As women in our 40s, many of us are navigating new territory when it comes to our health and fitness. Between hormonal changes, shifting priorities, and busy schedules, it can feel like a lot to manage. But here’s the good news: this stage of life isn’t a roadblock—it’s an opportunity to redefine your approach to fitness and wellness. Unfortunately, there are some common pitfalls that hold many women back. Let’s bust these myths and set the record straight.
1. Chasing the Same Goals as in Your 20s
One of the biggest mistakes women make is holding onto the same fitness goals they had in their 20s and 30s. Whether it’s chasing a specific number on the scale or aiming for a “perfect” beach body, these outdated goals can lead to frustration and burnout.
The Fix: Shift your focus to goals that align with where you are now. Prioritize strength, mobility, and overall energy. Instead of obsessing over a number, measure progress by how strong you feel, how well you sleep, or how much energy you have to tackle your day. My goal is to be strong, not skinny. Read this post for more. I am training for my old lady body!
2. Falling for Fad Diets Instead of Building Muscle
At this stage in life, maintaining muscle mass is crucial for metabolism, bone health, and overall strength. But many women fall into the trap of trendy diets that promise rapid weight loss at the expense of muscle. Low-calorie diets and extreme restrictions can do more harm than good, especially as your body’s needs change. These diets are also not sustainable. The idea needs to be healthy eating in a manner that can be sustained for life! You must also let yourself have a treat without feeling guilty. Allow yourself to have your favorite foods but in moderation.
The Fix: Focus on eating enough protein, healthy fats, and nutrient-dense foods to fuel your body and support muscle growth. Pair this with a consistent strength-training routine for long-term results. You must also let yourself have a treat without feeling guilty. Allow yourself to have your favorite foods but in moderation.
3. Underestimating the Importance of Rest and Recovery
We’re all guilty of thinking more is better when it comes to fitness. However, as we age, recovery becomes just as important as the workouts themselves. Skipping rest days or failing to prioritize sleep can lead to injury, fatigue, and even hormonal imbalances.
The Fix: Incorporate active recovery days, like walking or yoga, into your routine. Aim for 7-9 hours of quality sleep each night, and don’t underestimate the power of a good stretch session.
4. Skipping Strength Training for Fear of ‘Bulking Up’
This myth has been around for decades, but it’s time to retire it. Strength training will not make you look “bulky.” Instead, it’s one of the most effective ways to build lean muscle, boost your metabolism, and improve your overall health. During perimenopause and menopause, we start to lose muscle. Be sure to read this post on muscles and menopause.
The Fix: Start with basic compound movements like squats, deadlifts, and push-ups. If you’re new to strength training, consider working with a trainer to ensure proper form. Focus on consistency over intensity. Check out this post on weightlifting for beginners if you are just getting started with weight lifting.
5. Over-Relying on Cardio for Weight Loss
While cardio has its place, relying solely on it for weight loss or overall fitness is a common mistake. Cardio alone won’t build muscle or improve bone density, and excessive cardio can even lead to muscle loss over time and also increase your cortisol levels!
The Fix: Balance your fitness routine with strength training, cardio, and flexibility work. A well-rounded approach will yield better results and keep your body strong and functional. Walking is one of the best exercises you can do, aiming for 10,000 steps each day. Be sure to read this post on the benefits of walking and how to get your steps in.
6. Not Adjusting Workouts for Hormonal Changes
Perimenopause and menopause can bring changes that affect how your body responds to exercise. Higher cortisol levels, joint discomfort, and lower energy can all impact your performance and recovery. Ignoring these changes and pushing through as if nothing has shifted can backfire.
The Fix: Listen to your body and adjust your routine as needed. Opt for lower-impact exercises on tough days and mix in stress-reducing activities like yoga or Pilates. Strength training remains essential, but don’t hesitate to tweak intensity or volume.
7. Ignoring Mobility and Flexibility Training
Neglecting mobility and flexibility work is a mistake that often goes unnoticed until it’s too late. Poor mobility can lead to stiffness, reduced range of motion, and even injury. This is an area that I need to focus on more myself.
