The Hormonal Factor
For many women, menopause is a game-changer. The plunge in estrogen affects everything from mood to muscle mass. In my own case, I went from manageable perimenopause symptoms to a full-blown system crash—fatigue, sleep issues, and rising physical discomfort. My training took a hit, and that hit spiraled into less energy, more pain, and even a dip in heart rate variability (HRV).
What pulled me out wasn’t a “comeback” workout. It was getting back to the rhythm of daily movement, even when it felt slow and small.
4 Ways to Stay Consistent in Your Training
Consistency doesn’t just happen—it’s something you design. Here’s how to make it easier to stick with your training, especially when life feels overwhelming.
1. Treat Workouts Like Appointments
Put your workouts on your calendar and protect that time. Even 20-30 minutes can make a difference. The goal isn’t perfection—it’s simply showing up regularly.
2. Build Simple Rituals
Habits need cues. Whether it’s morning coffee followed by a stretch, or a walk before dinner, linking your workouts to existing routines reduces decision fatigue. Make movement automatic, not negotiable.
3. Find or Create Community
Accountability doesn’t need to be formal. A training partner, local group, or supportive text thread can help keep you moving forward. Shared struggles and small wins go a long way.
4. Redefine Progress
Progress after 40 doesn’t mean hitting PRs every season. It means showing up, listening to your body, and stacking small, sustainable wins. Let go of all-or-nothing thinking—it’s not helpful, and it’s often a barrier to long-term consistency.
Smarter, Not Harder: What Consistency Really Looks Like
If you used to rely on long, intense sessions to feel “fit,” it may be time to redefine what success looks like. For me, I used to believe that if I wasn’t pouring sweat, I wasn’t working hard enough. That mindset eventually led to burnout.
Now, I’ve learned that the workouts that “count” are the ones that don’t break me—they build me up. Walking, strength training, yoga, zone 2 cardio—it all adds up. Your training should feel like a support system, not another stressor.
Remember: cortisol, your stress hormone, stays elevated longer with age. Add that to the mix of work, relationships, and family, and your body is already doing a lot. So instead of chasing intensity, chase consistency. It’s the kind of quiet discipline that leads to long-term vitality and strength.
Progress, Not Perfection
You’re going to miss workouts. You’ll have off days. There will be stretches when it’s hard to stay motivated. That doesn’t mean you’ve failed—it means you’re human. What matters is returning to yourself again and again, even when it’s tough.
You don’t have to be perfect. You just have to be present.
Final Thoughts: Keep Showing Up
Training after 40 isn’t about defying age—it’s about embracing this stage of life with intention, compassion, and a long-term mindset. Consistency isn’t flashy. It doesn’t go viral. But it’s the force that carries you across finish lines—both literal and metaphorical—for years to come.
So show up. Not for the version of you from 10 years ago—but for the strong, capable athlete you are today.
