As a 60-year-old trainer who has worked with women for decades, I can tell you this: the workouts that worked in your 20s and 30s may not serve you the same way now. Hormonal shifts affect muscle mass, bone density, metabolism, sleep, recovery, and even balance. That’s why a smarter, more balanced approach matters.

The good news? You don’t need punishing workouts or hours at the gym.

The best menopause workout plan focuses on five key areas that support healthy aging, mobility, strength, and overall wellness. When you combine these pillars consistently, you build a body that feels capable for the long haul.

Here are the five areas I encourage every woman in midlife to prioritize.

1. Resistance Training for Muscle, Bones, and Metabolism

If there’s one thing I want women over 40 to embrace, it’s strength training.

During menopause, declining estrogen contributes to muscle loss and decreased bone density. This can affect everything from metabolism to posture to everyday energy levels. Resistance training helps counteract those changes.

Strength training can:

• Preserve lean muscle mass
• Support bone health
• Improve posture and balance
• Help maintain a healthy metabolism
• Increase confidence and functional strength

And no, lifting weights will not make you bulky. That’s just one of those common women’s fitness myths I’m begging you to ignore.

I often tell women that strength training is about building capability. You want to carry groceries with ease, get up off the floor comfortably, travel confidently, and stay independent as you age.

Beginner-Friendly Resistance Exercises

• Squats
• Deadlifts
• Push-ups with modifications
• Resistance band rows
• Dumbbell shoulder presses

If you’re new to strength training, start with two to three sessions per week and focus on consistency over intensity. Use my favorite strength training moves for women over 50 to get started!

At 60, I still prioritize lifting weights because I feel stronger, steadier, and more energized when I do.

Helpful Gear

A good pair of dumbbells and resistance bands can completely transform home workouts. I also love supportive training shoes that cushion joints during strength sessions.

2. Mobility Work to Keep Joints Healthy

Many women notice increased stiffness during menopause. Hips feel tighter. Shoulders ache. Getting out of bed suddenly takes a minute longer.

Mobility training helps keep your joints moving well and supports better movement patterns during daily life and workouts.

Mobility is different from flexibility. Flexibility focuses on muscle length, while mobility helps improve how your joints move through their full range of motion.

This becomes especially important during midlife because:

• Estrogen changes can impact connective tissue
• Sedentary habits increase stiffness
• Joint discomfort becomes more common
• Recovery may take longer

Simple Ways to Improve Mobility

• Dynamic warm up stretching before workouts
• Foam rolling
• Yoga flows
• Hip openers
• Thoracic spine rotations
• Ankle mobility drills

Even 10 minutes daily can make a noticeable difference.

I personally love adding mobility work in the morning because it helps me feel less stiff and more energized for the day ahead.

Use my favorite mobility exercises to get started!

Joint-Friendly Tip

Low-impact workouts like yoga, Pilates, and walking pair beautifully with mobility training during menopause.

If your knees or hips are sensitive, choose supportive mats and foam rollers that provide extra cushioning and stability.

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3. Balance Training to Prevent Falls and Build Confidence

Balance often gets overlooked until we start noticing changes.

Hormonal shifts, muscle loss, and aging can all affect stability and coordination. Practicing balance exercises now helps prevent falls later and improves confidence in everyday movement.

Balance training also strengthens smaller stabilizing muscles that support your joints.

Easy Balance Exercises to Try

• Standing on one foot
• Heel-to-toe walking
• Step-ups
• Single-leg deadlifts
• Stability ball exercises
• Tai chi or daily yoga

Explore my favorite balance exercises for seniors as a gentle way to get started.

One of my favorite habits is practicing balance while brushing my teeth. It sounds simple, but those little moments challenge your body in functional ways.

Why Balance Matters During Menopause

Good balance supports:

• Joint stability
• Core strength
• Coordination
• Better posture
• Injury prevention

And honestly, feeling steady and confident in your body is empowering at every age.

4. Cardiovascular Exercise for Heart Health and Energy

Heart health becomes increasingly important after menopause. Estrogen helps protect cardiovascular health, so when levels decline, women may face a higher risk of heart disease.

That’s why cardio matters, but it doesn’t have to mean endless high-intensity workouts.

The goal is to keep your heart healthy while supporting recovery and reducing stress on your joints.

Menopause-Friendly Cardio Options

• Walking
• Cycling
• Swimming
• Hiking
• Low-impact HIIT
• Dance workouts

Walking remains one of my favorite forms of cardio because it’s accessible, gentle on joints, and incredibly effective.

I always encourage women to find movement they genuinely enjoy because consistency matters more than perfection.

How Much Cardio Do You Need?

Aim for:

• 150 minutes of moderate cardio weekly
  or
• 75 minutes of vigorous cardio

You can break this into manageable sessions that fit your schedule.

Walking Essentials

Supportive walking shoes are worth every penny during midlife. Proper cushioning and arch support can make a huge difference for knees, hips, and lower back comfort.

I put together a guide on how to choose comfortable walking shoes in middle age, and also highlighted my favorite pairs. PS. They cost way less than the “designer” brands!

5. Mindfulness and Recovery for Stress Management

Menopause affects more than just your physical body. Stress, sleep disruptions, mood swings, and anxiety can all become more noticeable during this season of life.

That’s why mindfulness and recovery deserve a place in your wellness routine.

You cannot push hard every single day and expect your body to thrive.

Recovery practices help:

• Lower stress hormones
• Improve sleep quality
• Support muscle repair
• Reduce inflammation
• Improve emotional well-being

Simple Mindfulness Practices

• Deep breathing
• Meditation
• Walking outdoors
• Journaling
• Gentle stretching
• Gratitude practices

One thing I’ve learned over the years is that slowing down can actually help you feel stronger.

Recovery isn’t lazy. It’s productive.

Sleep Matters Too

Sleep becomes even more important during menopause because it affects hormones, cravings, energy, and recovery.

Create calming evening routines and prioritize rest whenever possible.

Try these sleep gadgets for midlife women to finally start getting better rest!

The Bottom Line on Menopause Fitness

The best menopause workout plan isn’t about doing more. It’s about doing what supports your body best during this stage of life.

Prioritize:

• Resistance training
• Mobility
• Balance
• Cardiovascular health
• Mindfulness and recovery

Together, these five pillars help you stay strong, capable, energized, and confident for years to come.

And remember, you do not need to be perfect to feel better. A few intentional habits practiced consistently can completely change how you move and feel during midlife.

Your body is not working against you. It’s asking for a different kind of support.

And trust me, it’s worth listening.

So many women spend years feeling exhausted, foggy, frustrated, anxious, or unlike themselves without realizing hormones, aging, stress, sleep, and lifestyle shifts are all connected. I know because I’ve lived through it too.

As a 60-year-old trainer and wellness coach, I’m constantly learning more about how women can feel strong, energized, and confident through every stage of life. And honestly, some of the best insights I’ve gained have come from books written by experts who are helping change the conversation around menopause, metabolism, strength training, and healthy aging.

These are 10 books I personally recommend if you want to better understand your body, improve your health habits, and feel empowered in midlife and beyond.

Whether you’re navigating perimenopause, building strength after 50, improving your energy, or simply trying to take better care of yourself, these books are absolutely worth checking out.

1. The New Menopause by Dr. Mary Claire Haver

This was the first comprehensive menopause book I personally read, and it helped connect so many dots for me around hormones, symptoms, sleep, mood, and overall health.

Dr. Mary Claire Haver does an excellent job explaining what women actually experience during menopause and why we deserve better information and support. I appreciate how practical and approachable the book feels without being overwhelming.

If you are just beginning to learn about menopause, this is an excellent starting point.

2. The New Perimenopause by Dr. Mary Claire Haver

Perimenopause can feel confusing because symptoms often show up years before menopause officially begins.

Many women start experiencing changes in sleep, mood, weight, anxiety, cycles, and energy levels without realizing hormones may be playing a role. This book helps explain what is happening and why.

I love that it validates what so many women are experiencing while also offering practical ways to support your body during the transition.

If you’ve ever found yourself asking, “Could this be hormones?” this book is worth reading.

3. Next Level by Dr. Stacy Sims

Dr. Stacy Sims has become one of the leading voices helping women understand that we are not meant to train and fuel our bodies like men.

This book focuses on exercise, recovery, strength training, and nutrition specifically for women in midlife and beyond. I appreciate how empowering her message is for active women who want to stay strong, capable, and healthy as they age.

One of the biggest takeaways is how important strength training becomes during menopause and after 50.

4. Unbreakable by Dr. Vonda Wright

I absolutely love Dr. Vonda Wright’s message about aging with strength and purpose.

Her book focuses on mobility, bone health, muscle, joint function, and longevity. These are all topics I care deeply about because maintaining muscle and movement becomes increasingly important as we get older.

This book is motivating without pushing extremes. It encourages women to stay active and take ownership of their long-term health.

And honestly, that mindset matters.

5. The Menopause Brain by Dr. Lisa Mosconi

My sister recommended this book to me, and I found it incredibly interesting.

So many women notice changes in memory, focus, sleep, mood, and mental clarity during menopause, yet we rarely talk openly about how hormones affect the brain.

Dr. Lisa Mosconi dives into the science behind those changes in a way that feels informative and reassuring. If you’ve experienced brain fog or forgetfulness in midlife, this book may help you better understand what’s happening.

