Midlife Fitness Reboot: Smarter Strength Training for Women 35+
- Katie Bateman
- May 7
- 7 min read
Sustainable Weight Loss and Longevity for Women in Midlife.
I’m a product of the early 2000s: the calorie-counting, cardio-obsessed, low-fat era that had so many of us believing smaller was always better.
At 18, after dropping out of high school, I threw myself into a lifestyle of partying, junk food, drinking, and smoking. (Yes, smoking! My sister recently laughed and said, “I still can’t believe you used to smoke—that’s so off-brand for you.” And honestly? She’s not wrong.)
By 21, I was overweight, uncomfortable in my own skin, and “self-love” wasn’t even in my vocabulary. Everything changed when I began flight training. During my first aviation medical, I was hit with a hard truth: I needed to get healthier. That moment sparked what would become a long—and complicated—journey with my body.
My first stop? Weight Watchers. I meticulously counted points and obsessed over exercise—not for strength or health, but to “earn” more food. I was thrilled to discover that lollies (candy) was low in points. I’d often skip meals just to splurge on sugar. And yes, I lost weight… but I also lost my mind.
I was constantly hungry, hangry, and running on empty—because my body wasn’t getting what it truly needed: nourishment.
What followed was a decade-long rollercoaster of yo-yo dieting, body image struggles, and fluctuating weight. Yet in the midst of it all, I still loved movement. I’ve always loved working out—but for years, I thought it only counted if I was drenched in sweat and on the verge of collapse.
It’s only in the last few years—thanks to emerging research on women’s health, the power of strength training, and an autoimmune diagnosis that forced me to rethink everything—that I finally cracked the code. I stopped the high-intensity cardio five days a week. I focused on building muscle. I listened to my body.
The result? Better body composition, more energy, and way less time spent working out.
And that’s what I want to share with you today. How to feel stronger, get healthier, and actually enjoy your workout routine—especially if you’re approaching midlife, navigating perimenopause or menopause, or dealing with health challenges that make punishing workouts unsustainable.
This is for you if you’ve ever felt like fitness just isn’t made for your body anymore. It is. You just need a smarter, gentler, and more empowering approach.
Why Traditional Workouts Might Be Working Against You.
Let’s be real—most of us grew up believing that more cardio and eating less was the holy grail of health and weight loss. I bought into that mindset for years. But here’s the thing: those methods were never designed for women’s bodies—especially not in midlife.
Most health and fitness research was historically done on men. Why? Because men don’t have the hormonal fluctuations women do, making them “easier” to study. The downside? Much of the advice we’ve followed for decades wasn’t tailored to us.
Now we’re seeing the consequences.
But here’s the good news: that’s changing. Health professionals and researchers are finally recognising that weight loss, strength, and longevity are not one-size-fits-all—especially for women over 35.
Emerging research is helping us understand what women actually need to thrive through perimenopause, menopause, and beyond. Spoiler: it’s not more cardio and fewer calories—it’s smarter, hormone-supportive movement and nourishment.
References:
The Fitness Shift Women 35–65 Actually Need
Once you hit your late 30s and beyond, your hormones start shifting—especially estrogen—and that changes everything:
Bone density drops → higher risk of osteoporosis¹
Muscle mass decreases → metabolism slows²
Fat accumulates around the midsection → even if your habits haven’t changed³
Fatigue after workouts increases → what used to energise you now depletes you⁴
And if you’re also dealing with an autoimmune condition or the rollercoaster of perimenopause, your body is likely begging for a different approach.
I learned the hard way that pushing through with high-intensity workouts only left me more exhausted. More stress = more cortisol = more hormonal chaos.
What helped me shift? Resistance training, balanced movement, and honouring my body’s feedback instead of overriding it.
References:
My Experience with Intense Health: Smarter Training, Less Time
I used to be addicted to group fitness. I was doing four to six hour-long classes a week. I loved the energy—but eventually, two things happened:
My schedule got way too busy to keep up.
I wasn’t seeing results.
Meanwhile, my husband—who hates working out—was doing just two 20-minute resistance training sessions a week at Intense Health… and getting shredded. Naturally, I had serious FOMO. So I gave it a go. And honestly? It changed everything. At Intense Health, it’s just me and a trainer, one-on-one, in a calm, focused space they call the "Training Chamber." (Sounds dramatic, but it’s an awesome environment for focus and to get results.)
Each session is short—only 20 minutes—but it’s intense. Everything is data-driven and customised to my body, my progress, and my goals. No more guesswork, no more burnout. The focus is on building muscle so each session is primarily resistance training.
Best of all, it fits into my life beautifully. No more rearranging my week around fitness. I get in, get strong, and get on with my day.