The Fix: Dedicate time to stretching, foam rolling, or yoga to improve flexibility and prevent stiffness. Even 10 minutes a day can make a big difference.
8. Comparing Yourself to Younger Women
It’s easy to fall into the trap of comparing your body or fitness level to someone in their 20s or 30s. But this mindset is not only unfair to yourself, it’s unproductive. We see all of these fitness people on social media, it’s hard not to compare, but comparison is the thief of joy. We should only compare our current self to our future self! Where will we be in six months if we keep up a healthy routine?
The Fix: Focus on what your body can do now, not what it used to do or what someone else’s body can do. Celebrate your progress and embrace this new stage of life with confidence.
9. Overtraining in the Name of Progress
Pushing yourself too hard can lead to diminishing returns, injuries, or even burnout. Overtraining is especially common in women who feel like they need to “make up” for time lost or accelerate their progress.
The Fix: Quality beats quantity. Focus on effective, intentional workouts instead of sheer volume. Give yourself permission to rest and trust that balance is key.
10. Thinking It’s Too Late to Start
Some women believe they’ve missed their chance to get fit, but that couldn’t be further from the truth. No matter your age or starting point, you can improve your health and fitness. It’s never too late to start a fitness routine!
The Fix: Start small and stay consistent. Whether it’s a 10-minute walk or a beginner strength session, every step counts. The most important thing is to keep moving forward. I just started lifting heavy using progressive overload a year ago and I’ve seen an increase in my muscle growth and development and I am 45!
Final Thoughts
Fitness in your 40s isn’t about what you can’t do; it’s about embracing what you can do and setting yourself up for a strong, healthy future. By avoiding these common mistakes and adopting a balanced, sustainable approach, you’ll feel stronger, more energetic, and more confident than ever. Remember, it’s never too late to take charge of your health. Let’s celebrate this phase of life and make it your best one yet! We are no longer concerned with our summer body, we are preparing for our future self!
As women in our 40s, many of us are navigating new territory when it comes to our health and fitness. Between hormonal changes, shifting priorities, and busy schedules, it can feel like a lot to manage. But here’s the good news: this stage of life isn’t a roadblock—it’s an opportunity to redefine your approach to fitness and wellness. Unfortunately, there are some common pitfalls that hold many women back. Let’s bust these myths and set the record straight.
1. Chasing the Same Goals as in Your 20s
One of the biggest mistakes women make is holding onto the same fitness goals they had in their 20s and 30s. Whether it’s chasing a specific number on the scale or aiming for a “perfect” beach body, these outdated goals can lead to frustration and burnout.
The Fix: Shift your focus to goals that align with where you are now. Prioritize strength, mobility, and overall energy. Instead of obsessing over a number, measure progress by how strong you feel, how well you sleep, or how much energy you have to tackle your day. My goal is to be strong, not skinny. Read this post for more. I am training for my old lady body!
2. Falling for Fad Diets Instead of Building Muscle
At this stage in life, maintaining muscle mass is crucial for metabolism, bone health, and overall strength. But many women fall into the trap of trendy diets that promise rapid weight loss at the expense of muscle. Low-calorie diets and extreme restrictions can do more harm than good, especially as your body’s needs change. These diets are also not sustainable. The idea needs to be healthy eating in a manner that can be sustained for life! You must also let yourself have a treat without feeling guilty. Allow yourself to have your favorite foods but in moderation.
The Fix: Focus on eating enough protein, healthy fats, and nutrient-dense foods to fuel your body and support muscle growth. Pair this with a consistent strength-training routine for long-term results. You must also let yourself have a treat without feeling guilty. Allow yourself to have your favorite foods but in moderation.
3. Underestimating the Importance of Rest and Recovery
We’re all guilty of thinking more is better when it comes to fitness. However, as we age, recovery becomes just as important as the workouts themselves. Skipping rest days or failing to prioritize sleep can lead to injury, fatigue, and even hormonal imbalances.