6. The New Rules of Menopause by Mayo Clinic Press

This is one of the most practical and trustworthy menopause resources I’ve come across.

Sometimes you simply want clear, evidence-based information without the noise or confusion that can exist online. This book provides that.

It covers symptoms, treatment options, long-term health concerns, and ways women can advocate for themselves during menopause and beyond.

It’s a great resource to keep on your shelf and revisit when questions come up.

7. Generation M by Dr. Jessica Shepherd

I appreciate how approachable and modern this book feels.

Dr. Jessica Shepherd talks about menopause and midlife health in a way that feels empowering rather than negative. That’s important because this season of life is not something women need to “survive.”

It’s a stage that deserves support, education, and honest conversations.

This book is a great reminder that women can absolutely thrive during midlife with the right tools and information.

8. Good Energy by Dr. Casey Means

I read this one right away because metabolic health is such an important topic, especially for women over 40.

The book focuses on blood sugar, inflammation, energy, nutrition, and how our everyday habits impact how we feel physically and mentally.

A lot of what Dr. Casey Means shares simply made sense to me, especially when it comes to how food, sleep, stress, and movement all work together.

If you are trying to improve your energy naturally, this is a valuable read.

9. Atomic Habits by James Clear

This book gets recommended often for a reason.

James Clear breaks down how habits are formed and how small behavioral shifts can lead to lasting changes over time. Whether you want to exercise more consistently, improve your nutrition, prioritize sleep, or reduce stress, the strategies in this book are incredibly practical.

I especially love this message for women in midlife because sustainable routines matter so much more than extreme approaches.

Consistency wins every time.

10. The Let Them Theory by Mel Robbins

There’s a lot in this book that really resonated with me, especially the idea of letting go of things we cannot control.

Midlife often brings shifts in relationships, priorities, family dynamics, and identity. Learning how to protect your peace and stop over-managing everyone else can be incredibly freeing.

I do think some of the advice should be applied thoughtfully, especially when it comes to close relationships and family, but overall it’s a thought-provoking read that encourages reflection and personal growth.

Why Reading About Midlife Health Matters

One of the biggest changes I’ve seen over the last several years is that women are finally talking openly about menopause, hormones, aging, strength, and longevity.

And honestly, it’s about time.

For too long, women were told to simply “deal with” symptoms or accept feeling tired, uncomfortable, or invisible as part of aging. But knowledge is powerful. Understanding your body helps you advocate for yourself, make informed choices, and feel more confident in your health journey.

The more we learn, the better we can care for ourselves.

FAQ

In fact, low-impact jumping exercises are one of the most effective ways to help prevent osteoporosis and maintain mobility as we age.

And no, you don’t need intense plyometrics or high-impact workouts to see results.

Small, controlled movements like gentle hops, skipping, jump rope, or modified jumping jacks can safely stimulate your bones and muscles while improving coordination and stability. For women over 50, this type of impact training may help reduce fall risk, preserve independence, and keep everyday activities feeling easier and stronger.

If you’ve ever thought, “My body can’t handle jumping anymore,” this article may completely change your mind.

Here’s why jumping exercises for women over 50 deserve a place in your fitness routine, and how to start safely.

Benefits of Jumping Exercises for Women Over 50

As we age, our bodies naturally change:

• Bone density decreases, increasing the risk of fractures and osteoporosis (check out these early osteoporosis signs to watch for!).
• Muscle mass declines, making everyday movements more challenging.
• Balance and coordination can falter, leading to a higher risk of falls.

This is where jump training comes in.

Small, controlled jumps create a safe, intentional impact that encourages your bones to grow stronger, your muscles to contract more efficiently, and your body to move with better stability.

How Jump Training Improves Bone Density

Impact exercises stimulate osteoblasts, the cells responsible for building new bone tissue. Essentially, a little stress on your bones tells your body, “Hey, we need to strengthen here!”

This is why research consistently shows that weight-bearing and impact exercises help reduce the risk of osteoporosis, a condition that affects many women over 50.

And it’s not just about bones. Jumping also engages your fast-twitch muscle fibers, which are essential for power, balance, and quick movements. Maintaining these fibers helps prevent muscle loss and keeps you moving confidently in daily life.

Safe Low-Impact Jumping Exercises for Beginners

If you’re thinking, “My hips and knees can’t handle that,” I hear you. The key is starting small and building gradually. Jump training isn’t about huge leaps or doing the most challenging moves on the first day.

It’s about controlled, low-impact movements that stimulate your body without causing strain.

Even tiny hops, gentle skips, or mini jumps while holding onto a sturdy surface can create enough impact to help your bones and muscles. Think of it as teaching your body to move explosively in a safe, joint-friendly way.

Best Jumping Exercises for Bone Health After 50

Here are some of my favorite ways to incorporate jumping safely and effectively:

1. Jump Rope

• Even 20–30 seconds at a time can boost bone health and cardiovascular fitness.
• Focus on short bursts and rest in between, quality over quantity.

Try this jump rope workout for beginners!

2. Jumping Jacks

• Start with low-impact jacks, stepping side to side instead of jumping.
• Progress to full jumping jacks as your joints get stronger.

See how to do a jumping jack with proper form!

3. Squat Jumps

• Begin with a basic squat.
• When ready, add a gentle lift off the floor, landing softly.
• Great for strengthening quads, glutes, and hamstrings.

See my full exercise guide on performing squat jumps properly.

4. Lunge Jumps

• Step into a lunge, then switch your feet with a controlled hop.
• Improves lower-body strength, coordination, and balance.

5. Skipping

• A fun, low-impact alternative to traditional jumps.
• Skipping helps stimulate bones and muscles while keeping joints happy.

Check out my guide on power skips!

How to Start Jump Training Safely After 50

The key to safe jump training after 50 is starting with low-impact movements, focusing on proper form, and progressing gradually as your strength, balance, and confidence improve.

• Warm up first: Gentle dynamic stretches for hips, knees, and ankles will prepare your body.
• Start slow: Begin with 30–60 seconds of a jump variation, 2–3 times per week.
• Listen to your body: Mild soreness is okay, sharp pain is not. Modify exercises if needed.
• Progress gradually: Add more reps, longer intervals, or slightly higher jumps as your strength improves.

Remember: consistency matters more than intensity. Even a few minutes a day of low-impact jump training can help maintain strong bones, muscles, and balance.

Jumping isn’t just for kids or athletes, it’s a powerful tool for women over 50 who want to stay strong, independent, and active. By incorporating small, controlled jumps into your weekly routine, you’re investing in:

• Stronger bones to prevent fractures
• Muscle strength for daily activities
• Better balance and coordination to prevent falls

Start small, celebrate every lift off the ground, and build your confidence gradually. Your bones, muscles, and future self will thank you for it!

So grab a jump rope, try a few mini hops, and embrace the power of jumping for your health. You don’t have to fly, just move with intention, and you’ll see amazing results over time.

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Jump Exercise FAQs

The good news is you don’t need them to build strong, toned arms.

As a 60-year-old trainer, I’ve adjusted my workouts over the years to match what my body needs, and what actually works. You can absolutely strengthen your arms, improve muscle tone, and feel confident in sleeveless tops without aggravating your joints.

These five arm exercises are designed specifically for women over 50. They focus on controlled movement, proper form, and joint-friendly strength training that supports healthy aging.

Can You Tone Arms Without Push-Ups?

Push-ups are great, but they’re not the only way to target your triceps, biceps, and shoulders. Plus, if you’ve got sensitive joints, they can do more harm than good. That’s where these push-up alternatives come in.

They’re designed to hit the same muscles, build strength, and help you firm up without aggravating your shoulders or wrists.

The secret to these moves? Form and focus. Slow, controlled motions with proper alignment help you target your muscles effectively.

Learn more about how to build muscle after menopause (and burn more fat!)

The Best Arm Exercises for Women Over 50

This is your new go-to arm workout! Combined with clean eating, regular strength training, and hormone balance, this routine will help you tackle those stubborn arm areas.

• Aim for 2 to 3 sets of 12 to 15 reps of each move.
• Between each strength exercise, throw in 30 seconds of air punches to keep your heart rate up and burn more calories.
• Don’t shy away from heavier weights! Start with 8- or 10-pound dumbbells, but adjust based on your comfort level.

 1. Tricep Skull Crushers (Targets: Triceps)

Flabby arms often come from weak triceps, so let’s hit them first!

• Start: Lie on your back with your knees bent and feet flat. Hold dumbbells above your chest, palms facing in.
• Move: Bend your elbows and slowly lower the weights toward your shoulders. Keep your elbows steady, no flaring out!
• Return: Straighten your arms back up, squeezing your triceps.

Tip: Focus on a slow, controlled lowering motion to feel that burn!

For even more tricep exercises, check out the best tricep exercises to firm up your arms in middle age!

 2. Air Punches (Targets: Arms, Shoulders, Cardio Boost)

Cardio is a game-changer for trimming arm fat, and air punches get your heart pumping!

• Start: Stand with feet hip-width apart, knees soft. Keep your elbows tucked close.
• Move: Punch forward with power, alternating arms quickly. Tighten your core and drive the punch from your shoulders, not your wrists.
• Duration: 30 seconds.

Tip: Speed it up, but keep your punches strong and controlled.

3. Lateral Raises to Bicep Curls (Targets: Shoulders, Biceps)

This combo move sculpts your shoulders and defines your biceps, hello, sleeveless tops!

