Starting to feel like your workouts are working against you?

More soreness, slower recovery, less energy . . . yep, it’s a thing—and there’s a reason for it.

As our hormones start to shift (yep, this can start in your mid-30s), the way our bodies handle exercise shifts too. What used to feel amazing might now leave you feeling totally depleted. Or maybe you’re working out harder and more consistently than ever—and somehow gaining weight. Seriously, WTF?

So what is the right kind of movement for our 30s and 40s? Let’s talk about it.

Exercise isn’t just about losing weight or changing your body composition.
Nothing wrong with those goals—but regular movement is also about building a strong foundation that helps us live healthier, longer, and with more ease.

What works best will depend on your stress levels, symptoms, and season of life—but here’s a general game plan I come back to again and again. One that supports your metabolism, hormones, energy, and mood without pushing your body past its limit.

Here’s what I recommend most often in practice:

Strength training 2–4x/week

This is non-negotiable in perimenopause.

As our estrogen levels start to dip, we lose lean muscle and bone density more easily—which impacts everything from our metabolism to our joint health. Resistance training (with weights, bands, or even just your bodyweight) not only helps to build and maintain strength, it also help stabilize your blood sugar, protect your bones, reduces the risk for injuries, and keep your metabolism running strong.

The good news? You don’t need to transform into a gym rat (unless you want to, of course!). Bodyweight moves, resistance bands, or dumbbells at home all totally count.

I’m a big fan of Lauren Gleisberg’s at-home strength training plans—they’re simple, effective, and easy to stick with. Alexia Clark also has great workouts that keep things fun without needing a ton of equipment.

Find what feels doable for you—and build from there.

Sprint Training (1–2x/week)

Walking? As often as possible, please.
But long, steady-state endurance sessions? Unless you're training for something fun like a half marathon, long cardio sessions are probably not ideal for most women in this phase.

Instead, try 15–20 minutes of sprint-style intervals (walking, jogging, biking, rowing—whatever feels good).

Just 5–6 rounds of 30–60 seconds of all-out effort, followed by 1 minute of rest trigger powerful metabolic shifts and gives you a mood boost without overtaxing your adrenals.

Want to dive deeper into the science? Check out this podcast episode with Dr. Stacy Sims—it’s full of gold for women in their 30s and 40s.

Active Recovery + Joyful Movement = Your Secret Sauce

This might be the most underrated part of your movement routine—and the one your body’s likely craving most. These slower, supportive movements lower cortisol, ease inflammation, and activate your parasympathetic nervous system (aka rest + restore mode).

Think: outdoor walks, bike rides, yoga, pilates, or mobility work once or twice a week. And don’t forget to move just for joy—a kitchen dance party, a long walk with a friend, a slow flow stretch session. It all counts.

Bonus: incorporating strength training and exercises like yoga or pilates also help improve stability, meaning fewer falls, fewer injuries, and a better shot at staying active and independent as we age.

More is Not Better

Especially in perimenopause, too much intense exercise can actually work against you—raising cortisol, delaying recovery, and making symptoms like anxiety, fatigue, and stubborn weight gain worse.

The new goal?

Work with your body, not against it.

TL;DR:

Lift heavy. Sprinkle in some sprints. Make space for joy.
Less grind, more alignment. Your body will thank you 💛

xx

Ashley

P.S. This is more about your structured workout routine—but don’t underestimate the power of everyday movement. Pickleball, hikes with friends, family bike rides, working in the garden . . . staying active daily (in a way that brings you joy) is just as important as what you do in the gym.