3 Game-Changing Things I’ve Learned About Fitness in Your 40s
From hormones to heavy weights ... the real talk version.
I’ve been low-key obsessed with fitness since I was in me early 20s. (If you missed my first post, go back and read it. I spill the tea on how it all started.) Since then, fitness has been my constant. My “girl math” formula used to be simple: eat less, move more, and boom, weight gone. If I need to fit my ass in a bridesmaid's dress? Done. I always knew exactly what to do.
But let me tell you… things hit different in your 40s. Where my 40+ ladies at? One day, your tried-and-true “girl math” just stops mathing. Suddenly, you’re doing all the cardio, skipping happy hour for juice cleanses, and still wondering why that belly fat is setting up permanent residence.
Here’s the thing: I’m not a trainer, not a nutritionist, and science was actually my worst subject. But I am highly educated in the art of trying every fitness trend under the sun. I’ve worked with some incredible trainers (the kind who push me but also listen to me when I say “nah, my body says no”), and now I’m working with a functional medicine doctor who’s helping me navigate hormones. And wow, the things I’ve learned have been game-changers.
So, let’s get into it. Here are the top 3 things that flipped my 40s fitness journey upside down in a good way:
1. Metabolism Isn’t the Culprit
For the past couple of years I thought, “Welp, I’m 40 now, so my metabolism is slowing down.” Nope. Turns out, metabolism doesn’t really dip hard until after 60, and even then, it’s about 1% a year. What’s actually messing with us in our 40s? Hormones, sleep, and muscle loss.
So instead of punishing myself with endless cardio, I’m focusing on:
Getting real, quality rest (my sleep is sacred).
Working with my doc to balance hormones (my estrogen and testosterone were way off).
Lifting heavier and prioritizing strength over HIIT & cardio workouts.
2. Strength Training Is the Real Fat Burner
I used to be terrified of looking “bulky.” Like, no thanks, I don’t want to look like The Hulk in leggings. Spoiler: that was a myth I wasted way too much time believing.
Lifting weights, especially in your 40s, is essential. Muscle mass naturally declines, so building it back is the only real “fat burner” I need. And it doesn’t just mean dumbbells. Resistance bands, Pilates, yoga… anything that challenges your muscles is fair game. Strong is the vibe.
3. Stop Counting Calories, Start Counting Macros
Instead of obsessing over calories, I’m tracking protein, carbs, and fiber with a special eye on protein. Muscles need protein to grow, and we need muscle to burn fat. Simple as that. More protein, more strength, more results.
Fitness in your 40s isn’t about punishment or chasing the body you had at 25. It’s about learning what works now, leaning into strength, and giving your body what it actually needs.
So let’s hear it, what’s been the biggest shift in your fitness routine as you’ve gotten older? Drop a comment and share your experience (because you know we’re all in this together). And if you’re feeling this post, make sure you subscribe so you don’t miss the next one.