What IS the right exercise to do after 40?
I want to let you off the hook about something: you do not need to be doing punishing bootcamps or training for a 10K to lose weight after 40. In fact, for a lot of women, that kind of exercise is quietly working against them.
We've been told for years that more exercise equals more weight loss. Simple maths, right? Except your body in perimenopause and menopause doesn't run on simple maths anymore.
Why more isn't always better
Long, intense cardio sessions raise cortisol, and if your cortisol is already elevated from poor sleep, stress or hormonal changes, piling on hour-long HIIT classes can actually encourage your body to hold onto fat, particularly around the middle. It's one of the cruellest ironies of midlife: the harder you push, the more your body clings on.
That doesn't mean movement doesn't matter, it matters enormously. It just means the type of movement needs to change.
What actually works after 40
1. Strength training, two to three times a week.
This is the single biggest game-changer for most women. Building and maintaining muscle improves insulin sensitivity (meaning your body needs less insulin to manage blood sugar, which supports fat loss), boosts your metabolism, and protects your bones at exactly the life stage you need it most. You don't need a barbell and a gym membership, resistance bands or bodyweight moves at home count too.
2. Walking, every single day.
Unglamorous, free, and genuinely one of the most powerful tools for blood sugar balance, especially a walk after meals. It lowers cortisol rather than raising it, which makes it the perfect complement to strength work.
3. Gentle movement for your nervous system.
Yoga, pilates, stretching or just pottering in the garden. These lower cortisol and support recovery, which matters just as much as the "harder" sessions, particularly if sleep or stress are already an issue.
The common thread? Movement that supports your hormones rather than hammering them into submission. Consistency over intensity, every time.
We build this in together inside The Feel Fabulous Club
Inside the Club, movement is part of the wider Feel Fabulous Method, alongside food, sleep and stress, because none of these things work in isolation after 40. You'll get guidance on what to prioritise, support to build habits that actually stick, and a community of women who'll celebrate a strength session or a daily walk just as much as any number on the scales.
