What is the best menopause fitness for women over 40?

A plan combining strength training 2–3× weekly with Pilates or mobility and low-intensity cardio. This preserves muscle, supports hormones, improves bone density and reduces injury risk.

Should I lift weights during menopause?

Yes. Progressive resistance training is essential to maintain muscle and bone density, boost metabolism and improve insulin sensitivity during perimenopause and menopause.

Do I need lots of cardio to lose weight after 40?

No. Excess cardio can raise stress hormones and accelerate muscle loss. Prioritise strength work, daily walking and recovery, with optional short cardio blocks.

How many sessions per week should I start with?

Begin with two strength sessions and one Pilates or mobility session each week. Add walking on non-training days and increase gradually as recovery allows.

Can I join if I’m new or returning to exercise?

Yes. Our small groups (max 6) in Battersea Park are coached and scaled for all levels. We provide all equipment and tailor sessions to your needs.

Menopause Fitness for Women Over 40: Why Your Workouts Stop Working — and How to Fix Them

Tony BPF
Sep 25, 2025
3 min read

If you’re a woman in your 40s or 50s and feel like the workouts that used to work suddenly don’t anymore, you’re not imagining it. As hormones shift during perimenopause and menopause, your body changes — and so should the way you train.

The good news? With the right approach, this stage of life can be one of the strongest, fittest and healthiest periods you’ve ever had. The key is understanding how hormones affect your training and how to use menopause fitness for women over 40 to your advantage.

Why Hormonal Changes After 40 Impact Your Fitness Results

Hormonal changes during perimenopause and menopause aren’t just about hot flushes or mood swings — they directly influence muscle growth, fat storage, recovery and energy.

Oestrogen declines – This affects bone density, muscle mass, and how your body stores fat (often shifting it to the belly).
Progesterone drops – Lower levels can impact recovery and sleep quality.
Insulin sensitivity changes – Your body becomes less efficient at processing carbohydrates, which can affect energy and weight gain.

All of these changes combined mean that the “calories in, calories out” and endless cardio approach that might have worked in your 20s and 30s is no longer effective. Your body now needs a smarter, more targeted plan.

Myth-Busting: What Most Women Get Wrong About Menopause Fitness for Women Over 40

There’s a lot of bad advice out there — and much of it keeps women stuck. Here are three common myths that hold women back during menopause:

Myth 1: “I need to do more cardio to lose weight.”

False. Excess cardio can increase cortisol, a stress hormone that actually makes fat loss harder — especially around the midsection. It can also accelerate muscle loss, which slows metabolism even further.

✅ What works: Shorter, focused cardio like brisk walking or low-intensity steady-state (LISS) sessions combined with resistance training.

Myth 2: “Heavy weights are dangerous after 40.”

Completely wrong. Strength training is essential during menopause. It builds lean muscle, strengthens bones, improves joint health, and boosts metabolism.Women over 40 are perfectly capable of lifting — and should.

✅ What works: Full-body resistance training 2–3 times per week focusing on squats, hinges, pushes, pulls and carries.

Myth 3: “I should avoid intensity because of hormones.”

Not true. Strategic intensity — like controlled strength sessions or short resistance finishers — helps improve insulin sensitivity, preserve muscle, and support fat loss. The key is balancing intensity with adequate recovery.

✅ What works: One or two well-designed strength sessions per week combined with mobility, Pilates or restorative training.

What Menopause Fitness for Women Over 40 Should Look Like

The most effective menopause-friendly training plans have three key components:

1. Strength Training: Your Metabolic Secret Weapon

Muscle is your best defence against age-related fat gain and metabolic slowdown. Resistance training boosts metabolism, improves posture, strengthens bones and reduces injury risk. Even two 45-minute sessions a week can deliver noticeable results.

2. Pilates and Mobility: Support Your Hormonal Shifts

Hormonal changes often bring tightness, joint stiffness, and changes in balance. Pilates builds deep core strength, enhances mobility, and reduces injury risk — all while supporting strength work.

3. Recovery and Stress Management: The Missing Piece

Sleep, stress and recovery become more important than ever during menopause. High cortisol makes fat loss harder and increases inflammation. Prioritise rest days, quality sleep and low-impact movement like walking.

Realistic Results from Menopause Fitness for Women Over 40

With a well-designed plan, women regularly report:

Improved body composition and lean muscle
Better energy and mood
Increased bone density and joint strength
More confidence in their bodies
Reduced belly fat and better metabolic health

It’s not about doing more — it’s about doing what’s right for your body now.

How to Start Training Smarter During Menopause

If you’re ready to stop guessing and start seeing results, join us at Battersea Park Fitness. Our small-group outdoor classes combine strength, mobility and smart conditioning — all designed specifically for women over 40.

Each session is limited to six people, so you get personal coaching, proper technique, and workouts tailored to your stage of life.

👉 Book your first session here

Final Thoughts: Midlife Is Your Strongest Chapter

Menopause isn’t a reason to slow down — it’s a reason to train smarter. With the right combination of strength, mobility and recovery, you can improve every aspect of your health and feel stronger than ever.

The bottom line? Menopause fitness for women over 40 isn’t about fighting your hormones — it’s about working with them. Your best training years can still be ahead of you.