• Start: Stand tall with a dumbbell in each hand, palms facing in.
• Move 1: Lift your arms out to the sides until they’re at shoulder height, elbows soft.
• Move 2: Lower the weights slowly, then curl them up to your shoulders for a bicep curl.
• Return: Lower the weights to your sides and repeat.

Tip: Engage your abs for extra core work during the raises!

4. Shoulder T’s (Targets: Back, Core, Shoulders)

A strong back supports your arms and improves posture, this move covers it all!

• Start: Stand with feet together, dumbbells in front, palms facing your body.
• Move: Raise the weights straight up to shoulder height.
• Open: Rotate your arms outward into a “T” shape.
• Return: Lower the weights with control.

Tip: Keep your shoulders down, no shrugging!

 5. Concentration Curls (Targets: Biceps)

For focused, powerful biceps, this classic move is unbeatable.

• Start: Sit on a chair with feet flat, knees apart. Hold a dumbbell in your right hand, resting your elbow on the inside of your right thigh.
• Move: Curl the weight up toward your shoulder, keeping your upper arm still.
• Lower: Extend your arm fully, slowly and with control.
• Reps: 12 on each side.

Tip: Slow and steady wins the race! No swinging, let your bicep do the work.

Final Thoughts

Strength training is the real secret to toned arms and aging well, no push-ups required! Stick with this workout 2–3 times a week, and you’ll be rocking those sleeveless shirts in no time.

Remember: Aging is inevitable, but staying strong and confident is your choice!

FAQ: Arm Exercises for Women Over 50

That’s why I’m such a big believer in strength training for healthy aging. A simple shoulder workout with dumbbells at home can help improve posture, build upper-body strength, support joint stability, and keep you feeling confident in your body.

The good news? You don’t need a gym or complicated equipment to get results.

This quick dumbbell shoulder workout uses just a few weights and takes less than 20 minutes. These shoulder exercises are beginner-friendly, low impact, and especially effective for women navigating midlife and menopause.

Grab your dumbbells and let’s strengthen those shoulders together!

Why Shoulder Strength Matters After 50

The shoulder joint is one of the most mobile (and vulnerable!) joints in the body. That mobility is great for range of motion, but it also means we need to keep the surrounding muscles strong and balanced to prevent strain or injury.

As we get older, it’s common to lose muscle mass if we’re not actively working to maintain it, but that’s where strength training comes in. Yes, it is possible to build muscle after menopause!

Ready for a quick and effective shoulder workout you can do at home? Grab a pair of heavier dumbbells and a lighter set. I used 15 lbs and 8 lbs, you’ll see why when we hit that front raise!

Quick Shoulder Workout Instructions

This quick and effective shoulder workout with dumbbells is designed to build strength, improve mobility, and sculpt beautifully defined shoulders, all from the comfort of home.

Let’s get started!

Shoulder Workout Instructions:

• Perform each exercise for 15 reps (on each arm, if working one side at a time)
• Complete the full circuit 3 times through
• Rest for 30–60 seconds between rounds

Try this workout 3 times a week, and don’t be afraid to progress to heavier weights as you get stronger!

1. Overhead Shoulder Press

This classic move targets the deltoid muscles, especially the front and side heads, building strength for all overhead movements and everyday lifting tasks.

Muscles worked: Deltoids (especially anterior and medial), triceps
Equipment: Heavier dumbbells

How to do it:

• Start by standing tall or sitting on a bench, holding a dumbbell in each hand at shoulder height, palms facing forward.
• Press the weights overhead until your arms are fully extended, but don’t lock your elbows.
• Slowly lower the dumbbells back down to shoulder height with control.
• Repeat for 15 reps.

Tips: Keep your core tight and avoid arching your back. Engage your glutes and abs to protect your lower spine.

2. Arnold Press

Named after Arnold Schwarzenegger, this dynamic press variation hits all three heads of the deltoid (front, middle, and rear) in one fluid motion, helping improve shoulder stability and definition.

Muscles worked: All three heads of the deltoid (front, side, rear), biceps
Equipment: Heavier dumbbells

How to do it:

• Start with dumbbells in front of your shoulders, palms facing you (like you’re holding a big book).
• As you press the weights overhead, rotate your wrists so that your palms face forward at the top of the movement.
• Reverse the motion as you lower the dumbbells back to the starting position, rotating your palms back toward your face.
• Repeat for 15 reps.

Tips: Move with control, this rotation challenges shoulder stability and works your muscles in a slightly different way than a standard press.

3. Front Raise (Use lighter dumbbells!)

This isolation move zeroes in on the anterior deltoids, helping create shoulder symmetry and definition while supporting pushing movements like opening doors or lifting objects in front of you.

Muscles worked: Anterior deltoid (front of shoulder)
Equipment: Lighter dumbbells

How to do it:

• Stand with your feet hip-width apart, holding the dumbbells in front of your thighs, palms facing down.
• Keeping your arms straight (but with a slight bend in the elbow), raise both arms up to shoulder height.
• Pause briefly at the top, then slowly lower back to the starting position.
• Repeat for 15 reps.

Tips: Don’t swing the weights, use slow, steady movement. This one will burn, even with lighter weights!

4. Overhead Pulls

This functional movement strengthens the rear deltoids and upper back, promoting better posture and balance while supporting shoulder joint health and upper-body coordination.

Muscles worked: Shoulders, upper back, triceps
Equipment: Light to medium dumbbells

How to do it:

• Hold a single dumbbell vertically with both hands (gripping each end of the dumbbell like a goblet).
• Start with the dumbbell directly overhead, arms extended.
• Slowly lower the dumbbell behind your head, bending at the elbows.
• Engage your shoulders and triceps as you bring the weight back overhead.
• Repeat for 15 reps.

Tips: Keep your elbows pointing forward and close to your ears, avoid letting them flare out. This one works your shoulders and triceps while also improving mobility.

That’s it! Four simple, super effective shoulder exercises you can do at home, in under 20 minutes, with just a few sets of dumbbells. Stick with it 3 times a week, and don’t forget to increase your weights when you stop feeling that good muscle fatigue by the end of your sets.

What Dumbbells Should You Use for Shoulder Exercises?

Choosing the right dumbbells for shoulder exercises is important because the shoulder joint is smaller and more delicate than larger muscle groups like your legs or chest. For most women over 50, I recommend starting with lighter weights, typically 5 to 10 pounds for isolation moves like front raises, and slightly heavier dumbbells for presses if your form feels strong and controlled.

The key is finding a weight that challenges your muscles by the last few reps without causing strain in your neck, shoulders, or lower back.

Remember, good form always matters more than lifting heavy. As your strength improves, gradually increasing your weights can help build muscle, support bone health, and improve functional fitness.

See my complete guide on when to increase your weights for the best guidance!

Tips for Protecting Your Shoulder Joints During Workouts

Your shoulders are incredibly mobile joints, which also makes them more vulnerable to strain if you’re not careful. The best way to protect your shoulder joints during workouts is to focus on controlled movement and proper form instead of rushing through reps.

Start each workout with a quick warm-up to increase blood flow and mobility. Keep your core engaged during overhead movements to avoid arching your back, and never force a range of motion that feels painful. If an exercise causes pinching or discomfort, reduce the weight or modify the movement.

I also encourage women over 50 to include posture exercises and upper-back strengthening in their routine. Strong supporting muscles help keep the shoulders stable and healthy for everyday movement.

How Often Should Women Over 50 Train Shoulders?

For most women over 50, training shoulders 2 to 3 times per week is a great goal. Your shoulder muscles are involved in many upper-body exercises already, so they respond well to consistent, balanced strength training without needing daily workouts.

Make sure to allow at least one rest day between shoulder sessions so your muscles have time to recover and rebuild. Recovery becomes even more important during midlife and menopause, when muscle repair and joint health need extra attention.

The good news is you don’t need hours in the gym to see results. Even a quick shoulder workout with dumbbells at home a few times each week can help improve posture, build strength, and make daily tasks feel easier and more comfortable.

Remember, this isn’t just about how your shoulders look, though let’s be honest, strong, sculpted shoulders feel amazing in sleeveless tops, it’s about how they support you in daily life. Strength = freedom and confidence at every age.

You may also enjoy my 5 exercises to tone your arms over 50!

Now tell me… who’s in?! Let’s sculpt those shoulders together.

Shoulder Workout FAQ

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As a personal trainer and women’s fitness expert, I believe that taking care of yourself inside and out is key to feeling strong and confident at any stage of life.

There’s a lot I do differently at 60 vs. 40, and my hair care is no exception!

Here are my top 10 tips to help you maintain strong, healthy hair during and after menopause:

1. Eat a Nutrient-Rich Diet

What you eat plays a huge role in the health of your hair. I always emphasize a well-balanced diet full of vitamins and minerals to support your body, and that includes your hair.

Focus on foods high in omega-3 fatty acids, iron, zinc, and biotin, like salmon, leafy greens, nuts, and eggs. These nutrients nourish your hair follicles and promote growth, keeping your hair strong and resilient.

Also consider taking collagen. I’ve been adding a scoop of collagen powder to my AG1 greens every morning and I think it helps with hair, skin and nails.

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2. Stay Hydrated

I can’t stress this enough, hydration is everything! Hormonal changes during menopause can leave your hair and scalp feeling dry. Drinking plenty of water helps maintain elasticity and prevents breakage.

