Movement needs change after forty

Hormonal changes during perimenopause and menopause, including declining oestrogen affect how the body stores fat, builds muscle, and recovers from exercise. What worked in your 20s or 30s might not feel as effective anymore. You may find you’re more fatigued, prone to injury, or not seeing the results you used to. That’s normal and it’s also why adjusting your approach to movement is key.

3 key elements of your workout routines at 40+

1. Strength training (resistance training) is non-negotiable 

 - supporting muscle mass, bone density and joint health

Do it 3-4 times weekly

2. Mobility & recovery

 - Increase your dynamic warmups and stretching with attention on REST days

Yoga, Foam rolling, pre & post workout stretches

3. Cardio that doesn't deplete your energy stores

 - High intensity workouts increase cortisol, which we don't want in excess

Cardio by brisk walking, cycling, swimming or shorten your HIIT sessions

Listen to your body

This decade is about tuning in to your body and not 'pushing through'. Movement should energise, not deplete. If you're feeling tired, moody, or flat after workouts, it might be time to reassess your training plan. We no longer want to be pushing through pain/ discomfort barriers to try to achieve a personal best or complete a HIIT, we want to recognise our body’s needs.

Practical tips to try this month

Try: Add one strength-based movement to your weekly routine (like bodyweight squats or resistance band rows).

Reassess: Are your workouts leaving you energised or depleted? Journal how you feel post-exercise for a full week.

Invest in Recovery: Set a 5-minute mobility routine before bed (neck rolls, cat-cow, child’s pose, hip openers).

Movement over 40 is not about doing more, it is about doing what serves your body and working with it. With intention, balance, and strength, this can be your most empowered decade yet.

Your nutritional intake will also support strength building, hormones and recovery

Recipe

Hormone supportive ‘power bowl’

Bowl base Ingredients:

• 1 cup cooked quinoa or brown rice (complex carbs + magnesium)
• 1/2 cup roasted chickpeas or grilled chicken/tofu (protein)
• 1/2 avocado (healthy fat + potassium)
• Handful of leafy greens (iron + antioxidants)
• 1/4 cup shredded carrot or red cabbage (fibre + phytonutrients)
• Olive oil & lemon juice dressing (anti-inflammatory & hormone-friendly)

Optional toppings:

• Pumpkin seeds (zinc for hormone balance)
• Fresh herbs (like parsley or coriander)
• Sprinkle of turmeric or black pepper

Method:

Layer ingredients in a bowl, drizzle with dressing, and enjoy warm or chilled. It’s nourishing, easy to prep, and customizable to what you have on hand.

I hope this month brings you, movement strength and rest to meet you exactly where you are

Health & Happiness all

From Dee