Why Your Workouts Should Change After 30—And How to Train Smarter in Your 40s and 50s!
- kuindersma22
- Apr 3
- 12 min read
Updated: Apr 10

Understanding the unique physiological changes that women experience as they transition from their 30s through their 50s is crucial for optimizing health and fitness. Unlike men, women's bodies undergo significant hormonal fluctuations that necessitate tailored workout and nutrition strategies. Dr. Stacy Sims, a renowned exercise physiologist and nutrition scientist, emphasizes that "women are not small men," highlighting the importance of gender-specific approaches to training and diet.
Before you read this: If you’re new to lifting, it’s a smart idea to have a professional set of eyes on your form before diving into a program. As a Muscle Activation Techniques (MAT) specialist, I help clients identify how their bodies may be compensating for weaknesses or imbalances—something that often goes unnoticed until pain or injury shows up. By assessing your movement and muscle function ahead of time, we can address any underlying issues and build a strong, safe foundation. It’s also important to start slow—the goal is to build consistency, not burn out. You don’t want to be so sore that you can’t move for a week after your first session. Slight muscle soreness is normal, but you should ultimately walk away from your workouts feeling energized, not exhausted.

In Your 30s: Building a Strong Foundation
During your 30s, women often experience peak physical performance. However, this is also the time to establish habits that will support long-term health. Incorporating regular strength training is vital, as it helps build muscle mass and bone density, laying the groundwork for the decades ahead. Dr. Sims notes that only 20% of women engage in resistance training twice a week, despite its benefits in reducing the risk of chronic diseases and maintaining muscle mass.
Your 30s are a prime time for building strength, endurance, and metabolic health that will carry you through the next decades. At this stage, consistency and variety are key. The goal is to create a well-rounded routine that includes strength training, cardiovascular exercise, and mobility work while avoiding over-training and burnout.
How Much Exercise Should You Aim For?
According to the American College of Sports Medicine (ACSM) and recommendations from Dr. Stacy Sims, women in their 30s should aim for:
Strength Training: 2-4 sessions per week (focusing on compound movements like squats, deadlifts, push-ups, and pull-ups). Strength training is essential for muscle building, bone density, and metabolism.
Cardiovascular Exercise:
Moderate-intensity cardio (e.g., brisk walking, cycling, swimming): 150-300 minutes per week
High-intensity cardio (e.g., HIIT, sprint intervals): 75-150 minutes per week
Balance of both: If you love endurance sports, add 1-2 HIIT sessions per week to boost metabolism and anaerobic fitness. (30 seconds all out: 90 second rest x 5)
Mobility & Recovery:
Daily mobility work (5-10 minutes, focusing on hips, shoulders, and spine) Check out my Youtube video for some mobility workout ideas: https://www.youtube.com/watch?v=tLt4HwEroa0
1-2 sessions of yoga or dynamic stretching per week to improve flexibility and prevent injuries.
NEAT (Non-Exercise Activity Thermogenesis):
Stay active throughout the day! Walking, standing, and general movement outside of workouts help regulate metabolism and energy balance. Aim for 8,000-10,000+ steps per day. If your work is sedentary, schedule mini walks throughout your day. 2,000 steps is approximately 1 mile (1.6km), roughly you would need 1 hour - 1 hour + 15 mins to achieve this. You can break this up into 4-5 x15 min short walks throughout the day (morning, lunch break, evening stroll) can add up fast.
Additional Tips for Women in Their 30s:
✔ Prioritize Protein: Women in their 30s begin to experience subtle declines in muscle mass. Dr. Stacy Sims recommends 1.6-2.2g of protein per kg of body weight per day to support recovery and lean muscle retention.
Dr. Stacy Sims recommends 1.6-2.2g of protein per kg of body weight per day.