If you struggle with water intake, try carrying a reusable bottle with you or adding a splash of lemon for flavor. Or, a few of my favorite hydration tips!

I add a packet of LMNT to my water everyday – it’s salty in tastes no doubt but now I’m addicted. I drink it because I need the electrolytes and in particular the salt is helpful with hydration. I usually drink it before, during and after my workouts.

3. Use a Gentle, Sulfate-Free Shampoo

The products you use matter. Many shampoos contain harsh sulfates that strip your hair of its natural oils, making it more brittle. I recommend switching to a sulfate-free formula that cleanses gently while preserving moisture.

Look for shampoos with natural oils or hydrating ingredients like aloe vera to keep your hair soft and shiny.

4. Incorporate Scalp Massages

Just like exercise improves circulation in your body, scalp massages improve blood flow to your hair follicles, encouraging growth. I love using my fingertips to massage my scalp for a few minutes each day or when I’m shampooing.

If you want an extra boost, try using a nourishing oil like coconut or argan oil to keep your scalp hydrated.

5. Minimize Heat Styling

I get it, sometimes we want to style our hair for a polished look. But excessive heat from blow dryers, curling irons, and straighteners can weaken hair, leading to more breakage.

Whenever possible, air-dry your hair or use a heat protectant spray if you need to style.

I not only color my hair, but I add highlights and I know the bleach is super hard on my hair so I try to be really careful with heat and when I do use heat, keep it low.

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6. Use Deep Conditioning Treatments

Menopause can make hair feel drier and less manageable, so I make sure to use a deep conditioning treatment or hair mask at least once a week.

Look for masks with keratin, argan oil, or shea butter to restore moisture, improve elasticity, and keep your hair looking healthy.

Kristin Ess Hair Hydrating Salon Leave In Conditioner Spray - Sulfate Free + Color Safe - Castor Oil Moisture Bond Repair Spray

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7. Avoid Tight Hairstyles

Wearing your hair in tight ponytails, braids, or buns can put unnecessary stress on your hair follicles, leading to breakage and thinning.

Instead, opt for looser hairstyles that are gentler on your scalp. Or try ponytail holders that are more gentle than elastic. I’m here to tell you the scrunchie is back in style and it causes less breakage!

I also recommend switching up your hairstyles frequently to prevent tension-related damage.

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8. Get Regular Trims

I make it a priority to get my hair trimmed every 6-8 weeks to keep it looking fresh and healthy. Regular trims prevent split ends and give your hair a fuller appearance, which is especially important if you’re experiencing thinning.

Talk to your stylist about cuts that add volume for a thicker look.

9. Consider Topical Treatments

If you’re struggling with menopause-related hair thinning, topical treatments like Vegamour may help. These treatments can stimulate hair growth and slow down hair loss when used consistently.

Also, I have friends who have had success with Nutrafol but I can’t speak from experience on these.

If this is something you’re considering, consult with a healthcare professional to find the best option for you.

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10. Manage Stress Levels

Stress impacts everything, your energy, your sleep, and yes, even your hair! Chronic stress can contribute to hair loss by disrupting hormonal balance.

That’s why I prioritize stress-reducing activities like yoga, meditation, and daily walks. Managing stress is crucial for your overall health and for keeping your hair strong and vibrant.

Ladies, you don’t have to let menopause take control of your hair health! With the right habits, you can maintain strong, beautiful hair at any stage of life.

Take care of yourself, nourish your body, and give your hair the love it deserves!

I personally started noticing how food affected my mood, energy, and even sleep around the age of 40. Fast forward to my 60’s, and I now notice that food is clearly a factor in how I got through menopause and how my body works everyday!

The right nutrition can help manage weight gain, balance blood sugar, reduce inflammation, and support overall well-being. But here’s the key, it’s not about dieting or restriction; it’s about choosing nutrient-dense foods that help you feel your best.

By focusing on protein, fiber, healthy fats, and whole foods, you can power through midlife with energy, strength, and confidence.

Let’s break down exactly how food can be your greatest ally in navigating menopause.

1. Your Nutritional Needs Change As You Age

Midlife is a great time to reassess your eating habits because your body’s needs shift. Muscle mass naturally declines, metabolism slows, and hormones fluctuate, all of which affect how you process food.

The key is to focus on nutrient-dense, whole foods that provide energy, support bone health, and keep your metabolism humming. Protein, fiber, and healthy fats become even more important, while refined carbs and sugars should take a backseat.

Hydration is another big one, estrogen helps regulate fluid balance, so as levels drop, staying well-hydrated becomes crucial.

2. Yes, You Need Protein with Every Meal (and more!)

Protein isn’t just for bodybuilders; it’s essential for every woman in midlife. As estrogen levels drop, muscle loss accelerates, unless you actively counter it with strength training and enough protein.

Getting protein with every meal helps refuel and maintain muscle, keeps you feeling fuller longer, and supports a steady metabolism.

The goal? Aim for around 30 grams of protein per meal.

Great sources include lean meats, fish, eggs, Greek yogurt, quality dairy, beans, and plant-based options like tofu and tempeh.
Use my Free Protein Calculator to see exactly how much protein you should target for your weight and activity level.

3. Carbs are Essential

Carbs are not the enemy! Your body needs them for energy, brain function, and even hormone production. But not all carbs are created equal.

Midlife is the time to focus on quality carbs, whole grains, fruits, vegetables, and legumes, while minimizing refined sugars and processed foods.

Managing your carbohydrate intake can help stabilize blood sugar, reduce cravings, and prevent energy crashes, all of which become more common during perimenopause and menopause.

4. Fiber is Especially Important in Midlife

Fiber is your gut’s best friend. It helps regulate blood sugar, supports digestion, and keeps cholesterol in check, all things that become increasingly important as estrogen levels fluctuate.

Plus, fiber feeds the good bacteria in your gut, which is crucial because menopause naturally decreases gut microbiome diversity.

Aim for at least 25-30 grams of fiber daily from whole grains, fruits, veggies, nuts, and seeds.

Get started with these 25 good sources of fiber for weight loss!

5. It’s Important to Limit Sugar

Added sugars are the problem, not naturally occurring sugars in fruits and whole foods. It’s the added sugars to processed foods that we need to avoid. Too much sugar spikes blood sugar, leads to energy crashes, and contributes to fat storage (especially around the midsection).

Not to mention, sugar increases inflammation, which can exacerbate menopause symptoms like joint pain and fatigue. Cutting back on processed foods, sodas, and sugary snacks can make a big difference in weight management and overall well-being.

There’s a lot I do differently at 60 vs 40, and cutting back on sugar is a big one!

6. What Are the Best Strategies to Manage Midlife Weight Gain?

This is a huge topic, and one I hear about all the time! Midlife weight gain, particularly around the belly, is common due to shifting hormones, a slower metabolism, and changes in insulin sensitivity.

The best strategies? Prioritize protein and fiber, reduce processed carbs and added sugars, and focus on healthy fats like avocado, olive oil, and nuts.

Strength training is also key, it helps maintain muscle mass, which keeps your metabolism revved up.

7. Which Supplements Do I Actually Need?

Food first, always! But supplements can fill in the gaps, especially when it comes to nutrients that are harder to get from diet alone.

Some of the most beneficial ones for midlife women include:

• Vitamin D (for bone health and immune function)
• Magnesium (supports sleep, muscle function, and stress management)
• Fish oil or omega-3s (reduces inflammation and supports brain and heart health)
• Collagen peptides (for skin, joints, and muscle recovery)
• Multi Vitamin for all the B vitamins and gut health. (I drink AG1 every morning)

8. Can Food Balance Hormones in Midlife?

Yes, but let’s be clear, there’s no magic “hormone-balancing” food. It’s about the overall quality of your diet. Eating plenty of fiber, protein, and healthy fats while minimizing processed foods and added sugars helps keep blood sugar stable, reduces inflammation, and supports overall hormonal health.

Some foods, like flaxseeds and soy, contain phytoestrogens, which may provide mild estrogen-like effects, but the biggest impact comes from an overall balanced diet.

The bottom line?

Menopause isn’t about depriving yourself, it’s about fueling your body with the right nutrients to feel your best. Let’s focus on eating to thrive in this stage of life!

But here’s the reality check: even the most dedicated fitness routines can backfire if you’re not mindful of a few common mistakes. And those mistakes? They’re the sneaky culprits behind soreness, strain, and sometimes even full-blown injuries.

As a trainer who’s been working with women over 40 for decades (and as a 59-year-old myself!), I’ve seen these slip-ups more times than I can count, and I’ve made a few of them, too. The upside? A few simple tweaks can go a long way in keeping you injury-free and feeling your best.

Let’s walk through seven common workout mistakes, and how to fix them so you can stay moving pain-free!

1. Skipping the Warm-Up

I get it, we’re all busy. But jumping into a workout cold can be a mistake especially as you age. Your muscles need a little wake-up call, and your joints need some gentle movement before you hit go.

The Fix

Take 5–10 minutes to warm up. As I’ve gotten older, I’ve realized how essential this step is. Try mobility moves like runner’s lunges, cat-cow, and down dog to ease in. Then flow into some bodyweight squats, arm circles, and hip openers.

Remember what I always say: motion is lotion! Your joints need lubrication before they go to work.

I recommend these warm up moves for middle aged before every workout!