The Fix: Incorporate active recovery days, like walking or yoga, into your routine. Aim for 7-9 hours of quality sleep each night, and don’t underestimate the power of a good stretch session.
4. Skipping Strength Training for Fear of ‘Bulking Up’
This myth has been around for decades, but it’s time to retire it. Strength training will not make you look “bulky.” Instead, it’s one of the most effective ways to build lean muscle, boost your metabolism, and improve your overall health. During perimenopause and menopause, we start to lose muscle. Be sure to read this post on muscles and menopause.
The Fix: Start with basic compound movements like squats, deadlifts, and push-ups. If you’re new to strength training, consider working with a trainer to ensure proper form. Focus on consistency over intensity. Check out this post on weightlifting for beginners if you are just getting started with weight lifting.
5. Over-Relying on Cardio for Weight Loss
While cardio has its place, relying solely on it for weight loss or overall fitness is a common mistake. Cardio alone won’t build muscle or improve bone density, and excessive cardio can even lead to muscle loss over time and also increase your cortisol levels!
The Fix: Balance your fitness routine with strength training, cardio, and flexibility work. A well-rounded approach will yield better results and keep your body strong and functional. Walking is one of the best exercises you can do, aiming for 10,000 steps each day. Be sure to read this post on the benefits of walking and how to get your steps in.
6. Not Adjusting Workouts for Hormonal Changes
Perimenopause and menopause can bring changes that affect how your body responds to exercise. Higher cortisol levels, joint discomfort, and lower energy can all impact your performance and recovery. Ignoring these changes and pushing through as if nothing has shifted can backfire.
The Fix: Listen to your body and adjust your routine as needed. Opt for lower-impact exercises on tough days and mix in stress-reducing activities like yoga or Pilates. Strength training remains essential, but don’t hesitate to tweak intensity or volume.
7. Ignoring Mobility and Flexibility Training
Neglecting mobility and flexibility work is a mistake that often goes unnoticed until it’s too late. Poor mobility can lead to stiffness, reduced range of motion, and even injury. This is an area that I need to focus on more myself.
The Fix: Dedicate time to stretching, foam rolling, or yoga to improve flexibility and prevent stiffness. Even 10 minutes a day can make a big difference.
8. Comparing Yourself to Younger Women
It’s easy to fall into the trap of comparing your body or fitness level to someone in their 20s or 30s. But this mindset is not only unfair to yourself, it’s unproductive. We see all of these fitness people on social media, it’s hard not to compare, but comparison is the thief of joy. We should only compare our current self to our future self! Where will we be in six months if we keep up a healthy routine?
The Fix: Focus on what your body can do now, not what it used to do or what someone else’s body can do. Celebrate your progress and embrace this new stage of life with confidence.
9. Overtraining in the Name of Progress
Pushing yourself too hard can lead to diminishing returns, injuries, or even burnout. Overtraining is especially common in women who feel like they need to “make up” for time lost or accelerate their progress.
The Fix: Quality beats quantity. Focus on effective, intentional workouts instead of sheer volume. Give yourself permission to rest and trust that balance is key.
10. Thinking It’s Too Late to Start
Some women believe they’ve missed their chance to get fit, but that couldn’t be further from the truth. No matter your age or starting point, you can improve your health and fitness. It’s never too late to start a fitness routine!
The Fix: Start small and stay consistent. Whether it’s a 10-minute walk or a beginner strength session, every step counts. The most important thing is to keep moving forward. I just started lifting heavy using progressive overload a year ago and I’ve seen an increase in my muscle growth and development and I am 45!
Final Thoughts
Fitness in your 40s isn’t about what you can’t do; it’s about embracing what you can do and setting yourself up for a strong, healthy future. By avoiding these common mistakes and adopting a balanced, sustainable approach, you’ll feel stronger, more energetic, and more confident than ever. Remember, it’s never too late to take charge of your health. Let’s celebrate this phase of life and make it your best one yet! We are no longer concerned with our summer body, we are preparing for our future self!
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Good advice. Important to constantly adjust your goals. I remind myself all the time.
Me too! My fitness goals are constantly changing!