Example: 36 year old female, 140 lbs (63.5kg) x 1.6-2.2g of protein. Daily
protein goal 102-140g of Protein
Breakfast - High Protein Scramble (30g) - 2 eggs, .5c egg white, spinach,
avocado, whole grain toast
Lunch - Grilled Chicken Salad (35g) - 5oz chicken breast, 2 c veggies, balsamic dressing
Snack- Protein Smoothie (25g) - 1 scoop of protein powder, oat milk, banana, almond butter
Dinner - Salmon and Quinoa (30g) - 5 oz Salmon, .5c Quinoa, choice of veg
Snack - Greek Yogurt, 1 tbsp Hemp Seeds (20g)
✔ Don’t Overdo Cardio: Many women over-rely on cardio for weight management, but strength training is far more effective for metabolism and long-term health.
✔ Cycle Sync Your Workouts: If you’re still menstruating, adjust training intensity based on your cycle. Lift heavy during the first half (follicular phase) and focus on lower-impact workouts (yoga, light strength) in the luteal phase when energy might dip. There are some great period tracking apps to help you with this. My favorite is Grounds, yes there is a monthly subscription but this app tracks nutrition, hydration, period, gives you workouts and more https://www.groundsapp.co/
Menstrual phase (Days 1 -7) Your menstrual phase begins the day you begin bleeding. ...
Follicular Phase (Days 7 – 14)
Ovulatory phase (days 14 -21)
Luteal Phase (Day 22 – 28)
By following this balanced approach, women in their 30s can build strength, maintain metabolic health, and set themselves up for success in their 40s and beyond! 💪✨

In Your 40s: Navigating Perimenopause
The 40s often usher in perimenopause, a phase marked by hormonal fluctuations that can lead to increased fat mass, decreased muscle mass, and a slower metabolism. Research indicates that perimenopausal women may experience greater body composition changes compared to their premenopausal and postmenopausal counterparts. To combat these changes, it's essential to adjust workout routines to include both resistance training and high-intensity interval training (HIIT). These forms of exercise can help maintain muscle mass, boost metabolism, and improve cardiovascular health.
Ditch Excessive Cardio and Start Lifting Heavy
By the time you hit your 40s, your body is changing—whether you feel it yet or not. Hormones start to shift, muscle mass gradually declines, and recovery might not be as effortless as it was in your 20s and 30s. Yet, many women continue to fall back on what they’ve been told for decades: more cardio = better results.
But here’s the truth: Excessive cardio can actually work against you in your 40s—especially when it comes to fat loss, muscle tone, and long-term health.
Muscle Is Your Metabolic Gold in Your 40s
One of the biggest game-changers in your 40s is the natural decline in estrogen, which directly impacts muscle mass, bone density, and metabolic rate. This is where strength training becomes non-negotiable.
Muscle is metabolically active—it burns calories even when you're not working out. The more muscle you have, the more efficient your metabolism becomes. That "toned" look we’re often chasing? It's muscle.
Cardio burns calories in the moment, but strength training keeps your metabolism elevated long after the workout ends.
As Dr. Stacy Sims puts it: "Women are not small men." Our training and nutrition must be based on female physiology, especially during perimenopause when we become more sensitive to stress and more resistant to fat loss if muscle mass declines.
While movement is always important, too much traditional cardio (especially steady-state or endurance cardio) in your 40s can be catabolic—meaning it can break down muscle tissue. Combine that with declining estrogen, and you have a perfect storm for muscle loss, weight gain (especially around the midsection), and increased fatigue. And here's what makes it even trickier: cortisol (your stress hormone) becomes more reactive in perimenopause. High-volume cardio can spike cortisol, making it harder to recover, sleep, and lose fat.
What to Do Instead: Train Smarter, Not Longer
✅ Lift Heavy, Often - Aim for 3-4 strength training sessions per week, focusing on big, compound movements like squats, deadlifts, push presses, and rows. The goal isn't to "bulk up"—it's to build and preserve lean muscle, which supports your metabolism and hormone health.
