapy and small-group Clinical Pilates designed around your needs and goals. You can book online or call us on 03 9716 2250.
Whittlesea Physiotherapy & Clinical Pilates has been serving the Whittlesea community since 2005. Our experienced physiotherapy team provides evidence-based assessment and treatment for tendon conditions, sports injuries, and musculoskeletal pain across all ages and activity levels.
This blog is intended as general health information only. It does not replace individualised professional advice. Please consult a qualified physiotherapist for assessment and management of your specific condition.