2. Skipping the Cool Down

We’ve all done it, class ends, and you’re out the door before the music stops. Or you finish a run, come in the house and just start doing the next thing. But skipping your cooldown is like slamming on the brakes without easing off the gas. Your body needs time to downshift.

The Fix

Carve out at least five minutes to slow your heart rate and stretch. This is your time to lengthen those hard-working muscles and support recovery. Static stretching helps prevent soreness and improves flexibility, something that becomes more essential as we age.

That extra five minutes can be the difference between feeling fantastic or waking up stiff as a board.

3. Pushing Too Hard, Too Often

There’s a myth that workouts only count if they leave you drenched in sweat and gasping for air. But for women in midlife, that “no pain, no gain” mentality can backfire. I like to push hard like many of you but what I’ve noticed is now that I’m older, I also need to build in recovery time.

The Fix

High-intensity workouts are great, in moderation. But rest and recovery are where the magic happens. Mix in gentler options like walking, Pilates, or yoga.

If back pain is an issue, try this sciatica stretch for women over 50 to keep pain away!

I wear an Oura ring, and it gives me a low readiness score when I haven’t prioritized recovery. Trust me, the data doesn’t lie, rest is not weakness. It’s wisdom.

4. Doing More Than Your Body Is Ready For

Let’s be honest, it can be tempting to jump into advanced workouts before your body is quite ready, especially if you’re feeling motivated or trying to keep up with others. But doing too much too soon can lead to unnecessary aches or injuries.

The Fix

Challenge yourself within reason. Growth takes time, and you’ll get stronger by gradually increasing weights or intensity. It’s not a race. The goal is consistency over the long haul, not crushing yourself on day one. You’ve got plenty of time to level up!

Check out even more tips to build muscle after menopause!

5. Letting Your Form Slide

You’ve probably heard me say it before: “Poor form, poor results.” It doesn’t matter how many reps you’re doing, if your form’s off, you’re not doing your body any favors.

The Fix

Slow down and check your technique. Whether it’s in a group class, a one-on-one session, or even watching a tutorial video, learn the right way to move before you add speed or weight. You’ll get better results, and avoid injury.

6. Skipping Strength Training

If you’re skipping strength work, you’re missing a key ingredient for aging well. Cardio is great, but strength training is what keeps your muscles firm, your bones strong, and your metabolism humming.

The Fix

Lift weights at least twice a week. Start with bodyweight exercises like squats or push-ups and progress to dumbbells. Use resistance that feels challenging by the 10th or 12th rep.

Strength training is your ticket to more energy, better balance, and a faster metabolism. Don’t be afraid to start, it’s never too late.

7. Ignoring Pain or Discomfort

A lot of us have been taught to tough it out. But pain is your body’s way of waving a red flag. Muscle fatigue is one thing, but real pain means something’s not right not right.

The Fix

Pay attention to your body’s signals. If something hurts in a sharp, “ouch” kind of way, stop. Rest. Seek help if you need to. Pushing through pain doesn’t make you a warrior, it increases your risk of long-term injury.

Staying active in your 40s, 50s, and beyond is one of the best gifts you can give your body. I do things differently now at 60 than I did at 40, and that’s okay. The way you move matters just as much as how often you move.

With a few smart shifts, you can stay strong, mobile, and pain-free. Remember: fitness isn’t about beating yourself up, it’s about feeling good in your body and living the life you want to live.

Ill-fitting bras, uncomfortable straps, and lack of support? No, thank you!

But here’s the good news: You don’t have to settle for discomfort. There are truly comfortable bras for older women that actually support your body the way it is now.

As a middle aged fitness and women’s health expert who has been through menopause, I know firsthand how important it is to feel supported, literally! That’s why I’m breaking down everything you need to know about choosing the best bras for women over 50.

Whether you need an everyday bra, something supportive for workouts, or just a comfy go-to, I’ve got you covered. Let’s dive in!

Why Bra Shopping Changes in Middle Age

As we age, our bodies go through some natural changes that impact how our bras fit and feel. Here are a few key things to keep in mind:

• Loss of elasticity and collagen: Our skin and breast tissue lose some firmness, which can lead to sagging and that dreaded “bra bulge.”
• Changes in rib cage and back shape: Posture shifts and ribcage expansion can affect band size.
• Increased sensitivity: Thinner skin can make certain fabrics or seams feel irritating.
• Menopause and hot flashes: Breathable, moisture-wicking bras become essential.

Finding the right supportive bras for mature women can make all the difference in your daily comfort and confidence.

PS. A lot of these same challenges happen when shopping for swimsuits. Check out my full guide to flattering bathing suits for women over 50 to see the best suits I’ve found to date!

My Favorite Sports Bras for Older Women

I’m starting with sports bras because I wear athletic clothes about 70% of the time, and the right sports bras for older women are essential for comfort and support. I sometimes wear a sports bra all day.

Check out my all-time favorites below!

Criss Cross Sports Bra (Lululemon Energy Bra Lookalike)

This is my all time favorite. I love the comfort and support this sports bra gives me without cutting into my back or shoulders. I own six colors!

Sizing Available: XS-XL

Strappy Sports Bra (High Support)

This bra is comfortable and offers high supportive with soft breathable fabric. It has more coverage over the breast area and wide straps. It comes in tons of fun color options!

Sizing Options: XS-3XL

Sports Bra for Larger Chests (Top Rated!)

For all my larger chest girls, this supportive sports bra designed for you. It comes in tons of sizes, color options and made of a soft, supportive fabric. Shop from 30B to 48D-F, or from S to 4XL!

Sizing Options: S-4XL

Strappy Y Back Sports Bra (Lululemon Flow Y Bra Lookalike)

Try this Amazon sports bra under $30 if you’re looking for a light support option for less! The thiner straps are great for smaller chests and look great with tank tops.

Check out even more great Lululemon lookalikes on Amazon!

Sizing Options: XS-XL

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CRZ YOGA Women’s Strappy Sports Bra

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RUNNING GIRL Sports Bra for Women, Criss-Cross Back

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CRZ YOGA Butterluxe Womens Y Back Sports Bra

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My Favorite Everyday Bras for Older Women

An everyday bra should feel comfortable, supportive, and effortless, something you can wear all day without a second thought.

PS. Once you find the perfect everyday bra for you, explore my list of the best summer dresses for women over 50 to pair with it!

These are my favorites!

Seamless Bra with No Clasp (Regular Style)

This bra looks smooth under t-shirts and is so comfortable. It doesn’t have a clasp in the back so it’s nice and flat on the back side. Feels like a sports bra but it’s not!

Sizing Options: XS-2XL

Seamless Bra (V-Neck Style)

This bra is popular for a reason. It feels like you bought it at an expensive department store but you didn’t pay that price. It’s soft, supportive, lifting, very smooth and looks great with lower cut tanks and t-shirts. This one has thinner straps but still very comfortable and supportive.  

Sizing Options: S-3XL

Seamless Push Up Bra

This is the same great brand as the bra above, but in a push up style to give even a little more lift. The same soft fabric and thinner straps.

Sizing Options: S to 3XL

Deep V Style Seamless Bra

This is another style from the same great brand! This is their most popular style because of the thicker straps-no digging into the shoulders. Plus, this deep v style is so comfortable, I forget I’m even wearing a regular style bra. It’s perfect for super low cut tops, blouses or other styles that might show a regular cut bra.

Sizing Options: S to 3XL

Comfortable Triangle Bralette

This comfortable bralette style is great for those with smaller chests or prefer less support. It has no underwire and no clasp. Pull on design!

Sizing Options: XS to XL

The Best Strapless Bra for Older Women

I wear strapless bras all the time, and this one has the perfect amount of padding, and a little grippy on the inside so it actually stays up! No underwire (which I don’t like) but lot of support.

Sizing Options: S-XL

How I Choose the Best Bras for Older Women

When it comes to bras, comfort and support are non-negotiable, especially as we age. The right design, fabric, and fit can make all the difference.

Plus, wearing the right bra can help you look 10 pounds thinner instantly!

What to Look For:

Comfort First

• Seamless or soft-seamed designs to prevent irritation
• Wide or padded straps to relieve shoulder pressure
• Tagless labels (or cut them out!)
• Soft or moisture-wicking fabrics

Support Is Essential

• Wide underband for stability
• Full-coverage cups for security
• Strong side support (bye, side boob!)
• Minimizer options for a sleeker look
• Front-closure bras for easy on/off

Adjustability Matters

• Multiple hook-and-eye closures
• Adjustable straps for the perfect fit

Fabric Choices

• Moisture-wicking for hot flashes
• Soft, breathable materials

Final Thoughts

Ladies, the right bra can truly be a game-changer. Whether you’re looking for everyday comfort, solid support, or something that works with your active lifestyle, there are plenty of great options out there.

Don’t settle for a bra that pinches, pokes, or makes you want to rip it off the second you get home!

Your body deserves comfort and support at every age, so take the time to find what works best for you.

Got a favorite bra brand that you swear by? I’d love to hear about it, let’s keep this conversation going!

FAQs

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A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)

I’m a personal trainer and health coach with over 35 years of experience. And let me tell you, there is a lot I do differently at 60 vs 40!

I’ve been through menopause myself, and I know firsthand that staying strong is one of the best things you can do for your long-term health.

Let’s break down what’s happening in your body and how you can take control with strength training, smart nutrition, and lifestyle shifts.

