If you’re a woman over 40, you’ve probably heard a lot about the importance of exercise. But with so many different types of training out there, it can be difficult to know what your body actually needs. From around our 30s onwards, we gradually begin to lose muscle mass and strength. This process becomes more noticeable as we get older and can accelerate around the time of, and after, menopause. For women who have had children, returning to exercise isn’t simply about getting back to the workouts they were doing before pregnancy. Pregnancy and birth can change the way the body feels and functions, and rebuilding strength should be approached individually.
None of this means that getting older automatically means becoming weaker—far from it.
Pilates has become more and more popular over the last few years—and for a very good reason. It can help improve core strength, balance, mobility, posture and body awareness. But as a personal trainer who specialises in working with women over 40, I also believe there is another piece of the puzzle that becomes increasingly important as we get older: strength training. And the good news is, you don’t have to choose between the two. In fact, Pilates and strength training can work incredibly well together.
One of the things I love about Pilates is the focus on controlled movement and developing an awareness of how your body moves. Learning to engage your core, control your breathing, improve your posture and move with good technique gives you a fantastic foundation for other forms of exercise.
That’s where resistance training comes in. Our bodies respond to being challenged, and strength training is one of the most effective ways to maintain and build muscle and strength throughout midlife and beyond. And strength training isn’t just about being able to lift heavier weights. It’s about feeling capable and confident in everyday life—whether that’s taking on a physical hobby or simply having the strength and energy to do the things you enjoy. Building strength gives you more options and helps you feel physically able as life changes.
It can also help to support bone health, which becomes particularly important for women around menopause as declining oestrogen levels can contribute to a reduction in bone density.
Strength training doesn’t have to be intimidating—it can be incredibly accessible. Squats, lunges, rows, presses, deadlifts and carries can all be adapted to suit different abilities, fitness levels and stages of life. For a woman who is new to resistance training, that might mean starting with bodyweight exercises or light dumbbells. For someone who has been training for years, it might mean gradually increasing the weight and challenging herself in new ways. The important thing is progressive overload—gradually asking your body to do a little more over time.
The key is not to be frightened of lifting weights, but to make sure the exercises, loading and progression are appropriate for the individual.
There can sometimes be a feeling that you have to be a “Pilates person” or a “gym person” but you don’t have to pick a side. As women, our bodies need different things at different stages of life. Your exercise routine should support the life you want to live—not be another source of pressure.
What matters is finding a combination that helps you feel strong, capable and confident in your body. Pilates and strength training aren’t competitors; they complement each other beautifully—and together they can provide a fantastic foundation for staying strong, mobile and active through midlife and beyond.
Because getting older shouldn’t mean doing less; it should mean being strong enough to keep doing more of the things you love.