If there’s one thing I’ve learned after 12 years of coaching women, it’s this:
You don’t need to choose between strength, Pilates or cardio.
In fact, after 40, your body benefits most from a balanced approach that includes all three.
So many women feel like they’re constantly searching for the “best” workout. One week it’s walking. The next it’s Pilates. Then suddenly everyone is saying strength training is the only thing that matters.
The truth?
Each type of exercise gives your body something different — and combining them is often where the real magic happens.
Why Exercise Needs Change After 40
As we move through our 40s and beyond, our bodies naturally start to change.
Hormonal shifts during perimenopause and menopause can affect:
- Muscle mass
- Bone density
- Energy levels
- Recovery
- Sleep
- Body composition
This is why the workouts that worked in your 20s may not feel as effective anymore.
It’s also why extreme approaches — endless cardio, overtraining, or punishing workouts — often leave women feeling exhausted rather than energised.
Instead of doing more, many women benefit from training smarter.
Why Strength Training Matters More Than Ever
Strength training becomes increasingly important after 40 because it helps support:
- Muscle mass
- Metabolism
- Bone health
- Joint support
- Long-term mobility
It’s also one of the best forms of exercise for helping women feel stronger and more confident in everyday life.
And no — strength training doesn’t have to mean spending hours in the gym.
Simple home workouts using dumbbells, resistance bands or bodyweight exercises can be incredibly effective when done consistently.
For many women, two strength sessions per week is a great place to start.
Where Pilates Fits In
Pilates is often underestimated, but it can be incredibly valuable for women over 40.
A good Pilates practice can help improve:
- Core strength
- Posture
- Balance
- Stability
- Mobility
- Pelvic floor function
- Mind-body connection
Pilates also complements strength training beautifully because it helps improve movement quality and body awareness.
For women dealing with back pain, stiffness, poor posture or feeling disconnected from their core, Pilates can be transformative.
Don’t Forget Cardio
Cardio still matters — just not in the “hours on the treadmill” way many women were taught to believe.
Cardiovascular exercise supports:
- Heart health
- Energy levels
- Fitness
- Mental wellbeing
- Longevity
And cardio doesn’t have to mean intense workouts.
Walking, cycling, swimming, dancing or short spin sessions all count.
Daily movement is often far more sustainable than relying on intense cardio sessions a few times a week.
So… What’s the Best Workout Routine for Women Over 40?
For many women, a balanced weekly routine can look something like this:
- 2 strength sessions
- 1–2 Pilates sessions
- 1–2 cardio sessions or daily walking
The goal isn’t perfection.
It’s creating a routine that:
- Supports your body
- Fits into real life
- Feels sustainable
- Helps you stay consistent
Because consistency will always beat all-or-nothing fitness.
You Don’t Need to Do More
One of the biggest misconceptions in fitness is that results only come from doing more.
More workouts.
More sweat.
More exhaustion.
But often, especially after 40, better results come from:
- Recovering properly
- Strengthening your body
- Managing stress
- Moving consistently
- Finding balance
Your workouts should support your life — not take over it.
Final Thoughts
You don’t need to choose between strength, Pilates or cardio.
Your body deserves all three.
Strength helps you build and maintain muscle.
Pilates helps support and strengthen from within.
Cardio keeps your heart healthy and energy levels up.
And together?
They create a balanced, sustainable approach to fitness that actually works for real life.
If you want help combining strength, Pilates and cardio into a realistic weekly routine, feel free to get in touch.