Understanding the Physiological Changes of Menopause and Muscle Loss

When a woman tells me it seems harder to keep muscle on after menopause, it’s true. But keeping a positive attitude, it’s not impossible.

There are a few things that come to light at this time of life.

Hormonal Shifts and Their Impact on Muscle Protein Synthesis

As estrogen levels decline, muscle protein synthesis slows down. This means your body doesn’t rebuild and repair muscle tissue as efficiently as it used to.

At the same time, progesterone and testosterone, two hormones that also play a role in muscle maintenance, shift, leading to an increased risk of muscle loss.

The result? If you’re not actively strength training, you could be losing half a pound of muscle per year after 35!

The Connection Between Menopause, Sarcopenia, and Osteoporosis

Sarcopenia is the age-related loss of muscle mass, and it’s closely linked to osteoporosis. When muscles shrink, bone density tends to follow. The stronger your muscles are, the more they protect your bones, helping to prevent fractures and maintain independence as you age.

That’s why weight-bearing exercises and resistance training are essential for keeping both your muscles and bones strong.

Check out these 8 simple strength exercises to prevent menopause muscle loss.

Increased Inflammation and Insulin Resistance: Barriers to Muscle Growth

Menopause often brings low-grade inflammation, which can make it harder to build muscle and recover from workouts.

Insulin resistance is another challenge, as shifting hormone levels can make it easier to store fat, especially around the belly, while making it harder to use glucose for energy.

The key? Managing inflammation through exercise and an anti-inflammatory diet.

How I Use Strength Training for Muscle Growth Post-Menopause

There isn’t a short cut to maintaining muscle in menopause and there isn’t a pill you can take, you have to put in the hard work.

Prioritizing Compound Exercises for Maximum Muscle Activation

If you’re only doing isolated exercises (think: bicep curls or leg lifts), you’re missing out. Compound movements for muscle building like squats, lunges, deadlifts, and push-ups engage multiple muscle groups at once, helping you build strength faster and burn more calories.

Check out the benefits of functional strength training and how it can keep you stronger in everyday life!

Progressive Overload: The Key to Continuous Muscle Adaptation

Your muscles need a reason to grow, which means gradually increasing the challenge.

Whether it’s lifting heavier weights, doing a resistance band workout, increasing reps, or slowing down movements to create more time under tension, progressive overload when lifting weights is how you continue making gains.

Optimal Training Frequency and Volume for Post-Menopausal Women

The sweet spot? Resistance training at least 2-4 times a week, working each major muscle group at least twice.

Recovery is just as important, so don’t forget rest days. See how I prevent joint pain during exercise in middle age.

And don’t forget about cardio! Explore the differences between cardio vs. strength training, and how to find the right balance for your goals.

Incorporating High-Intensity Interval Training (HIIT) for Fat Loss and Muscle Preservation

HIIT isn’t just for younger athletes, it’s one of the best ways to maintain muscle and burn fat. The short bursts of intense work followed by rest periods help rev up your metabolism and preserve lean muscle while keeping workouts efficient.

I love my moderate intensity daily walks for getting in steps and keeping active during the day but if you are capable, try fitting in one or two HIIT workouts per week.

I also make sure to use a walking pad during my work day to get extra steps.

Addressing Pelvic Floor Health and Core Stability in Strength Training

A strong core is non-negotiable, especially post-menopause. Your core connects your upper body and lower body, supports balance, and protects your back. But one area that often gets overlooked? The pelvic floor.

Many women experience a weakening of these muscles after menopause, leading to issues like urinary incontinence, cue the dreaded sneeze, laugh, or jump that results in an unexpected leak. The good news? You can train your pelvic floor just like any other muscle.

Incorporating exercises like planks, deadbugs, and glute bridges helps build overall core strength, but adding in intentional pelvic floor activation, like Kegels, diaphragmatic breathing, and Pilates-based movements, can make a huge difference.

Nutritional Considerations for Muscle Growth During and After Menopause

What you put in your mouth in your midlife makes a big difference. Fueling for strength and better energy is key to your overall well being.

You may not realize it yet, but food can help you manage menopause!

Check out why:

Prioritizing Protein Intake: Sources and Timing

Protein is your best friend for muscle maintenance and recovery. Plus protein helps keep you feeling full. Aim for at least 20-30 grams of high-quality protein per meal from sources like lean meats, fish, eggs, Greek yogurt, and plant-based options like lentils and tofu.

See how I get 30 gram of protein in every meal!

Use my Free Protein Calculator to see exactly how much protein you should target for your weight and activity level.

The Role of Carbohydrates and Healthy Fats in Muscle Recovery and Hormone Balance

Carbs are fuel, and fats support hormone production. You need both of them for your body to operate properly and to maintain energy. Prioritize complex carbs like sweet potatoes, quinoa, and veggies.

Get your healthy fats from sources like avocados, nuts, and olive oil.

Managing Inflammation Through Diet: Anti-Inflammatory Foods

Turmeric, leafy greens, fatty fish, and berries can help lower inflammation and keep your joints and muscles in top shape. Avoid all ultra processed foods that is and focus on real food.

Hydration and Its Impact on Muscle Function and Recovery

Dehydration can lead to muscle cramps and slow recovery. Aim for at least half your body weight in ounces of water per day. I personally drink around 80 ounces a day. 

I use one packet of LMNT electrolytes to help with my workouts and give some flavor to my water.

Check out my tips for drinking more water every day to make sure you’re hydrated!

Supplementation Strategies: Creatine, Vitamin D, Calcium, and Magnesium

While a well-balanced diet should be your primary source of nutrients, certain supplements can play a key role in supporting muscle growth, recovery, and overall health post-menopause.

Here’s a closer look at four powerhouse supplements that can help you stay strong and energized:

As always, it’s best to consult with your doctor before starting any new supplement, especially if you have underlying health conditions or are taking medications.

Finding the right balance can help optimize muscle growth, recovery, and overall well-being post-menopause.

Lifestyle Factors for Optimizing Muscle Growth and Overall Well-being

Mental health and sleep play a part in your body composition. Remember, you are the manager of your overall health.

Stress Management Techniques: Reducing Cortisol Levels

Chronic stress raises cortisol, which can contribute to muscle breakdown and belly fat. Meditation, yoga, and deep breathing can help keep stress in check.

See how I lowered my cortisol levels during menopause, and the results I saw!

Prioritizing Quality Sleep for Muscle Recovery and Hormone Regulation

Sleep is when your body repairs muscle and balances hormones. Aim for 7-9 hours of quality rest each night.

Try these sleep gadgets for midlife women to finally start getting better rest!

The Importance of Social Support and Community

Finding a workout buddy, joining a fitness class, or simply having a support system makes it easier to stay consistent and motivated.

Hormone Replacement Therapy (HRT) Considerations and Muscle Health

Hormone Replacement Therapy (HRT) can be a helpful tool for some women in maintaining muscle mass and bone density, but it’s not the only way to stay strong. You can absolutely build muscle without it!

That said, for me personally, HRT made a big difference, not just in my ability to train effectively, but in my overall well-being. It helped balance my energy levels, improved my sleep, and provided the added benefit of estrogen’s protective effects on brain, bone, and heart health.

I personally use the estrogen patch and take progesterone at night, but every woman’s needs are different. If you’re considering HRT, consult with a healthcare professional to determine what’s best for your body and long-term health.

Final Thoughts

Menopause isn’t the end of your strength, it’s the beginning of a new phase where you get to prioritize your health in a way that sets you up for long-term vitality. Strength training, smart nutrition, and lifestyle shifts can help you build muscle, burn fat, and feel more energetic than ever.

Let’s make this phase of life one where you feel your absolute best, strong, confident, and ready to take on anything!

Over time, this can lead to poor posture, stiff muscles, tight hips, and even pressure on your sciatic nerve. For women in midlife and beyond, these issues can be even more noticeable.

As we age, our muscles and connective tissues lose some elasticity, our joints may become stiffer, and years of repetitive movement patterns can cause imbalances. That means the little aches you feel now can become bigger problems if you ignore them.

One of the most effective ways to combat this?

The best sciatica stretches for women over 50 is the lying spinal twist.

Why the Lying Spinal Twist is So Beneficial for Women Over 50

I recommend the lying spinal twist stretch to so many of my clients, especially women over 50, because it addresses several common trouble spots at the same time. Not only does it feel amazing, it helps counteract the exact muscle patterns that develop from years of sitting and leaning forward.

Here’s why this stretch is so valuable for sciatic and lower back pain:

• Stretches and relieves tension in the spine, which can take pressure off the sciatic nerve
• Improves spinal mobility and flexibility, helping you move with less stiffness
• Targets the glutes, lower back, and hips, key areas that often contribute to sciatic pain
• Encourages deep breathing and relaxation, which reduces stress and helps your body let go of tension

For women in midlife, these benefits are especially important.

Sciatica often becomes more common after 50 because of natural changes in spinal discs, a decrease in muscle mass, and tightness in the hips and hamstrings from less daily movement.

A stretch like the lying spinal twist helps restore mobility and reduces discomfort without requiring intense exercise or high-impact movement.

You might also appreciate these 7 ways I prevent joint pain during exercise in my 50’s!

