Staying fit in your 40s isn't about perfection—it's about consistency and finding joy in movement.

If there's one thing I've learned, it's that our calendar expresses our priorities. If we have time for Netflix or a manicure, we have time for a workout. That doesn't mean we can't have rest days, but what we do most often determines how we feel in midlife.

For me, fitness has to be something I look forward to. Pilates keeps me engaged because it's always challenging in new ways. Group HIIT classes bring energy and friendships that make workouts fun. And even though strength training is a must for midlife women, I know I need variety to stay motivated!  Find ways to mix it up.  

If you're looking for ways to stay fit, maintain muscle, and feel amazing in your 40s, this guide is for you.

Why Fitness in Your 40s Matters

Your 40’s are a make or break decade when it comes to health.

• Muscle mass naturally declines, making it easier to gain weight
• Metabolism slows, and midlife hormones can make fat loss trickier
• Bone density decreases, increasing the risk of injury

But the good news? You have complete control.

By focusing on strength, movement, and proper nutrition, you can stay strong, energized, and confident—no matter your age.

Pilates: The Workout That Keeps You Engaged

If you haven't tried Pilates, it's time to start!

This low-impact but powerful workout is one of the best ways to build core strength, flexibility, and mobility.

• Strengthens your core (goodbye, back pain!)
• Improves mobility & flexibility (essential in midlife!)
• Tones muscles without feeling like a traditional workout

Ways to add Pilates to your routine:

• Take a reformer class for an added challenge
• Try mat Pilates at home for flexibility & strength
• Mix Pilates with strength training or HIIT

Boredom is never an issue with Pilates. There's always a new movement or variation to master!

Recommended Pilates Equipment:

• Pilates Bar Kit with Resistance Bands: A versatile tool for full-body workouts at home. 
• Foldable Reformer Pilates Machine: Ideal for home use, offering adjustable heights and a compact design. 

Strength Training: The Non-Negotiable (Even If You Need Variety)

Lifting weights is essential in your 40s, but let's be honest—it can get repetitive.

If you want to stay lean, strong, and boost your metabolism, strength training needs to be part of your routine. The trick is finding ways to keep it fun and engaging.

• Builds muscle, which boosts metabolism
• Prevents muscle and bone loss
• Keeps you lean and toned

Ways to keep strength training interesting:

• Change the equipment – Use dumbbells, kettlebells, or resistance bands
• Try supersets – Pair two exercises back-to-back for intensity
• Take a strength-based class – Group settings make it more exciting
• Lift to music or a podcast – Time flies when you're entertained

Strength training doesn't have to be boring. Find a style that works for you, and switch things up regularly.

HIIT & Group Fitness: Motivation Through Community

If I could only choose one workout style, HIIT classes in a group setting would be it.

There's something about pushing yourself alongside others that makes you work harder. The energy in the room is contagious and the friendships built over sweaty workouts keep you coming back.

• HIIT is fast & efficient (burns fat & builds muscle in 30-45 mins)
• The social aspect makes it feel less like a chore
• You'll stay motivated when you have workout buddies

Not into HIIT? Try these group workouts instead:

• Strength-based boot camps
• Dance cardio ~Fun and effective!
• Pilates or barre classes

Community and accountability can change everything when it comes to consistency.

Walking: The Easiest Fitness Hack That Works

Want an easy, low-impact way to stay fit? Start walking.

It's one of the best ways to support weight management without stressing your body.

Daily walking goal:

• Aim for 8,000 – 10,000 steps a day
• Take walking meetings or phone calls
• Walk your dogs an extra loop (they'll love you for it!)

Even if you can't fit in a full workout, walking daily adds up.

Protein is Queen: How to Get More Without Overthinking It

Protein is my #1 nutrition focus this year.

As women in midlife, we NEED more protein to maintain muscle and stay lean.

• Keeps you full and satisfied ~ reduces cravings
• Supports muscle recovery ~ especially after strength training
• Helps balance blood sugar and prevent energy crashes

Easy ways to hit your protein goals:

• Start your day with a smoothie (almond milk, spinach, avocado, protein powder, chia seeds)
• Eat eggs, Greek yogurt, or cottage cheese at breakfast
• Add lean protein (chicken, fish, tofu) to every meal
• Snack on nuts, protein bars, or hard-boiled eggs

The goal? 30g of protein per meal.

Recommended Protein Powders:

• Naked Whey Protein:100% Grass Fed Pure Whey Protein, Organic Chocolate, and Organic Coconut Sugar.
• Hugh and Grace Triple Boost Protein + Hormone Support This clean protein powder boosts energy, supports muscle growth and mental clarity, strengthens immunity and hormone health, and promotes better digestion

• Ancient Nutrition Bone Broth Protein : One of my favorites! Great flavor & texture 

Hydration: The Simple Habit That Changes Everything

Most women in midlife don't drink enough water. And dehydration leads to:

• Fatigue
• Slower metabolism
• Increased cravings

Hydration hacks:

• Drink half your body weight in ounces per day
• Start your morning with a full glass of water before coffee
• Carry a big water bottle and sip throughout the day
• I like to add lemon or cucumber to add a little flavor and encourage me to drink more throughout the day.

Small habits, big differences.

Mindset: No More Quick Fixes, Just Consistent Action

Fitness in your 40s isn't about perfection.  

It's about showing up, doing your best, and staying consistent.

Mindset shifts that help:

• Consistency > Perfection – It's okay to miss a workout, just don't quit
• Progress > Quick Results – Small daily wins = lifelong success
• Movement Should Be Fun – If you dread it, try something new

The key to staying fit in midlife? Find workouts you love.