If you’re a woman over 40 who’s been told you “should” be strength training but feels overwhelmed by complex fitness advice, you’re not alone. As hormones shift during perimenopause, many women find themselves drowning in contradictory information about what their workouts should look like.
Here’s what nobody tells you: the key to actual results over 40 isn’t complexity – it’s simplicity.
Simple Doesn’t Mean Ineffective
When I tell clients that their strength training routine should be simple, I often see a mix of relief and scepticism wash over their faces. There’s a common misconception that “simple” equals “not challenging enough” or “won’t get results.”
Nothing could be further from the truth.
Simple means:
- Focusing on foundational movements that give you the biggest return on your time investment
- Creating sustainable habits that you can keep up through hormonal fluctuations
- Reducing decision fatigue when your brain is already juggling enough
My January Experiment: Same Workout, Remarkable Results
This January, I did a bit of a personal experiment. I did the exact same workout three times a week for the entire month.
Was I bored? Surprisingly, no.
Did it free up mental headspace? Absolutely.
By taking away the need to decide what workout to do every time, I created space for other priorities – while ensuring my strength training stayed consistent. This approach wasn’t about doing the “optimal” thing according to fitness influencers – it was about making sure I did something that made me feel good and gave me results.
The outcome? I managed 13 workouts in January and progressed something in every single session. I increased weights, added repetitions, or improved my form consistently because I was doing the same movements over and over again.
Will I keep this up in February? Probably not. I change up my own programming every 4-6 weeks just like I do for my clients. I’ll add some more variety. I’ll progress to harder versions of the same exercises. And I’ll keep this workout in my back pocket for low energy or high stress days, because I can pretty much do it with my eyes closed now.
Why Simplicity Works Especially Well During Perimenopause
During perimenopause, your body is already dealing with enough complexity:
- Hormonal fluctuations can affect your energy levels day to day
- Recovery might take longer than it did in your 20s & 30s
- Sleep disruptions can impact your mental clarity and motivation
- Increased stress from juggling career, family, and personal needs makes everything feel harder
Adding a complicated workout routine to this mix is a recipe for overwhelm and, eventually, abandonment of your strength goals altogether.
Simple, repeatable workouts allow you to:
- Track progress clearly because you’re comparing apples to apples
- Reduce cognitive load when decision-making energy is limited
- Build consistency even when life gets chaotic
- Master fundamental movements before adding complexity
- Future-proof your body without sacrificing your present wellbeing
How to Simplify Your Strength Training
If you’re ready to embrace the power of simplicity in your strength routine, here are my top recommendations:
- Choose 4-6 compound exercises that work multiple muscle groups (squats, rows, presses, hinges)
- Perform the same workout 2-3 times per week for at least a month
- Focus on progressive overload by slightly increasing weight or repetitions each week
- Track your workouts so you can see clear progress
- Honour your energy levels by adjusting intensity rather than skipping sessions
Remember: consistency trumps perfection every single time.
The One-Hour Solution
So many women tell me they don’t have time for strength training. The good news? You don’t need hours in the gym to see results. My clients future-proof their bodies in as little as one hour per week of strategic strength training.
One hour a week is all it takes to maintain muscle mass, support bone density, manage perimenopause symptoms, and build functional strength that makes everyday activities easier.
Ready to Simplify Your Strength Journey?
If you’re tired of complex workout plans that don’t fit your perimenopausal reality, I’m here to help. Through my 1:1 coaching and Strength Essentials programmes, I guide women through simple, straightforward strength training that works WITH their changing hormones, not against them.
The women who successfully build strength during perimenopause aren’t the ones doing the most complicated routines – they’re the ones consistently showing up for simple, effective training that honours their current reality.
Ready to future-proof your body without the overwhelm? Check out the options below to learn more about how we can work together to build strength that lasts.
- Download my free “2 Session Strength Kickstart” guide – the perfect starting point if you’re not sure where to begin. Download Now →
- Join my Midlife Strength Newsletter for weekly guidance on simple, effective strength training for perimenopausal women. Subscribe Here →
- Explore personalised support options:
- 1:1 Coaching: Get the same personalised approach that transformed Hannah’s fitness journey, tailored specifically to your needs, schedule, and goals.
- Strength Essentials Programme: Learn the foundations of perimenopausal strength training with a progressive programme – so you don’t have to think about what to do, you just need to show up.