Have you ever felt like you’re working harder than ever on your fitness, but seeing fewer results than you did in your 30s?
You’re not imagining it.
As we enter our 40s and navigate perimenopause, our bodies respond differently to exercise. What worked brilliantly in your 20s and 30s might actually be working against you now.
After coaching hundreds of women through this transition, I’ve identified five common fitness mistakes that women over 40 make – often with the best intentions. Let’s explore what they are, why they happen, and most importantly, what to do instead.
Mistake #1: Thinking More is Better
So many women I work with initially believe that if they’re not seeing results, they simply need to do more – more sessions, more intensity, more everything.
“I was exercising 6 days a week,” my client Jane told me during our first call. “HIIT classes, running, yoga – you name it. I was exhausted, my joints hurt, and I was still gaining weight around my middle. I couldn’t understand what I was doing wrong.”
Why this happens: During perimenopause, our hormones are fluctuating like a rollercoaster, and the biggest thing impacted is our energy levels. The last thing we need to do is deplete those energy levels further by trying to do more and more – whether that’s more intense exercise that leaves us feeling exhausted instead of energised, or finding more hours in the week to squeeze in exercise when we’re already pulled in a million different directions.
What to do instead: Focus on quality over quantity. Two to three well-structured strength training sessions per week gives your body time to recover properly and adapt to the training stimulus. This approach actually produces better results while requiring less time and energy.
Mistake #2: Relying Exclusively on Cardio
For decades, we’ve been told that cardio is the queen of fat loss. So when metabolism changes hit in our 40s, the natural response is to double down on running, spinning, or HIIT classes.
Why this happens: Previous generations of fitness advice centred around calorie-burning, and cardio burns calories during your workout. However, this approach doesn’t address the fundamental metabolic changes happening during perimenopause – particularly the loss of muscle mass that’s directly tied to your metabolic rate.
What to do instead: Prioritise strength training. Building muscle creates metabolic resilience that helps your body maintain energy balance even as hormones fluctuate. Plus, strength training stimulates bone density when you need it most. Don’t worry – this doesn’t mean abandoning your favourite cardio activities if that’s what you enjoy. Just make sure they complement your strength work rather than replace it.
Mistake #3: Following Fitness Programs Designed for Younger Women
Boot camps, challenge groups, and intense fitness programs are everywhere. But most are designed with younger bodies in mind – bodies that recover quickly and aren’t navigating hormonal transitions.
Why this happens: The fitness industry primarily targets younger demographics, and many popular programs haven’t adapted to the specific needs of perimenopausal women. Following these programs can leave you feeling defeated when you can’t keep up or don’t see the promised results.
What to do instead: Choose programs specifically designed for women in midlife. Proper programming for perimenopausal women includes appropriate progression, recovery time, and exercises that support (rather than stress) your changing hormonal environment. Both my 1:1 coaching and Strength Essentials programs are specifically designed with the perimenopausal body in mind.
Mistake #4: Inconsistency Due to Overwhelm
With so much conflicting information about fitness in perimenopause, many women bounce from program to program, never giving any approach enough time to work.
“I was constantly starting new programs,” admitted my client Sarah. “One expert would say do this, another would say do that. I’d try something for a few weeks, not see immediate results, then switch to something else. It was exhausting.”
Why this happens: Information overload combined with the very real challenges of perimenopause (sleep disruption, mood changes, energy fluctuations) makes it difficult to stick with anything long enough to see results.
What to do instead: Choose one evidence-based approach and commit to it for at least 12 weeks. This is why having a coach or structured program can be so valuable – it removes the decision fatigue and gives you a clear path to follow. Consistency with the right approach will always outperform program-hopping, even if the new program promises magical results.
Mistake #5: Ignoring Recovery and Regeneration
Many women in their 40s approach exercise with the same recovery expectations they had in their 30s, not realising that their bodies now need more intentional recovery strategies.
Why this happens: Hormonal fluctuations during perimenopause affect everything from sleep quality to muscle recovery. Without adequate recovery, exercise becomes a stress rather than a stimulus for positive adaptation.
What to do instead: Build recovery into your fitness plan. This includes not just rest days between strength sessions, but also practices like proper sleep hygiene, stress management, and nutrition that supports muscle repair. Remember: your results don’t come from the workout itself, but from how your body recovers and adapts afterward.
The Simple Approach That Actually Works
After seeing these same patterns play out with client after client, I’ve developed a straightforward approach that works specifically for women navigating perimenopause:
- Prioritise strength training 2-3 times per week with programs designed specifically support your changing body
- Supplement with low-intensity movement you enjoy (walking, swimming, cycling) for cardiovascular health
- Focus on consistency over intensity – showing up regularly for moderate workouts produces better results than occasional all-out efforts
- Build in proper recovery between sessions to allow your body to adapt and strengthen
- Keep it simple and sustainable – the best fitness program is one you can actually maintain through the ups and downs of perimenopause
This approach isn’t flashy or extreme, but it works. My clients typically report noticeable improvements in energy, strength, and body composition within 8 weeks – without spending hours in the gym or following complicated regimens.
Moving Forward With Confidence
If you’ve been making some of these mistakes, please don’t be hard on yourself. The fitness industry hasn’t done a great job of educating women about how exercise needs change during perimenopause.
The good news is that once you understand these principles, you can make simple adjustments that deliver significantly better results with less effort and frustration.
If you’re ready to stop the cycle of confusion and implement a fitness approach specifically designed for your perimenopausal body, I’d love to help. My 12-week 1:1 coaching program provides personalised guidance and accountability as you build strength during this transitional time. For women who prefer a more self-guided approach, my Strength Essentials program offers accessible workouts designed specifically for women in perimenopause.
Both options take the guesswork out of fitness in your 40s and beyond, so you can focus on what matters: feeling strong, capable, and energetic during this important life stage.
Remember, fitness in perimenopause isn’t about fighting against your body – it’s about working with your changing physiology to support the vibrant, active life you deserve.
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