As an exercise physiologist for the past 30+ years, I haven’t gone more than 2 weeks without exercising and I maintained my same weight (even getting it back after pregnancies) since I was in my 20s.
Then I turned 50 and gained 20 pounds out of the blue. I tried everything I knew to lose it. I know what to do and nothing worked.
Add to that, the cardio I had always been doing was leaving me feeling exhausted, as in for 48 hours needing to be in bed.
Both the weight gain and the weird fatigue was the essence of My Year to Thrive. (And my focus issues, digestive, so many things…)
So one of the biggest parts of my year was a deep dive into exercise in midlife. I wanted to find out what my body wanted.
This podcast episode is all about what I discovered about what I needed to do for exercise.
This video is part 4 and the last entry to my series: My Year to Thrive Discoveries. You can also check out:
PS: Here are the extras I mention:
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💚 Exercise: This Video
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READ: My Year to Thrive:
Finding the RIGHT Exercise for Midlife
How to Exercise in Midlife for More Energy, Better Sleep & Higher Vibration
If you’re a woman over 40, you may have noticed that what worked for your body in your 20s and 30s doesn’t quite feel the same anymore. Your energy levels fluctuate, your metabolism seems slower, and some workouts leave you feeling drained instead of energized. This is completely normal! As we move through midlife, our bodies change, and our approach to wellness, exercise, and self-care needs to shift, too.
As a Life Coach who focuses on Low Energy Living (LEL) and tapping into the Law of Attraction (LoA), I’ve learned that wellness is key to raising your vibration and manifesting your best life. When you feel physically well, you have the energy to go after your dreams, be more present in your daily life, and create a reality that aligns with your highest self. That’s why I’ve been on a journey to find my True Energy—a state of well-being that allows me to feel my best, move with ease, and tap into the life I desire.
In this post, I’ll share the best midlife fitness strategies that have helped me boost my energy, improve my sleep, and feel more aligned. I wish I had started these habits years ago, but we begin when we’re ready. Let’s dive in!
Why Your Exercise Routine Needs to Change in Midlife
Your body in midlife is different than it was in your younger years. Hormones shift, muscle mass naturally declines, and recovery becomes even more important. If you’ve been feeling exhausted after workouts or struggling with motivation, it’s time to rethink your approach.
Here’s why:
- Hormonal Changes: Estrogen and progesterone levels decline, which affects metabolism, muscle tone, and energy levels.
- Recovery Takes Longer: Your body may take more time to repair itself after intense exercise, which is why balance is key.
- Cortisol Sensitivity: High-intensity workouts can spike cortisol (the stress hormone), leading to more fatigue and stubborn weight gain.
- Joint & Bone Health: Strengthening muscles and bones becomes essential to prevent injury and maintain mobility.
The good news? With the right fitness plan, you can boost your metabolism, improve energy levels, and enhance overall well-being without burning yourself out.
The Best Midlife Exercise Plan for True Energy
A balanced workout routine for midlife women includes low-intensity movement, strength training, core work, and recovery practices. Here’s what I’ve found works best:
Tip #1: Zone 2 Exercise
Zone 2 exercise refers to low-intensity, steady-state cardio—think walking, gentle cycling, or swimming at a pace where you can still hold a conversation. This is one of the best forms of exercise for midlife women because it:
- Enhances fat burning without stressing the body
- Improves sleep quality
- Improves resilience to stress
- Supports heart health and longevity
Instead of doing just one long walk a day, I focus on getting steps in throughout the day. A walking pad has been a game-changer for me—it keeps me moving while I work, which helps sustain energy levels.
2. Strength Training: The Key to Midlife Vitality
Strength training is non-negotiable in midlife. It helps:
- Preserve muscle mass (which declines with age)
- Support bone density (crucial for preventing osteoporosis)
- Increase metabolism and aid in weight management
I focus on full-body strength training 2-3 times per week, using dumbbells, resistance bands, and bodyweight exercises.
Tip #3: Core Work: Glutes & Shoulder Blades Matter!
Midlife core work isn’t just about crunches. Yes, you need to strengthen your abs but your glutes and shoulder blades play a huge role in posture, stability, and energy flow. Strengthening these areas:
- Prevents back pain and supports spinal health
- Enhances overall movement efficiency
- Helps with better posture, which affects confidence and energy levels
Tip #4: Stretching & Yoga: Essential for Recovery & Balance
As we age, flexibility and mobility become even more important. Yoga and stretching help:
- Release tension in the body
- Improve flexibility and circulation
- Calm the nervous system, leading to better sleep and energy restoration
I aim for at least 10-15 minutes of stretching or yoga daily, with longer sessions on recovery days.
Tip #5: BONUS: HIIT (High-Intensity Interval Training) in Small Doses
HIIT can be powerful for boosting metabolism, but in midlife, less is more. Overdoing it can spike cortisol and leave you drained. I recommend:
- Testing it first: If cortisol is an issue for you, HIIT might not be appropriate. Do it once a week for a couple of weeks and see how you feel.
- 1-2 short HIIT sessions per week (15-20 minutes max). It’s all you need!
Final Thoughts: Start Where You Are
Exercise in midlife isn’t about pushing harder—it’s about moving smarter. It’s about tuning into your body, supporting your energy, and creating a fitness routine that feels good, not draining.
So, I encourage you to take one step today. Maybe it’s a short walk, a few stretches, or a commitment to getting stronger. Whatever it is, trust that small changes lead to big shifts over time.
💡 What’s one thing you’ll start incorporating into your routine? Let me know in the comments!
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WATCH: My Year to Thrive:
Finding the RIGHT Exercise for Midlife
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