After age 40, women lose about 3% to 8% of muscle mass per decade, with losses accelerating after 50 due to sarcopenia. Perimenopause further complicates strength building and recovery. However, Leigh Breen, an expert in skeletal muscle physiology at Birmingham University, told the Guardian that regular aerobic and resistance training reduces the risk of type 2 diabetes, cardiovascular disease, and Alzheimer's. Even late starters can dramatically reduce disease risk in a short time.
Meet the Experts
Female personal trainers and coaches over 40 shared their advice: Stephanie Gaudreau (Strong With Steph), Anne Marie Chaker (professional bodybuilder and author of Lift), Caroline Idiens (Caroline's Circuits, Fit at 50), and Kate Whetsel (specialist in perimenopause).
Equipment Recommendations
Experts suggest basic home equipment: CAP Neoprene Dumbbells ($11.99 at Amazon), Gritin Skin-Friendly Resistance Bands ($15.98), Frogg Toggs Instant Cooling Towels ($15.29), and Dr Teal's Pure Epsom Magnesium Salt Soak ($22.21). Chaker recommends a few sets of dumbbells for squats and walking lunges. Gaudreau suggests using household items like a backpack filled with books.
Use the 'Most Underrated' Workout Tool
Caroline Idiens calls resistance bands the most underrated fitness gadget. Her favorites are Gritin bands, which come in five strengths, are cheap, easy to transport, and allow a full-body workout in limited space.
Stick to Compound Exercises
Kate Whetsel advises sticking to compound lifts like deadlifts and squats, which engage multiple muscle groups, improve cardiovascular health, and flexibility. She recommends slowing the lowering portion to a three-second count to increase tissue demand and body awareness, and pausing mid-move for extra core work.
Lift Your Bodyweight
Chaker starts every lift with no weight to engage mechanics. Whetsel suggests doing as many reps with good form until you have only two or three reps in reserve (RIR) to maximize bodyweight training.
Modifications Don't Signal Weakness
Whetsel notes it's hard to be a beginner again and to set ego aside. Gaudreau recommends modifications like squatting to a bench to control range of motion. For push-ups, the Guardian previously advised using push-up handles to reduce wrist strain. Kipika Anti-Slip Push-up Handles ($25.99 at Amazon) are an option. Working with a personal trainer is worthwhile for mobility issues.
Keep Your Cool During Perimenopause
Whetsel suggests sipping ice water before and during workouts, wearing loose sweat-wicking clothes (Lululemon, Title Nine, Oiselle, Gap), and training in well-ventilated spaces. She recommends Frogg Toggs Instant Cooling Towels for summer.
Recovery Is Part of the Workout
As estrogen declines, stress hormone levels rise. Whetsel recommends box breathing (inhale, hold, exhale, hold for four counts each) or a quick yoga flow. Chaker emphasizes eight hours of sleep as the most important recovery tool. Epsom salt baths, like Dr Teal's Pure Epsom Magnesium Salt Soak, help relax sore muscles and improve sleep.