✅ Incorporate Short Bursts of Cardio - Replace long runs or spin classes with 1-2 HIIT sessions per week. These short, intense bursts of effort (20-30 minutes max) are more effective for maintaining cardiovascular health and supporting fat loss without draining your recovery.
✅ Walk Daily & Focus on NEAT - Low-stress, consistent movement like walking is gold in your 40s. It keeps your metabolism ticking without spiking cortisol. Aim for 8,000-10,000 steps per day.
Example: Here is what your weekly training schedule could look like. Looking for a personalized program? Email me at mymat@live.ca and we can have a discussion about optimizing a program for you.
Monday – Strength Training (Lower Body Focus)
Warm-up (5-10 mins): Light cardio + dynamic stretching
Workout (45-60 mins):
Barbell or Dumbbell Squats – 4 sets of 8
Romanian Deadlifts – 3 sets of 10
Walking Lunges – 3 sets of 10 per leg
Glute Bridges or Hip Thrusts – 3 sets of 12
Calf Raises – 3 sets of 15Cool down: Stretch + 10-minute walk
NEAT Goal: Walk 8,000–10,000 steps throughout your day
Tuesday – HIIT + Core
Warm-up: 5 mins walking + dynamic stretchesWorkout: 20 min HIIT (Example Circuit, repeat x3):
Jump Squats – 40 sec work / 20 sec rest
Mountain Climbers
Dumbbell Thrusters
Burpees (or low-impact step burpees)
Russian Twists with med ball
Core Finisher:
Plank – 3 rounds of 45 sec
Dead Bugs – 3 sets of 10
Side Plank – 30 sec per side
NEAT Goal: Light walk post-workout + more steps during the day
Wednesday – Strength Training (Upper Body Focus)
Warm-up: Band shoulder openers + light cardioWorkout (45-60 mins):
Push Press or Dumbbell Overhead Press – 4 sets of 8
Bent-over Rows – 4 sets of 10
Push-ups or Incline Push-ups – 3 sets of 10
Lat Pulldown or Pull-up Holds – 3 sets
Dumbbell Bicep Curls + Triceps Kickbacks Superset – 3 x 12
Cool down: Stretch + 10 min walk
NEAT Goal: Continue daily walking + mobility work
Thursday – Active Recovery & Mobility (Focus on stress reduction & movement without intensity)
30-45 min brisk walk or gentle hike
15-20 mins of mobility flow or yoga - my favorite youtuber is Julia Reppel https://www.youtube.com/watch?v=RvnVir0T9pU
Optional: light swim or easy bike spin
Friday – Full Body Strength + Power Focus
Warm-up: Dynamic stretches + band workWorkout (45-60 mins):
Deadlifts – 4 sets of 6
Kettlebell Swings – 3 sets of 15
Dumbbell Step-ups – 3 sets of 10/leg
Renegade Rows – 3 sets of 8
Sled Push or Farmer Carries – 3 sets
NEAT Goal: Walk + active chores or light errands
Saturday – Optional HIIT or Outdoor Adventure
Option A: 20-25 min HIIT (different from Tuesday)
Option B: Go for a trail run, snowshoe, hike, bike, or any fun movement
Listen to your body—if you're tired, prioritize recovery.
Sunday – Rest Day / Recovery Walk
30 min walk at a conversational pace
10-15 min mobility or foam rolling
Breathwork or meditation - https://www.youtube.com/watch?v=j21ELR_1Me4
✅ Prioritize Protein - Muscle maintenance is harder in your 40s. Dr. Stacy Sims and Dr. Mindy Pelz both stress the importance of protein in this decade—aim for 30g of protein per meal, or about 1.8-2.2g per kg of body weight daily. This helps offset muscle breakdown, supports hormone production, and aids recovery.
