The Best Exercise for Women Over 40 (That Isn’t HIIT)

In our Rejuv clinics, I regularly see women over 40 who are doing everything "right" — exercising frequently, pushing themselves hard — and yet they feel exhausted, inflamed, and frustrated by a lack of results.¹

Many are following high-intensity training programmes because they've been told this is the gold standard, often based on what worked in their 20s and 30s.¹ But what served you well in those earlier decades does not always translate into optimal health outcomes after 40.

This is not because your body is "failing."

It is because your physiology has changed — and your approach to movement needs to change with it.¹

In fact, I'm in my 50s now, and clients, friends, and family often remark on my vibrant energy. That's not by accident; it's because I've intentionally shifted my exercise (and supplementation) to support my current season so I can flourish rather than "get by." If you'd like more on this from a hormonal perspective, you might also enjoy my article "Exercise & Hormonal Balance: What to Do at Each Stage of Your Cycle".

Key Takeaways

• After 40, your hormones, joints, and nervous system respond differently to exercise, so your training needs to evolve with your physiology.
• High-intensity workouts can easily tip you into chronic stress and inflammation if you are already juggling poor sleep, life stress, or perimenopausal changes.
• A foundation of strength training and daily walking, supported by restorative movements such as Pilates, yoga, or swimming, is often the most effective strategy.
• Anti-inflammatory, protein-rich nutrition and good hydration are just as important as the workouts themselves for recovery, energy, and results.
• Small, consistent shifts in movement, food, and targeted support can help you feel stronger, leaner, and more at home in your body in your 40s, 50s, and beyond.
• Whole food supplementation is key to supporting your physiological changes in every season.

What Changes After 40 — The Physiology

The perimenopausal window brings a shift in hormonal balance that directly affects how your body responds to exercise.² ³ Oestrogen begins to decline, and with it we often see changes in muscle mass, bone density, and where fat sits on the body — especially around the middle.² ³ At the same time, progesterone tends to drop, which can affect sleep quality and make anxiety or "background stress" feel louder than it used to.² This is why so many women tell me, "I'm doing what I've always done, but my body just isn't responding."

Behind the scenes, your HPA (hypothalamic–pituitary–adrenal) axis — the brain–adrenal stress pathway — becomes more reactive, so cortisol can be harder to regulate. You may feel "wired but tired" more easily.² Muscle protein synthesis naturally slows with age, too, which means you need more intentional support from strength training and protein to maintain the same amount of lean mass you once held without thinking about it.² ⁴ On top of that, your metabolism becomes more sensitive to stress and inflammation, so the combination of overtraining, under-eating, and constant life pressure can quickly push you into a state where your body is less resilient to chronic stress — including excessive exercise stress.² ³

If this resonates, you may also find my hormone-focused blogs helpful, including "Natural Ways to Support Menopause & Perimenopause", "Perimenopause Primers: How to Slow Down Menopause Naturally", and "Is It You or Your Hormones, Yes? Find Balance!" 

The Role Of Inflammation

One of the most important — and often overlooked — factors in exercise after 40 is inflammation.² ⁵

All exercise creates a degree of inflammation. This is normal and necessary for adaptation, repair, and the formation of stronger tissues.⁵

But when:

• Stress is already high
• Sleep is poor
• Nutrition is inadequate

The body can shift into a chronic low-grade inflammatory state.² ⁵

This often shows up as:

• joint pain
• fatigue
• poor recovery
• stubborn weight gain
• hormonal disruption

The goal is not to eliminate inflammation, but to avoid tipping into chronic inflammation by being wise with diet, lifestyle, and plant-based supplementation.² ⁵

The Problem With HIIT After 40

HIIT is not inherently bad, and for the right person at the right time, it can be a useful tool. But it is a high-stress stimulus because it:

• spikes cortisol
• increases inflammatory markers acutely² ⁵
• places a significant demand on recovery systems

In a well-recovered body, this is manageable. In many women over 40, already managing:

• life stress
• poor sleep
• hormonal fluctuations² ³

HIIT can compound stress rather than relieve it.²

In the clinic, I often see this present as:

• weight gain (especially abdominal or belly fat)⁶
• increased cravings
• fatigue after exercise
• disrupted sleep
• general fatigue and feeling like you've lost your "va va voom."

This is not a failure of effort or discipline.