How to Do the Lying Spinal Twist

Follow these simple instructions to perform the lying spinal twist with proper form.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Extend your arms out to the sides so your body forms a T-shape.
3. Let both knees gently fall to one side while keeping your shoulders pressed into the floor.
4. Hold the position for 20 to 30 seconds, breathing deeply and allowing your body to relax into the twist.
5. Slowly bring your knees back to the center, then repeat on the other side.

For fast sciatica relief, alternate sides back and forth, completing 20 total repetitions, 10 on each side, in the morning and again before bed.

Why It Works for Sciatica

When you sit for long periods, the muscles in the front of your hips (hip flexors) tighten and pull your pelvis out of alignment. The lower back muscles can become shortened and stiff, and your spine loses its natural rotation. This creates pressure on the sciatic nerve, which runs from your lower back down the backs of your legs.

The lying spinal twist helps in two ways.

First, it stretches the muscles and connective tissue along your back, hips, and glutes, opening up space in the lower spine and reducing compression.

Second, it restores gentle rotation to your spine, which improves mobility and helps prevent that “locked up” feeling.

When to Add This Stretch to Your Day

The beauty of this move is that it requires no equipment, takes very little time, and can be done anywhere you have room to lie down.

• Do it first thing in the morning to loosen up after sleeping
• Add it as a midday break after hours of sitting at a desk
• Make it part of your evening routine before bed to release tension and improve sleep quality

If you are dealing with nagging lower back stiffness, tight hips, or occasional sciatic nerve pain, adding the lying spinal twist to your daily routine can be a game-changer.

The Takeaway

For women over 50, protecting your spine and maintaining flexibility is key to staying active, strong, and pain-free. You do not have to overhaul your entire fitness routine or spend hours stretching each day.

A few minutes with the lying spinal twist, done consistently, can help reduce back and sciatic discomfort, improve posture, and restore movement to your spine.

If you have been telling yourself that back pain is just part of getting older, I encourage you to try this simple move twice a day for the next two weeks. You might be surprised at how much better you feel.

I pulled together a Paris capsule wardrobe with neutral, mix-and-match pieces that feel chic but are still incredibly practical. Everything can be dressed up or down, works for long days of walking, and fits that effortless, polished vibe you see all over Paris and the South of France.

And of course… comfortable shoes are non-negotiable.

Spring in Paris can be a bit unpredictable too, warmer afternoons, cooler evenings, and a good chance of rain, so I focused on layering pieces I can easily adjust throughout the day.

What I love most about this wardrobe is that nothing is just for this trip. These are pieces I’ll continue wearing long after I’m home, which makes packing feel a whole lot more purposeful.

What Is a Paris Capsule Wardrobe (and Why It Works) 🧳

A capsule wardrobe is a small collection of pieces that all work together.

Think:

• fewer items
• more outfit combinations
• zero stress getting dressed

When you’re traveling—especially somewhere like Paris where you’re walking all day, this approach gives you comfort, confidence, and ease.

Start with Versatile Pants

This is your foundation.

I packed just a few pairs that can take me from sightseeing to dinner without overthinking it:

• Wide leg jeans – my go-to right now; flattering and comfortable for long days
• White jeans – not always easy to find, but these are worth it
• Black high-rise pants – lightweight, wrinkle-resistant, and they roll up beautifully in a suitcase

✨ What I love most? Every single pair works with every top I packed.

Add a Couple Dresses + Skirts

This is where you can feel a little feminine and have fun.

The beauty of dresses and skirts is how easily they transform:

• Add sneakers → casual day look
• Add a blazer → dinner-ready

Here’s what made my list:

• Versatile black dress – always a yes
• White linen skirt – light, breathable, goes with everything
• Black maxi dress – lightweight, softly structured
• Black midi skirt – polished but still comfortable

As someone who values comfort more than ever, I love pieces that don’t feel restrictive but still look put together.

Check out even more of my favorite dresses for women over 50!

Layer Like a Parisian

Layers are everything in Europe.

Mornings are cool, afternoons warm, evenings unpredictable. Instead of packing bulky items, I focused on smart layering pieces.

The layering staples I packed:

• Packable rain jacket – I swapped my bulky one for a $35 Amazon find. It’s lightweight, water-resistant, and designed for travel
• Short trench coat – classic and very “Paris”
• Classic blazer – easy to dress up any outfit
• Lightweight sweater – perfect for layering without bulk

Choose Mix-and-Match Tops

Tops are where you keep things simple.

I stuck to neutral, easy-to-layer pieces that I know I’ll actually wear:

• Washable silk cami – perfect base layer
• Striped long sleeve + short sleeve – because stripes just belong in Paris 🇫🇷
• Classic white top – clean, timeless, goes with everything

The goal here isn’t variety—it’s versatility.

Athleisure (But Keep It Minimal)

You know me—I’m always going to move my body, even on vacation.

But here’s the key: be strategic.

Parisians aren’t walking around in workout clothes all day, so I kept it simple:

• Black leggings
• Sports bra
• Full zip sweatshirt

Enough for a morning workout or a quick stretch session, without overpacking.

You might also enjoy my favorite leggings on Amazon, and the best Lululemon lookalikes on Amazon for less!

Comfortable Shoes Are Non-Negotiable

If there’s one place you do NOT want to compromise—it’s your shoes.

You will walk… and walk… and walk.

Here’s what I trust:

• Rothy’s penny loafers – incredibly comfortable (yes, I was influenced!)
• Black & white sneakers – stylish and practical
• Pointy black flats – surprisingly walkable
• My current favorite walking shoes – supportive and joint-friendly

At this stage of life, I don’t push through foot pain anymore. The right shoes make all the difference in how your entire body feels.

Learn more about how I choose the best walking shoes for comfort and support.

European-Inspired Accessories

This is where simple outfits come to life.

A few small additions can completely elevate your look:

• Mini neck scarf
• My go-to heart necklace
• Cream messenger bag
• XL belt bag

These pieces don’t take up space—but they add style instantly.

Small Travel Finds That Make a Big Difference

These are the little things that make travel smoother:

• Hanging toiletry bag – because counter space is almost nonexistent
• European power adapter – don’t leave home without it

These aren’t glamorous, but they make your trip easier—and that matters.

✈️ Explore even more in my Travel Products I Swear By in Middle Age Guide!

Why This Capsule Works So Well ✨

Every piece works together.

That’s the magic.

I can:

• mix and match effortlessly
• get dressed in minutes
• feel confident without overthinking

And most importantly—I can move comfortably all day.

At 60, I’m not interested in overpacking or overcomplicating things anymore.

I want:

• ease
• comfort
• confidence

And this wardrobe gives me all three.

Final Thoughts: Keep It Simple and Enjoy the Trip

If you’re planning a trip—whether it’s Paris or anywhere else—try this approach.

You don’t need more clothes.
You need the right ones.

Pieces that support your lifestyle, your body, and your energy.

Because when you feel good in what you’re wearing… you show up differently.

And that’s what travel is really about.

Shop my full Parisian Capsule Wardrobe – I’ll keep adding my favorites as I go!

At 60 years old, leggings are still a staple in my wardrobe because I wear them for everything: my morning workouts, work-from-home days, quick walks around the neighborhood, weekend errands, and even dressed up with a cute outfit.

Whether you’re shopping for high-waisted workout leggings, buttery soft leggings for everyday wear, leggings with pockets, or affordable Amazon leggings with a flattering fit, I’m sharing my top-rated picks that deliver comfort, stretch, support, and value.

For me, the best leggings feel like a second skin, with breathable moisture-wicking fabric, the right amount of compression, and enough coverage to pass the squat test without slipping, pinching, or costing a fortune.

And yes, women over 50 can absolutely wear leggings. You just need the right pair that helps you feel strong, confident, comfortable, and ready for whatever the day brings.

My Personal Breakdown At Glance

If you want the quick version, here’s how I’d break these down:

• Best buttery-soft leggings: CRZ YOGA Butterluxe
• Best for workouts: CRZ YOGA Butterlift, Ewedoos, and THE GYM PEOPLE
• Best value picks: Colorfulkoala, IUGA, and Satina
• Best leggings with pockets: THE GYM PEOPLE, IUGA, and Colorfulkoala
• Best wide-leg options: CRZ YOGA Butterlift Wide Leg and IUGA Bootcut
• Best style-forward pair: Sunzel Flare Leggings
• Best cold-weather option: Baleaf Fleece-Lined Leggings

My Favorite Core Leggings on Amazon

If you’re looking for high-waisted, supportive, and flattering leggings for workouts, walking, or everyday wear, these are my go-to Amazon picks that deliver comfort, coverage, and confidence at any age.

1. CRZ YOGA Butterluxe High-Waisted Lounge Leggings

Best for: Everyday comfort, lounging, walking, and low-impact workouts

Shop this style:

• 25” CRZ Butterluxe Leggings
• 25” CRZ Butterluxe Leggings with Pockets
• 28” CRZ Butterluxe Leggings
• 28” CRZ Butterluxe Leggings with Pockets

Review highlight: Often compared to more expensive premium leggings for their softness and comfort

Details:

• Fit: High-waisted with light compression and a second-skin feel
• Pockets: Available with or without pockets
• Lengths: 25” and 28”
• Colors: Lots of color options

What makes these Amazon leggings stand out: If you love leggings that feel buttery soft and almost weightless, these are hard to beat. They’re one of my favorite picks for everyday wear because they move beautifully and feel incredibly comfortable.

