A Gentle Workout at Home or the Gym for Women in their 40's and 50's

A Simple, Stress-Relieving Workout for Women in their 40s and 50s (Gym & Home-Friendly!)

If you’re a busy woman in your 40s or 50s, juggling work, family, and everything in between, fitting in exercise can feel like just one more thing on your never-ending to-do list. But here’s the truth—movement isn’t just about fitness. It’s one of the most powerful tools we have to manage stress, boost energy, and support our bodies through perimenopause and menopause.

I know this firsthand. As a mum of two, a business owner, and someone navigating the ups and downs of hormonal changes, I’ve had to rethink the way I exercise. In my 30s, I pushed through intense workouts, thinking more was always better. But when perimenopause hit, I quickly realised that stressful exercise (hello, HIIT and endless cardio) wasn’t serving me anymore. Instead, I needed a gentler, more effective approach—one that helped me feel strong, energised, and calm without adding more stress to my body.

That’s why I’m sharing this simple, time-efficient workout—one you can do at home or in the gym. Whether you have 10, 20, or 30 minutes, this routine is designed to:

✅ Support your metabolism and muscle strength
✅ Reduce stress and regulate cortisol levels
✅ Improve flexibility and joint mobility
✅ Boost energy and mental clarity
✅ Be gentle on the body while still being effective

Why Exercise is Crucial in Perimenopause & Menopause

Before we jump into the workout, let’s talk about why exercise is so important during this stage of life. Perimenopause and menopause bring hormonal shifts that can lead to:

🔹 Increased stress and anxiety (due to fluctuating cortisol levels)
🔹 Loss of muscle mass (which slows metabolism and can lead to weight gain)
🔹 Weaker bones (as oestrogen declines, the risk of osteoporosis increases)
🔹 Sleep disturbances (making it harder to recover and feel energised)
🔹 Brain fog and mood swings (as hormones impact neurotransmitters)

The right kind of exercise can help manage these symptoms, making you feel stronger, more balanced, and in control of your body again. The key is low-impact, strength-focused, and stress-reducing movements—which is exactly what this routine is designed to do.

Quick & Effective Workout for Women in Their 40s & 50s

💡 Short on time? This routine takes just 20–30 minutes!

Incline Walking on a Treadmill (10 minutes)

Incline: 6–10 | Speed: 5–6 km/h

If you have access to a gym, start with incline walking. Walking on an incline is a great way to:

✅ Burn calories without stressing your joints
✅ Improve cardiovascular health
✅ Strengthen your legs and core
✅ Reduce cortisol (unlike high-intensity workouts that can spike stress hormones)

📝 No treadmill? No problem! Go for a brisk walk outside, aiming for 10–15 minutes. If possible, choose a hilly route or walk on grass or sand for extra resistance.

Bird Dogs (3 sets of 10 reps per side)

Works: Core, lower back, glutes, and posture

Bird dogs are fantastic for core stability and spinal health, which is especially important as we age. They improve balance, coordination, and core strength without putting pressure on the lower back.

How to do it:

1. Get on all fours with hands under shoulders and knees under hips.
2. Extend your right arm forward and left leg back, keeping your core engaged.
3. Hold for a second, then return to the start.
4. Switch sides and repeat for 10 reps per side.

✅ Tip: Move slowly and with control—this isn’t about speed!

Plank Hold (3 rounds of 30–45 seconds)

Works: Core, shoulders, and overall stability

A strong core is essential for posture, back health, and preventing injuries. Planks engage multiple muscle groups at once, making them one of the most efficient exercises for busy women.

How to do it:

1. Get into a forearm plank position, keeping elbows under shoulders.
2. Engage your core and keep your body in a straight line.
3. Hold for 30–45 seconds (or as long as you can with good form).
4. Rest and repeat for a total of 3 rounds.

✅ Tip: If a full plank is too intense, modify by keeping your knees on the ground.

Stretching & Light Yoga (5–7 minutes)

Never skip this part! Stretching helps with flexibility, mobility, and relaxation. Focus on hips, back, and shoulders—areas that tend to get tight from stress and daily life.

Try these simple stretches:

🧘‍♀️ Cat-Cow Stretch (spinal mobility) – 1 min
🦵 Seated Forward Fold (hamstrings & lower back) – 1 min
🦋 Butterfly Stretch (hips & inner thighs) – 1 min
🙆‍♀️ Chest Opener Stretch (for posture) – 1 min
🧎‍♀️ Child’s Pose (relaxation) – 1–2 min

✅ Tip: Focus on deep breathing—inhale through your nose, exhale through your mouth. This will help calm the nervous system and reduce stress.

You can watch the workout video here: 

No Gym? Do This at Home!

If you prefer to work out at home, you can still get all the benefits with these modifications:

🏡 Go for a brisk walk outside for 10–15 minutes.
🏡 Do the same strength moves (bird dogs and planks) on a yoga mat.
🏡 Finish with stretching/yoga in your living room.

✅ Tip: Light a candle or play relaxing music while stretching—it makes a big difference in stress relief!

Why This Workout Works for Perimenopause & Menopause

This routine is low-impact but highly effective, designed to:

✔ Strengthen your muscles without overloading your joints
✔ Boost your metabolism and maintain muscle mass
✔ Support bone health (weight-bearing exercises help prevent osteoporosis)
✔ Reduce stress and balance cortisol levels
✔ Improve posture and mobility for long-term health

Final Thoughts: Exercise is Self-Care, Not a Chore

If you’re feeling exhausted, overwhelmed, or unmotivated, start small. Even just 10–15 minutes of movement can shift your energy and mindset for the day.

💡 Remember: It’s not about doing the hardest or longest workout. It’s about finding something that works for your body—something that makes you feel good.

Let me know if you try this routine! And if you’re looking for more fitness and wellness tips tailored for women in their 40s and 50s, stay tuned—I’ll be sharing simple, sustainable ways to feel strong, energised, and in control of your health.

Elaine x