Example: 46 year old female, 150 lbs (68kg) x 1.8-2.2g of protein. Daily
protein goal 122-150g of Protein
Breakfast - 3 eggs, .5c egg whites, spinach, mushrooms, 1 slice sprouted grain toast, 1/4 avocado spread on the toast with a sprinkle of hemp hearts
Lunch - 4oz grilled chicken breast, large salad (mixed greens, avocado, cucumber, tomato), dressing (olive oil + balsamic vinegar), over quinoa, pumpkin seeds
Snack - Protein Smoothie ( 1scoop high quality protein powder, almond/oak milk or water, frozen berries, 1tbsp flax, 1 tbsp chia seed, spinach, 1/2 banana)
Dinner - 5ox salmon or lean steak, choice of veggies (broccoli, carrots, zucchini), .5c brown rice
Snack - 3/4 c Greek Yogurt, dash of cinnamon + berries
✅ If you’re experiencing signs of perimenopause—like disrupted sleep, increased anxiety, irregular periods, hot flashes, brain fog, or sudden weight changes—it’s worth speaking to your doctor. New research is showing that hormone replacement therapy (HRT) can be a powerful tool to support long-term health, bone density, cognition, and even performance when used appropriately.

Real Talk: You're Not Broken—Your Strategy Just Needs to Evolve
Your 40s aren’t a time to back off—they’re a time to train smarter and more intentionally. By reducing excessive cardio and shifting focus to strength, protein, recovery, and stress management, you’ll not only look stronger, but you’ll feel more energized, empowered, and in control of your changing body.
This is your decade to reclaim strength and rewrite the narrative around women and aging. 💪✨

In Your 50s and Beyond: Embracing Menopause
Postmenopause brings about a more stable hormonal environment, but the challenges of maintaining muscle mass and bone density persist. Continuing with strength training remains crucial, as it supports skeletal health and reduces the risk of osteoporosis.
Additionally, incorporating polarized training—which balances high-intensity efforts with low-intensity recovery—can enhance cardiovascular function and overall fitness. Dr. Sims emphasizes that women in this stage should focus on maintaining intensity in their workouts to support heart health and metabolic function.
Why Gender-Specific Training Matters
Women's physiological differences mean that they respond differently to exercise and nutrition compared to men. For instance, women have a greater proportion of slow-twitch muscle fibers, making them naturally more endurance-oriented. However, they may also experience more significant losses in muscle mass during menopause due to hormonal changes. Therefore, adopting training protocols that address these unique needs is essential for optimal health and performance.
Sample Workout Program
To address these age-related changes, consider the following weekly workout plan: it’s not always about what exercise you do—it’s about how much it challenges you. You want to lift as heavy as possible with good form. Take a 90 second rest and repeat. When you finish your last rep, it should feel like you could do either 1 more rep or none. *When lifting heavy it's important you have good form. Highly recommend seeing a trainer or a movement specialists like myself first to have confidence in your lifts.
Monday: Strength Training
Squats: 3-5 sets of 5-8 reps
Deadlifts: 3-5 sets of 5-8 reps
Bench Press: 3-5 sets of 5-8 reps
Bent-over Rows: 3-5 sets of 8-10 reps
Tuesday: High-Intensity Interval Training (HIIT)
5-minute warm-up
30-second sprint followed by 90-second rest (repeat 6 times)
5-minute cool-down
Wednesday: Rest or Active Recovery
Light activities such as walking, yoga, or stretching
Thursday: Strength Training
Lunges: 3-5 sets of 8-10 reps per leg
Overhead Press: 3-5 sets of 5-8 reps
Romanian Deadlifts: 3-5 sets of 6-8 reps
Lat Pulldowns: 3-5 sets of 5-8 reps
Friday: Low-Intensity Cardio
30-45 minutes of steady-state cardio (e.g., swimming, cycling, or brisk walking)
Saturday: HIIT
5-minute warm-up
30-second sprint followed by 90-second rest (repeat 6 times)
5-minute cool-down
Sunday: Rest or Active Recovery
Engage in light activities such as walking, yoga, or stretching
This program combines strength training to build and maintain muscle mass, HIIT to boost cardiovascular fitness and metabolism, and low-intensity cardio for active recovery. Always consult with a healthcare provider before starting any new exercise regimen, especially if you have existing health conditions or concerns.
