Aging Well Starts with These 3 Kinds of Exercises
Aging Well Starts with These 3 Kinds of Exercise
If you’re in your 40s, 50s, and beyond, you’ve probably started to think more seriously about how to maintain your health, energy, and independence in the decades ahead.
And while any movement is better than none, the kinds of exercise you do really does matter.
To age well, the three kinds of exercise every midlife woman should prioritize are strength training, cardio, and balance work.
Each plays a unique role in helping you age well and stay functional for the long haul.
Strength Training: Build a Bank of Muscle for Independence
Starting in your 30s, women lose 3-8% of their muscle mass each decade.
That lost muscle isn’t just about how your body looks (less toned) it impacts your strength, metabolism, balance, and ability to do everyday activities.
Strength training keeps your body strong & healthy
You probably know that strength training builds muscle and strength, but did you know it also strengthens your bones, tendons and ligaments too?
Strength training supports your ability to live independently and do the things you enjoy
Live independently: Get off the floor, couch, or toilet, climb stairs, and manage day-to-day life
Enjoy your life: Pick up and take care of your grandkids and pets, and travel (manage your luggage!)
And it's important to be a little stronger, and have more muscle than you might need in "everyday" life. If you're already using your arms to help yourself off the sofa or the to get up the stairs, you might want to consider building a "muscle bank".
Why You Need a "Muscle Bank"
You never know when illness or injury might knock you down for a few days — or even weeks. Being bedridden causes rapid muscle loss. If you’re already barely managing daily tasks, even a short illness could push you over the edge into frailty.
That’s why I talk about building a bank of muscle. You want reserves — extra muscle that protects your body and keeps you strong, even if life throws a curveball.
Want to learn more about the benefits of strength training and muscle? Check out these posts:
Episode 100: 10 Reasons Weight Training Is Essential for Women Over 40 (benefits of lifting weights)
Episode 101: 10 Reasons Muscle Matters for Women over 40 (Benefits of having more muscle on your body)
Balance: Stay Steady, Stay Safe
Falls are one of the leading causes of injury in older adults. A broken hip can be catastrophic. That’s why training your balance now is essential.
The good news? It doesn’t have to take extra time.
Easy Ways to Train Balance Daily
Here are some simple ways to work on your balance:
Stand on one leg while brushing your teeth or watching Netflix
Practice getting dressed standing up
These might seem small, but they add up — and they train your muscles and brain to stay steady.
For more balance tips, check out:
POD90: Balance — How to Incorporate it Into Your Everyday Life
Cardio: Protect Your Heart and Brain
Cardiovascular exercise is important for both heart and brain health.
While all exercise is better than nothing, if you want to "optimize" your cardio workouts, choose high-intensity interval training rather than endurance.
Sprint Interval Training: The Formula
Sprint Interval Training (SIT) improves your fitness, boosts energy, and supports metabolic and cardiovascular health.
Thought these workouts are intense, they are short and effective - so you can get on with other things in your life.
Here’s the simple SIT formula:
Warm up: 3–5 minutes
Sprints: 10–30 seconds of max effort (e.g., sprinting steps, spin bike, battle ropes, ski erg) - whatever will get your heart rate up to over 85% of your max heart rate.
Recover: 2–5 minutes (standing and catching your breath is fine!)
Repeat: 2–3 rounds to start, building up to 5–6
Sound short? They are! So enjoy the time savings.
Pro tip: Don't worry so much about how LONG you can sprint for - focus on just going as hard as you can. Trust me, if you're going hard, your sprint will naturally fall between 10-40 seconds.
To learn more about Sprint Interval Training, listen to:
POD67: Sprint Interval Training
Final Thoughts
Aging well isn’t about doing more. It’s about doing the right things consistently.
By combining strength training, cardio, and balance, you can:
Build and maintain muscle
Strengthen your bones
Support heart and brain health
Stay steady and avoid falls
Live life on your terms for decades to come
You don’t have to spend your life training if you have a smart, intentional approach to movement in midlife. And it’s never too late to start.
You’ve got this.
Ready to Get Started?
If you’re ready to start lifting (or you want help figuring out what “lifting heavy” means for you), check out my Learn to Lift program. It’s designed specifically for midlife women and will guide you step-by-step — no guesswork required.