It is a mismatch between exercise intensity and physiological capacity.²

What The Evidence Actually Recommends

Research — and what I see daily in practice — points clearly toward a more sustainable, nervous-system-friendly approach for women after 40.¹ ³ ⁴

1. Strength Training (Foundation)

When I look at the research and at what works in real women's lives, strength training comes out as the single most important modality after 40.¹ ³ ⁴ Lifting (or pressing, or pulling) something heavier than your day-to-day load helps preserve and rebuild muscle, which in turn supports bone density, joint stability, and metabolic health.¹ ³ ⁴ It also improves insulin sensitivity and supports your resting metabolic rate, making it easier to manage weight and blood sugar without relying on punishing cardio.⁴ Unlike chronic high-intensity training, well-programmed strength work does not keep cortisol elevated all day, which is crucial when your nervous system is already juggling family, work, and hormonal shifts.

The best part is that this doesn't have to happen in a gym. Bodyweight movements like squats and wall push-ups, resistance bands, and light weights at home are more than enough to start seeing benefits — and 2–3 focused sessions per week are sufficient for most women to notice real change.¹ In my own routine, and for many of my clients who are concerned about bone, skin, and joint health, I often pair strength training with a targeted formula such as Rejuv Bone, Skin & Joint Complex to support structural integrity, bone density, and comfortable joints, especially where there is a history of osteopenia or long-standing joint niggles.

2. Walking (The Underrated Base)

Walking is the quiet hero I come back to again and again. As I shared in my article on why walking is the most underrated wellness habit, it gently reduces inflammation, helps regulate cortisol, and calms the nervous system without overwhelming your recovery capacity.³ ⁵ The rhythmic motion supports gut health and digestion. Because walking engages large muscle groups steadily, it also supports blood sugar balance and overall metabolic health.⁴ ⁵ Many women are surprised at how much better they sleep and how much more stable their mood feels when they get outside for a daily walk.

For most women over 40, the combination of regular walking plus consistent strength training is far more effective and sustainable than relying on either alone.¹ ³ ⁵ It gives your body a solid base: strength protects your structure and metabolism, while walking keeps your stress chemistry, gut, and cardiovascular system in a healthier rhythm. In the clinic, when we get this foundation in place, everything else — from weight to mood to cravings — tends to respond more easily.

3. Pilates & Yoga (Recovery + Regulation)

Pilates and yoga are where we bring in nervous-system medicine. These practices activate the parasympathetic nervous system — your "rest and digest" mode — which helps to counterbalance the constant sympathetic (fight-or-flight) drive that so many women live in. They naturally help reduce cortisol, release muscular tension, and improve body awareness, which, in turn, supports better posture, core stability, and joint mobility as oestrogen declines.² This is why I often describe them as "strength work for your nervous system" as much as for your muscles.

In my clinic, I find these modalities especially valuable for women experiencing high stress, poor sleep, or signs of chronic inflammation — think tight, achey joints, brain fog, or that feeling of being tired but wired.² Even one or two sessions a week, or 10–15 minutes of home-based practice, can help you transition out of stress mode, which makes it easier for your hormones, gut, and immune system to find a healthier balance.

If you’re not recovering well, the solution is rarely to push harder — it’s to listen more closely.

4. Swimming (Low-Impact, Anti-Inflammatory)

Swimming offers a beautiful blend of support and challenge for the body. Because the water carries much of your weight, you can move your whole body through a wide range of motion with minimal impact on your joints, which is ideal if you already have knee, hip, or spinal issues.³ At the same time, you're getting strong cardiovascular benefits and gently strengthening the muscles that support your spine, shoulders, and hips.

For women dealing with inflammation or joint discomfort, swimming can be a particularly soothing option. I also find that when you swim in natural water — the sea, a lake, or a clean river — you get an added grounding effect for the nervous system. That combination of cool water, nature, and rhythmic breathing helps lower stress hormones, supports detox pathways, and fosters a sense of mind–body balance that many of my clients describe as "resetting their whole system."

The Cortisol–Inflammation Sweet Spot

All exercise is a stressor and produces exercise-induced reactive oxygen species (ROS), which are normal by-products of metabolism.⁵ This controlled stress is what activates your antioxidant systems, increases mitochondrial number (biogenesis), and improves insulin sensitivity and cellular repair mechanisms.⁴ ⁵ ⁷

In other words, the right dose of movement helps you build redox resilience — your ability to handle oxidative stress — but too much, too often, without recovery tips you into overtraining, fatigue, and inflammation.

The key question I ask clients is: can your body recover well from your current exercise regime, or are you constantly running on fumes? Zone 2 training — that moderate intensity where you can still talk in full sentences — is one of my favourite tools to find this sweet spot.⁷ It supports fat metabolism, improves mitochondrial function, and reduces inflammation while keeping cortisol in a more balanced range, so you finish feeling energised rather than depleted.⁴ ⁵ ⁷

When women tell me they're exhausted after every workout, sleeping poorly, craving sugar, and experiencing a weight plateau or gain despite all their effort,⁶ it's usually a sign that intensity needs to come down, recovery needs to come up, and you need more adaptogenic stress support.