By understanding and embracing the unique physiological changes that occur with age, women can tailor their fitness routines to support lifelong health and vitality.
Protein Goals in your 50s: If you are in your 50s you're likely postmenopausal. Estrogen is low, recovery slows, and sarcopenia (age-related muscle loss) accelerates. Your body becomes less efficient at using protein, so you need more to stimulate muscle protein synthesis.
According to Dr. Stacy Sims and other current research, you protein intake goal should be between 2.0–2.4g of protein per kg of body weight per day is optimal for active postmenopausal women
Example: 54 year old female, 150lbs (68kg) Protein goal approximately 150g/ day
Breakfast: 35g - Veggie Egg Scramble with Greek Yogurt + Berries (3 whole eggs + 3 egg whites, ½ cup cooked spinach, peppers, mushrooms (sautéed in olive oil)1 slice sprouted grain toast or ½ avocado ¾ cup plain 2% Greek yogurt ½ cup mixed berries
Lunch: 40g - Grilled Chicken Power Bowl (5 oz grilled chicken breast, ½ cup cooked quinoa, mixed greens, cucumber, tomato, shredded carrot, 2 tbsp hummus or olive oil + lemon dressing, Sprinkle hemp hearts or pumpkin seeds.
Snack - Hormone-Supporting Protein Smoothie
1 scoop high-quality whey or plant-based protein powder (20–25g)
¾ cup unsweetened soy milk or almond milk
½ frozen banana or ¼ avocado
1 tbsp almond or peanut butter (4g)
1 tbsp ground flax or chia seeds (2g)
Handful spinach
Ice + cinnamon + optional collagen powder (adds 5–10g)
Dinner: 40g - Salmon, Roasted Veggies & Lentils (6 oz baked wild salmon, Roasted broccoli, zucchini, bell peppers in olive oil, ½ cup cooked lentils Optional: small sweet potato or cauliflower mash
Don't “graze” protein—anchor each meal with 30–40g instead
Pair high-protein meals with resistance training. Avoid fasted training
Include leucine-rich proteins: eggs, poultry, fish, whey, tofu, tempeh
Consider protein supplements if you’re struggling to meet intake

Ladies, you’re not crazy for feeling like your husband’s workout or diet plan just doesn’t work for you—and guess what? You’re right.
Female biology responds differently to exercise, stress, and nutrition, especially as we move through our 30s, 40s, and 50s.
Hormonal shifts, muscle changes, and recovery needs all evolve with time, and it’s crucial to train and fuel your body accordingly.
To recap:
In your 30s, start building muscle, prioritizing protein (1.6–2.2g/kg), and limit overdoing cardio.
In your 40s, lift heavy, support recovery, eat ~30g protein per meal, and balance your training load.
In your 50s, increase protein even more (2.0–2.4g/kg), emphasize resistance training, and be kind to your body during this phase of lower estrogen.
If you’re experiencing signs of perimenopause—like disrupted sleep, increased anxiety, irregular periods, hot flashes, brain fog, or sudden weight changes—it’s worth speaking to your doctor. New research is showing that hormone replacement therapy (HRT) can be a powerful tool to support long-term health, bone density, cognition, and even performance when used appropriately.
We’ve included sample workouts and meal ideas to get you started, but if you're feeling stuck or want a plan tailored to you, I’d love to help. I’m a certified personal trainer and Muscle Activation Techniques (MAT) specialist, and I offer personalized movement-based programs.
While I don’t specialize in nutrition or hormones, I highly recommend Dr. Annie Cannon, a skilled naturopath who can support you in those areas. https://activebalancehealth.ca/annie-cannon-naturopathic-doctor/
Reach out at mymat@live.ca to chat more about your goals.
You deserve a plan that honors your body, your hormones, and your health.
You’ve got this!!!
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