Why Exercise Becomes Even More Important in Your 40s & 50s
If you’re in your late 30s, 40s, or beyond, you might have noticed changes in your body that weren’t there before—especially weight gain, lower energy levels, or mood swings. Many women feel frustrated when their old workout routines stop delivering results, and they struggle to understand why.
The truth? Your body is changing due to perimenopause and menopause. But instead of seeing this as a roadblock, think of it as an opportunity—because the right type of exercise can help you manage symptoms, feel stronger, and even feel better than you did in your 20s.
In this blog, we’ll cover:
- What perimenopause & menopause do to your body
- Why your old workouts may no longer work
- The best types of exercise for hormonal balance
- How movement can help you feel more energized, leaner, and healthier than ever
In this blog, we’ll cover:
1. Understanding Perimenopause & Menopause: What’s Really Happening?
What Is Perimenopause?
Perimenopause is the transition phase before menopause, usually starting in your late 30s to mid-40s. This is when hormone levels start fluctuating, leading to:
- Weight gain (especially around the belly, hips, and thighs)
- Increased fatigue & mood swings
- Disrupted sleep & brain fog
- Higher stress & cortisol levels
- Many women don’t realize they’re in perimenopause because symptoms can start subtly—like feeling “off” or noticing weight gain that won’t budge.
Why Exercise Matters During Perimenopause & Menopause
Exercise isn’t just about staying in shape—it’s about managing the changes happening inside your body.
- Strength training preserves muscle & prevents weight gain
- Cardio supports heart health & lowers stress
- Mobility & flexibility exercises reduce joint pain & stiffness
🚨 The mistake many women make? Sticking to old workout routines that worked in their 20s but now stress the body more than they help.
2. The Best Types of Exercise for Perimenopause & Menopause
Many women try to out-cardio their weight gain, but excessive cardio can actually increase cortisol (stress hormone), leading to more fat storage.
Instead, focus on these three key areas:
🏋️♀️ Strength Training (Non-Negotiable!)
Strength training should be the foundation of your workout plan because it:
- Prevents muscle loss & boosts metabolism
- Improves bone density & reduces risk of osteoporosis
- Regulates blood sugar & helps fight stubborn weight gain
How to Start:
👉 2-4 strength workouts per week (focus on full-body movements like squats, lunges, and deadlifts)
👉 Lift heavier than you think—you won’t bulk up, but you will get stronger!
🔗 Related Read: Learn why strength training is essential at any age in Building Strength for Life: Fitness Habits That Stand the Test of Time
🚶♀️ Walking & Low-Impact Cardio
Cardio is still important—but it should be gentle and stress-reducing.
- Walking lowers cortisol & supports heart health
- Swimming or cycling are great low-impact alternatives
- Avoid excessive high-intensity workouts that leave you drained
How to Start:
🧘♀️ Mobility, Yoga, & Stretching
Hormonal changes increase stiffness & joint pain—so flexibility & mobility work become critical.
- Reduces stiffness & improves posture
- Supports mental health & reduces anxiety
- Enhances recovery & prevents injuries
3. What Women Wish They Knew About Perimenopause & Fitness
Many women struggle in silence, thinking weight gain, fatigue, and brain fog are just part of aging. But the truth is—you can take control of your health and feel amazing.
💡 Dr. Keesha Ewers, a menopause expert, explains:
"Your daily routine should match your body’s changing needs—including the time of life you’re in. If your body is shifting, your workouts, nutrition, and recovery should shift too."
📌 Watch the full video for expert insights:
🎥 Dr. Keesha Ewers Shares Menopause Solutions
4. Nutrition & Lifestyle Tips for Better Results
1. Watch Your Caffeine & Sugar Intake
🚨 Caffeine & sugar sensitivity increases during perimenopause—leading to energy crashes and more hormonal imbalances.
- Limit caffeine to 1-2 cups per day
- Feature: Explain the benefit of your products
2. Prioritize Hydration
Dehydration makes menopause symptoms worse!
- Drink at least 80+ oz of water daily
- Add electrolytes if needed
3. Support Your Body with the Right Supplements
Certain supplements can make a huge difference in how you feel during this phase of life.
🌟 Top Recommendations:
✅ Magnesium – Helps with sleep, stress, and muscle recovery
✅ Collagen – Supports joint health & skin elasticity
✅ Vitamin D3 – Essential for bone health & immune function
5. It’s Never Too Late—Start Moving Today!
The biggest mistake women make? Waiting too long to start taking care of their bodies.
💡 Think of fitness like investing—if you start early, you’ll reap the benefits later. But even if you start late, it’s still worth it!
Your Next Steps:
✅ Commit to strength training 2-4 times per week
✅ Walk daily & prioritize recovery
✅ Drink more water & reduce caffeine/sugar
✅ Consider adding key supplements for support
Welcome to Impulse Fitness, where our community thrives on commitment, connection, and transformation. We believe in empowering you to achieve your best health and fitness goals through personalized training and unwavering support. Join us on a journey to a healthier, happier you!
Ready to Fuel Your Fitness
We believe in taking care of your body because it's the only one you get. Our high-quality products are crafted specifically to support your health and fitness journey.
Check out our supplements below and discover how they can help you care for your body every day.
Hours
Monday – Thursday:
5am – 8pm
Friday: 5am – Noon
Saturday: 6am – Noon
Closed Sunday
©2025 All rights reserved