Recovery is not optional — it is part of the programme.

Nutrition: The Missing Piece

Exercise alone is not enough — especially after 40. At Rejuv, we repeatedly see women who are training hard, juggling family and work, and yet not giving their bodies the nutritional support needed to repair, balance hormones, and manage inflammation.⁶ Protein becomes even more important in this season of life: your requirements increase to maintain muscle, support recovery, and stabilise blood sugar and appetite.² ⁴ ⁶

When you consistently meet your protein needs, you're not only feeding your muscles; you're also supporting neurotransmitter function, immune function, and overall metabolic health.⁴ ⁶ Personally, I notice that when I prioritise a good-quality protein shake after training, my energy and mood are more stable — and I'm far less likely to find myself at the dark chocolate drawer late at night.

A wholefood blend such as Rejuv Vegan Protein (unflavoured), Rejuv Rice Protein Burn (chocolate), or, if you want to fast-track and get your greens and protein in one serve, opt for Rejuv Hemp Protein for simple ways to support post-exercise protein synthesis when life is busy.

Blood sugar balance is another non-negotiable. Stable glucose means steadier energy, fewer cravings, and more consistent recovery.⁶ When meals are built around protein, healthy fats, and fibre-rich carbohydrates, your body is less likely to swing between energy highs and crashes, and it becomes easier to maintain a healthy weight and hormone balance.

If you'd like more detail, have a look at my blogs "Wholefood Protein Powder Benefits & What to Avoid" and "7 Easy Habits To Balance Blood Sugar Levels Naturally".

Layered on top of this, anti-inflammatory nutrition is one of the most powerful ways to help your body recover from training and protect long-term health. Omega-3 fats support joint comfort, brain health, and cardiovascular function, while colourful, polyphenol-rich vegetables and wholefood supplements help buffer oxidative stress and support cellular repair.⁵ turmeric and other botanical compounds can further modulate inflammatory pathways, particularly after exercise, which is why I often weave them into post-workout meals or evening routines.⁵ ⁸ ⁹

Our Rejuv Organic Turmeric Blend is one of my favourite gentle tools here — I often recommend it to clients who are dealing with sore joints or who want to support their redox balance as they increase strength and walking, especially if they find adding the active part of turmeric, curcumin, difficult to add to their diets. If you're specifically curious about turmeric, you might enjoy my blog "The Healing Benefits Of Turmeric".

Hydration ties this all together and is, quite honestly, one of the most overlooked aspects of recovery I see in the clinic. Many busy women forget to drink enough, then wonder why they feel sluggish, headachy, or constipated. Adequate fluids are essential for circulation, detoxification, and cellular function, and the type of electrolytes you use matters.⁵

Most commercial blends rely on cheap sodium chloride, whereas natural sea salts like Celtic Sea Salt provide a broader spectrum of minerals. This is why I often recommend my homemade wellness water recipe: it's a simple way to upgrade your hydration so every cell in your body — including your muscles, gut, and brain — can do its job more effectively.

A Practical Weekly Framework

This is what I recommend to most women in clinic (adapted to your unique circumstances, of course):

• 2–3 × strength sessions (30–45 minutes)
• Daily walking — 10,000 steps is ideal, but start where you are and build up
• 1–2 × Pilates, yoga, or swimming
• 5–10 minutes a day bouncing on a mini trampoline for lymphatic support
• 1–2 rest days where you focus on gentle movement, stretching, or simply being

This is not extreme but sustainable — and it works for the vast majority of women I see.

Movement Within The Seven Pillars

Exercise does not exist in isolation.

It interacts with:

• Sleep → recovery, hormone balance
• Nutrition → fuel and repair
• Mindfulness → stress regulation and nervous system calm
• Body Balance → inflammation, bone, joints
• Environment → light, air, toxin exposure
• Supplementation → targeted support when needed

When these align, results accelerate and feel easier, not harder. If you'd like an overview of how movement fits into the bigger picture, you can read more in "The Seven Pillars of Wellness".

Supporting Recovery Through Nutrition

To support your body's recovery — and reduce inflammation — nutrition is key.⁵ ⁸ ⁹

One of my favourite post-exercise snacks or meals is a warming, anti-inflammatory dish built around turmeric, leafy greens, healthy oils, and as much plant diversity as possible — eating from the rainbow, as I like to say. These ingredients directly support joint health, help modulate inflammation, and contribute to cellular repair and resilience.⁵ ⁸ ⁹

To support your body's recovery after strength training, anti-inflammatory nutrition is as important as the exercise itself. This Healing Turmeric Soup With Green Sauce is one of my go-to post-exercise recovery meals — warming, anti-inflammatory, and genuinely restorative, especially on cooler evenings.

