Menopause Changes How you Exercise

Menopause Changes How you Exercise

Women over 40 generally are known to gain weight due to hormonal imbalances as their bodies experience peri-menopause. For women who have already hit menopause, they have realized how important it is to maintain and build muscle to ensure their bone density remains strong as they age. The way we exercise during this time needs to be focused on strength training and cardiovascular fitness, though not through high intensity exercises. Research has shown that weight lifting, resistance training, and light cardio are the best ways for women to age gracefully while keeping the pounds off. 

Women Can be Fit over 40

Hormonal Health as a Focus in Our 40's

Over 40+ age women are generally in the prime of their lives. They are reaching heights of career and life success, raising families, volunteering for causes they care about, dealing with the caregiving duties of aging parents, and trying to juggle it all with or without a partner!

Women generally carry a mental load much heavier than their male counterparts. This results in higher cortisol levels during a time where estrogen and progesterone are in decline. As these natural imbalances signal the approaching menopause, when periods cease, and women may experience a host of symptoms that make them feel like they are not in control of their health and wellness.

Chronic insomnia, high stress, hormonal weight gain, joint aches and pains, lack of flexibility and mobility, and decreasing muscle mass all contribute to a lower quality of life. So what can you do to help you feel your best?


Build Strength through Weight & Resistance Training

Many women have been told that lifting weights can make them bulky. Unless you are taking testosterone or anabolic steroids, it's not possible for women to become bulky. That "toned" look that fitness models have is actually from a lower body fat composition. The goal in our 40's should be to build strength through weight lifting and resistance training. Resistance training can include modalities like pilates, yoga, barre, and calisthenics.

While these low-impact exercises will not necessarily help you lose weight, they will contribute to building lean muscle mass. Lifting heavy will get you that toned and sculpted look. Building muscle mass will help you burn fat at rest. Muscle mass is essential for maintaining bone density as we age. What's not to love?


Improve your Sleep Cycles

Getting a solid 7-8 hours of sleep is crucial for hormonal health and to decrease stress. We need sleep to rejuvenate our brain cells and repair muscle fibres after we exercise. Rest is overlooked when we are younger and pushing harder to climb up the career ladder and raise families. But later on, we have to teach ourselves self-care and improving our sleep. 

Turn off devices an hour before bedtime, do meditation or light stretching, read a book, or listen to calm music to ensure that your bedtime ritual helps you wind down better for a restful sleep. 


Hire a Coach to Stay Motivated when the Scale Moves in the Wrong Direction

Unfortunately, ladies over forty will inevitably experience the fluffiness that comes from fluctuating hormone levels. This can cause us to panic when our clothes fit tighter though we've changed nothing. In fact, some of us are pushing ourselves harder at the gym and eating fewer calories than we actually need to battle the weight gain.

This gruelling program discourages us from making the necessary changes our bodies actually need. Hiring an expert who is trained to build proper routines, increase intensity slowly and progress as you get stronger, will not only help you shed the pounds but keep you coming back for more. Coaches are here to help you build healthy habits and will not promote fad diets and TikTok trends that have no basis in science.

You need support and motivation, not empty promises that don't deliver. What is your time worth? Do you want to keep messing around getting nowhere or build structure so that you can achieve the results you want?


You can be Fit over 40! 

Menopause doesn't have to be the nightmare that social media and Hollywood movies have made it out to be. You can age gracefully, while looking and feeling your best. Punishing yourself in the gym and eating too few calories is a recipe for disaster. Not only will you not lose weight, but you will not be able to sustainably keep it off. You can train either one on one with a coach or join our small group personal training program that will help you build muscle, lose fat and keep it off!

Book your free demo session at Rage Fitness and experience what coaching can provide you! Call or text us at 1-825-945-7733 or fill out the online contact form to help you become the strongest and fittest you've ever been! 



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To stay healthy, adults are recommended to get at least 30 minutes of moderate physical activity each day. If you want to lose weight or gain muscle you will need more exercise than this. If you are just starting your fitness journey, start out slow and gradually build up to frequent intensive workouts.

We require 24-hour cancellation or your session will be counted from your package. If before 24 hours, we happily rebook your session.

You may come in for a drop-in workout, train at home, go on runs, or to another facility. We encourage additional physical activity to be as healthy as you can be!


If you are seeking to lose weight, increase your physical fitness, or transform your body and your life with a superior personal training experience try Rage Fitness, With some of Calgary’s top personal trainers, the team at  Rage Fitness is standing by to guide you on your journey to comprehensive wellness. Find out more by calling 1-825-945-7733 today.

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