A Balanced Weekly Routine for Strength and Energy
In addition to my twice weekly strength training sessions at Intense I've also learned to lean into a gentler, more sustainable approach to my weekly exercise routine—one that supports strength, flexibility, and well-being without burnout. These are the things I now focus on for overall health, strength and longevity.
Weighted Walking (“Rucking”)
A daily 45-minute walk with a weighted backpack. Simple, effective, and surprisingly powerful. It turns a casual stroll into a full-body workout that strengthens legs, glutes, back, and core—without the joint stress.
Pilates
Low-impact, high-reward. Pilates builds core strength, flexibility, and stability—perfect for midlife bodies navigating muscle loss and hormonal changes.
Yoga
A game-changer for stress relief, flexibility, and recovery. Yoga helps calm the nervous system, improve posture, and maintain mobility—especially helpful if you’re stiff or achy.
Core Training
A strong core = a strong body. I sprinkle in focused core work to support everything from posture to injury prevention to balance. It’s the unsung hero of midlife fitness.
A Weekly Training Guide for Women in midlife:
A workout framework to make your own.
⚠️ Disclaimer:
I’m not a qualified personal trainer, medical professional, or health practitioner. This guide is based on my personal experience, research, and what’s worked for me as a woman in midlife with an autoimmune condition. Always consult your doctor or a certified fitness professional before starting any new exercise or wellness program.
Day | Workout Type | Why It Works |
Monday | 20-min Intense Health session (resistance) + 45 Min walk with weighted back pack | Builds strength & supports metabolism |
Tuesday | 45 Min walk with weighted back pack + stretching | Recovery + stress reduction |
Wednesday | Pilates or yoga (core/mobility) + 45 Min walk with weighted back pack | Hormone-friendly + joint-friendly |
Thursday | Rest or light movement (lymphatic focus) | Supports autoimmune balance |
Friday | Intense Health session + 45 Min walk with weighted back pack | Short, powerful strength gains. |
Saturday | 45 Min walk with weighted back pack + core workout | Keeps movement fun and intuitive |
Sunday | 45 Min walk + Rest + reflection or light movement. | Essential for nervous system support |
Actionable Steps to Level Up Your Workout Routine
Start with Just 2 Strength Sessions per Week
Beginning with two strength-focused sessions weekly is both manageable and effective. This approach helps in building muscle mass, enhancing bone density, and boosting metabolism—crucial factors for women over 35. In the beginning, consistency is more important than intensity; even 30-minute sessions can yield significant benefits. Get started lifting weights - Your body will thank you, and over time you’ll build confidence and be able to increase both weight and duration of your resistance training sessions. If you want super specialised support with results driven training, why not try Intense Health? Their tailored approach means that it’s perfect for all ages, levels and abilities.
Prioritise Recovery as Much as the Workouts
Recovery is essential for muscle repair and overall progress. Incorporating rest days and practices like gentle yoga or stretching can reduce the risk of injury and prevent burnout. Remember, rest is when the body rebuilds and strengthens. (Innis.Fit)
Pair Workouts with Protein-Rich Meals
Consuming protein aids in muscle recovery and growth. Protein is one of the most important macro nutrients, particularly for women in midlife. Having a high protein low carb diet overall helps support muscle building and repair and post workout replenishes glycogen stores. (Shapiox, Verywell Health)
Track Energy, Not Just Weight or Appearance
Focusing solely on the number on the scale can be misleading. Tracking energy levels, mood, and overall well-being offers a more complete picture of progress. In fact, noticing improvements in daily energy and strength often feels far more motivating than watching a number change on the scale. Body composition scans are also a much more effective way to measure progress than simply weighing yourself. I’ve learned to ditch the scales in favour of monthly InBody scans, which are included as part of my training at Intense Health.
Repeat, Adjust, and Don’t Be Afraid to Go Slower Than Influencers Say You Should
Fitness is a personal journey. It's okay to progress at your own pace. Listening to your body and making adjustments as needed ensures long-term success and sustainability. Remember, consistency and patience are key.
Let this be your reminder:You don’t have to hustle harder, punish your body, or subscribe to the "no pain, no gain" mentality to feel strong, confident, and healthy. That approach might’ve worked in your 20s—but your body is wiser now, and it’s asking for something smarter, more sustainable, and in sync with the phase of life you’re in.
By tuning into your hormones, prioritising recovery, and building strength intentionally—not frantically—you’re not just working out... you’re building resilience, energy, and longevity.
This is your permission slip to slow down, train smarter, and choose a routine that nourishes you—not one that drains you.
Want to join a group of women thriving together with daily lifestyle, holistic wellness and self-care?
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This blog is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making dietary changes.
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