7 Fitness Tips for Women Over 40 (From Someone Who Started at 40)

If someone told my 39-year-old self that at 50 I’d be teaching spin, strength, and reformer classes across South Florida, I would’ve laughed them out of the room. Fitness wasn’t just not part of my life—I actively avoided it. But then came 40… and a wake-up call I couldn’t ignore. What started as a desperate need to feel better has turned into a lifestyle, a career, and a calling.

And now, I want to help you do the same. Especially if you're reading this thinking, “Is it too late for me?” It’s not. Not even close. Whether you're just starting or trying to find your spark again, these tips are for you.

1. Start Where You Are, Not Where You Used to Be

This was the hardest lesson I had to learn. When I first started working out, I wanted to bounce back to some version of my 20s. Guess what? That pressure almost made me quit.

If you’re over 40, your body’s been through some things—childbirth, stress, hormone changes, you name it. It deserves grace, not punishment. Start with 10-minute walks, a gentle strength routine, or a low-impact class.

Progress happens when you build consistency, not perfection.

2. Strength Training Is Your Best Friend

Ladies, listen closely: lifting weights will not make you bulky. What it will do is help you:

• Maintain lean muscle (which we start losing after 30)

• Protect your joints

• Support metabolism

• Boost bone density (critical as we age)

I teach strength training now, but I was terrified of dumbbells when I started. The key is to begin light, focus on form, and progress slowly. If you’re not sure where to start, a group class or personal trainer can help build your confidence.

3. Fuel Your Body—Don’t Starve It

In my 20s and 30s, I was a queen of crash diets. At 40? That nonsense caught up with me.

Your body over 40 needs quality fuel, not fewer calories. That means:

• Protein at every meal

• Hydration (I start every day with water before coffee—game changer)

• Balanced carbs and healthy fats

• Smart supplements

My go-to post-workout recovery combo now includes MultiMode for Women and Collagen Powder from 3D Labs Nutrition. The collagen has been amazing for my joints and skin, especially after teaching back-to-back classes. I take it daily—non-negotiable.

4. Make Recovery Part of Your Routine

This one took me years to embrace. I used to think “rest” meant “lazy.” Nope.

Over 40, your recovery is your results. That includes:

• Getting 7–8 hours of sleep

• Stretching or yoga 2–3 times a week

• Walking as active recovery (my favorite is walking by the beach!)

• Massage guns or foam rollers

• Epsom salt baths with calming music

When I added recovery to my schedule, everything changed—less soreness, fewer injuries, more energy.

5. Find Movement You Actually Enjoy

Fitness doesn’t have to mean burpees and bootcamps (unless you love those, then go for it!).

What keeps you coming back is joy. For me, that joy came when I found spin class. The music, the community, the sweat—it lit a fire in me I didn’t know I had.

For you, maybe it’s dance, pilates, walking, or pickleball. The “best” workout is the one you look forward to.

6. Ditch the “All or Nothing” Mindset

Raise your hand if you've ever skipped a workout and said, “I blew it. I’ll start again Monday.” Yeah... me too.

But here’s the truth: consistency beats intensity every time.

If you only have 15 minutes, that’s enough. If you missed two days, day three is still waiting for you. Life over 40 comes with curveballs—careers, kids, aging parents. Flexibility isn’t a weakness; it’s a superpower.

7. Build a Tribe That Lifts You Up

You don’t have to do this alone.

One of the biggest reasons I stayed consistent was because of the people in my classes—women who became friends, mentors, accountability partners. They reminded me of my strength on the days I forgot.

That’s what SoulFit Revolution is all about. Movement, mindset, and motivation—together. We rise stronger when we rise together.

My Final Thoughts

If you’re a woman over 40 and feeling stuck, I want you to know: this can be the most powerful, fulfilling, and vibrant decade of your life. Fitness isn’t about fitting into a size or chasing youth—it’s about feeling alive in your own skin.

I didn’t just find muscles at 40. I found me. And you can too.

And if you’re looking for tools to support your journey, check out my go-to recovery stack from 3D Labs Nutrition—especially the Collagen Powder and MultiMode for Women. Your joints and energy levels will thank you!

➡️ If you have not already done so, grab my FREE Building Confidence Through Fitness eBook now! Fill out the form below and it will be in your inbox in no time at all.

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!