For extra support, I often pair this meal with a scoop of Rejuv Vegan Protein (unflavoured, so it goes well with any meal), or you can have a chocolate version with plant milk, such as Rejuv Rice Protein Burn, as a delicious snack.

Targeted Support

To complement your movement strategy, three products I return to again and again for women in this season of life:

Rejuv Bone, Skin & Joint Complex is the one I reach for first when a client is starting or returning to strength training. It supports structural integrity, bone density, and joint comfort — particularly important when you're lifting weights and actively working to protect against bone loss after 40.¹ ³ Also high in turmeric and curcumin, which have good evidence behind them for reducing exercise-induced muscle soreness and supporting joint recovery,⁸ ⁹. I find it works best when taken consistently rather than occasionally. I take these daily to keep me free of pain and stiffness.

Collagen is also vital, but not all collagens are created equal. There is so much noise in this space, so let me unpack what exactly you need. After the age of 40, collagen production naturally declines while oxidative stress and inflammation accelerate its breakdown, leading to visible ageing, reduced skin elasticity, and slower tissue repair. What makes our Rejuv Anti-Ageing complex particularly effective is that it doesn't simply provide collagen alone—it supports the entire collagen lifecycle at a cellular level.

By combining marine collagen with essential co-factors like vitamin C (for synthesis) and Astaxanthin, one of the most powerful antioxidants on the planet, to protect against oxidative damage, it acts as a key "protector" — not just helping the body produce collagen, but ensuring that collagen is preserved and maintained.

If you are struggling with belly fat, particularly around the midsection, it can also be worth exploring whether stress, sleep, or blood sugar imbalances are contributing. For some women, adding gentle support such as Thermo Metabolic Support or Blood Sugar Support can sit alongside lifestyle changes to make the process gentler rather than harsher on the body.

If stress and fatigue are major themes for you, you may also appreciate my blogs "5 Natural High-Energy Habits" and "Adrenal Fatigue: Is It Real?", as well as my articles on stress, cortisol, belly fat and the redox connection, stress, weight loss, hormones and gut health.

Let Your Body Respond, Recover & Benefit

Exercise after 40 is not about doing more.

It is about doing what your body can respond to, recover from, and genuinely benefit from.

When you reduce inflammation, regulate cortisol, and support your physiology, everything begins to shift: energy improves, strength returns, and results feel more effortless than punishing.

Energy improves.
Strength returns.
Results follow.

Personally, now that I'm in my 50s, these changes have been game-changing for my own mind–body balance. I feel strong and lean, without inflamed and painful joints, so I can "pay forward" into my health and, hopefully, be a fit and vibrant grandma one day. It's not about perfection or never eating chocolate again; it's about changing the context around your choices so your body feels supported, not depleted.

References

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2. Monteleone P, Mascagni G, Giannini A, et al. Symptoms of menopause — global prevalence, physiology and implications. Nat Rev Endocrinol. 2018;14(4):199-215. https://pubmed.ncbi.nlm.nih.gov/29449713/
3. Austin H., et al. Best exercises for menopause: 5 types and how they help. Hinge Health. 2025. https://www.hingehealth.com/resources/articles/menopause-exercise/
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6. Lovejoy JC. The menopause and obesity. Prim Care. 2003;30(2):317-325. https://pubmed.ncbi.nlm.nih.gov/14567160/
7. Holloszy JO, Coyle EF. Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. J Appl Physiol. 1984;56(4):831-838. https://pubmed.ncbi.nlm.nih.gov/6373687/
8. Popescu-Radu DV, et al. Turmeric and curcumin may reduce muscle damage and inflammation after exercise. News-Medical / Universitat Oberta de Catalunya. 2025. https://www.news-medical.net/news/20250122/Turmeric-and-curcumin-may-reduce-muscle-damage-inflammation-after-exercise.aspx
9. Clifford T, Howatson G, West DJ, et al. Curcumin supplementation improves markers of recovery following exercise-induced muscle damage: A randomised controlled trial. Eur J Appl Physiol. 2017;117(6):1181-1191. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10244580/

The information in this article is intended for educational purposes and reflects my clinical experience and the current research literature. It is not a substitute for personalised medical advice. If you have a specific health condition, are taking medication, or have concerns about your exercise or nutrition programme, please consult your GP or a qualified healthcare practitioner before making changes.