2. Colorfulkoala High-Waisted 7/8 Yoga Pants With Pockets

Best for: Walking, errands, casual workouts, and great value

Shop this style:

Colorfulkoala High-Waisted 7/8 Yoga Pants With Pockets

Review highlight: Loved for comfort, fit, and price

Details:

• Fit: High-waisted with soft stretch and a flattering fit
• Pockets: Yes
• Lengths: 25” 7/8 length
• Colors: Many colors available

What makes these Amazon leggings stand out: This is one of those easy favorites that works for so many women. I have several pair that I wear on the regular. These leggings are soft, practical, flattering, and a great value if you want a pair with pockets.

3. THE GYM PEOPLE Thick High Waist Yoga Pants with Pockets

Best for: Gym workouts, strength training, and women who want more support

Shop this style:
THE GYM PEOPLE Thick High Waist Yoga Pants with Pockets

Review highlight: Frequently praised for tummy control and staying put during movement

Details:

• Fit: High-waisted with a thicker, more compressive feel
• Pockets: Yes
• Lengths: Full length
• Colors: Multiple colors

What makes these Amazon leggings stand out: If you want a pair that feels more secure and workout-ready, this is a strong option. These are a little more structured than your ultra-soft lounge leggings.

4. IUGA High Waist Yoga Pants with Pockets

Best for: Everyday wear, studio workouts, and women who want versatility

Shop this style:
IUGA High Waist Yoga Pants with Pockets

Review highlight: Shoppers love the opaque fabric and roomy side pockets

Details:

• Fit: High-waisted, smooth, stretchy, and supportive
• Pockets: Yes
• Lengths: Full length
• Colors: Several colors available

What makes these Amazon leggings stand out: IUGA is one of those Amazon brands that gets recommended over and over because it balances comfort, function, and affordability really well.

5. HeyNuts Essential Leggings

Best for: Women who want a polished look without a high price tag

Shop this style:
HeyNuts Essential Leggings

Review highlight: Often described as feeling more premium than the price suggests

Details:

• Fit: High-waisted with a sleek, supportive silhouette
• Pockets: No
• Lengths: Full length
• Colors: Multiple colors

What makes these Amazon leggings stand out: This is a nice “hidden gem” choice if you want something simple, flattering, and elevated-looking on a budget.

6. ODODOS Cross-Waist Yoga Leggings

Best for: Women who want a flattering crossover waistband

Shop this style:
ODODOS Cross-Waist Yoga Leggings

Review highlight: Loved for the waistband design and flattering shape

Details:

• Fit: Supportive fit with a crossover high waist
• Pockets: Yes
• Lengths: 23”, 25”, and 28”
• Colors: Wide range of colors

What makes these Amazon leggings stand out: The crossover waist gives these a stylish update while still keeping them practical enough for workouts, walking, or everyday wear.

7. Ewedoos Compression Leggings

Best for: Higher-intensity workouts and tummy control

Shop this style:
Ewedoos Compression Leggings

Review highlight: Reviewers often mention the supportive waistband and secure fit

Details:

• Fit: High-waisted compression fit with a more held-in feel
• Pockets: Yes
• Lengths: Full length
• Colors: Several colors

What makes these Amazon leggings stand out: If you want a legging that feels supportive and snug for exercise, this one stands out. It’s a better workout pick than a lounging pick.

8. CRZ YOGA Butterlift Workout Leggings

Best for: Strength training, workouts, and women who want softness with more support

Shop this style:
CRZ YOGA Butterlift Workout Leggings

Review highlight: Often praised for being soft but more supportive than other buttery styles

Details:

• Fit: High-waisted, sculpting, and slightly more substantial than Butterluxe
• Pockets: No
• Lengths: Full length
• Colors: Multiple colors

What makes these Amazon leggings stand out: I really like this fabric family because it gives you that soft feel without sacrificing workout support. Think of it as the more performance-ready version of Butterluxe.

9. Colorfulkoala Dreamlux No Front Seam Leggings

Best for: A smoother front panel and sleek, flattering style

Shop this style:
Colorfulkoala Dreamlux No Front Seam Leggings

Review highlight: Shoppers love the no-front-seam design and soft fabric

Details:

• Fit: High-waisted with a clean, streamlined fit
• Pockets: No
• Lengths: 25” and 28”
• Colors: Multiple colors

What makes these Amazon leggings stand out: The no-front-seam design gives these a more modern, smooth look. Great if you want comfort with a cleaner silhouette.

10. Baleaf Fleece-Lined Leggings

Best for: Cold-weather walks, winter errands, and outdoor wear

Shop this style:
Baleaf Fleece-Lined Leggings

Review highlight: Loved for being warm without feeling bulky

Details:

• Fit: High-waisted with supportive warmth
• Pockets: Yes
• Lengths: Full length
• Colors: Several colors

What makes these Amazon leggings stand out: I wear these all winter. These are a smart seasonal choice if you walk outdoors, travel in colder weather, or simply want a cozy option in winter.

11. Satina High-Waisted Leggings

Best for: Lounging, casual days, and budget-friendly comfort

Shop this style:
Satina High-Waisted Leggings

Review highlight: Frequently loved for softness and comfort at a low price

Details:

• Fit: High-waisted, ultra-soft, and lightweight
• Pockets: No
• Lengths: Full length
• Colors: A very large range of colors and prints

What makes these Amazon leggings stand out: These are best for comfort lovers. I wouldn’t pick them first for a sweaty, high-intensity workout, but for lounging, casual outfits, and everyday comfort, they’re a great buy.

My Favorite Wide-Leg and Flare Leggings on Amazon

If you love a little more room or want a polished athleisure look, these wide-leg and flare leggings on Amazon combine comfort, style, and versatility for everything from travel days to casual outfits.

12. CRZ YOGA Butterlift Wide Leg Pants with Pockets

Best for: Travel, work-from-home days, and polished athleisure

Shop this style:
CRZ YOGA Butterlift Wide Leg Pants with Pockets

Review highlight: Reviewers love the elevated look and comfortable feel

Details:

• Fit: High-waisted wide-leg silhouette with soft drape
• Pockets: Yes
• Lengths: 29”, 31”, and 33”
• Colors: Multiple colors

What makes these Amazon leggings stand out: Totally trend right- I have 2 colors. These are a great option when you want comfort but don’t want traditional tight leggings. They feel relaxed, polished, and very wearable.

13. IUGA Wide-Leg / Bootcut Yoga Pants

Best for: Casual workdays, travel, and women who prefer a bootcut shape

Shop this style:
IUGA Wide-Leg / Bootcut Yoga Pants

Review highlight: Popular for versatility and a more dressed-up look

Details:

• Fit: High-waisted, fitted through the hips with a bootcut leg
• Pockets: Yes
• Lengths: Full length
• Colors: Several colors

What makes these Amazon leggings stand out: These are a nice crossover between activewear and everyday pants. They’re comfortable enough for movement but polished enough to style with a longer top or jacket.

14. Sunzel Flare Leggings Crossover Yoga Pants

Best for: A stylish, trend-forward flare look

Shop this style:
Sunzel Flare Leggings Crossover Yoga Pants

Review highlight: Loved for the flattering waist and leg-lengthening silhouette

Details:

• Fit: Crossover high waist with a flare leg
• Pockets: Typically no
• Lengths: Multiple inseam options
• Colors: Many color choices

What makes these Amazon leggings stand out: If you want a pair that feels current and flattering, these are a fun choice. The crossover waist adds shape, and the flare gives a longer, leaner look.

15. Colorfulkoala Dreamlux Flare Leggings

Best for: Soft everyday wear with a little more style

Shop this style:
Colorfulkoala Dreamlux Flare Leggings

Review highlight: Loved for the flattering fit and comfort

Details:

• Fit: High-waisted flare with a smooth, soft feel
• Pockets: Yes, including zippered pocket details
• Lengths: Multiple lengths
• Colors: Multiple colors

What makes these Amazon leggings stand out: This is a nice option if you already love Colorfulkoala and want a flare silhouette that still feels easy and wearable.

Final Thoughts: The Best Amazon Leggings Are the Ones You’ll Actually Wear

The best leggings are the ones that make you feel comfortable, supported, and confident enough to move through your day. Maybe that means a squat-proof pair for strength training. Maybe it means buttery-soft leggings for walking, errands, and working from home. Or maybe it means a wide-leg pair you can throw on and still feel put together.

The good news is you do not have to spend designer prices to get leggings that fit well, flatter your shape, and hold up to real life. Amazon has some truly excellent options, and these are the pairs I’d recommend again and again.

If you’re ready to refresh your leggings drawer, start with the pair that best fits your lifestyle:

• go with CRZ YOGA Butterluxe if comfort is your top priority
• choose CRZ YOGA Butterlift or Ewedoos if you want more workout support
• try Colorfulkoala or IUGA if you want that sweet spot of value and performance
• and if you’re loving the wide-leg trend, CRZ YOGA Butterlift Wide Leg is a beautiful place to start

The post 7 Best High-Protein Breakfasts for a Fat Loss Diet appeared first on Ultimate Performance Blog.

That’s why my walking pad has been a total game-changer. I’ve always known the power of simply moving more, getting in steps, staying active throughout the day, and avoiding the dreaded “desk slump.” But living in Minnesota, where winter can make outdoor walks miserable (or downright impossible), I needed a solution.

Enter: the walking pad.

This little under-desk treadmill has completely transformed my daily routine, and I can’t wait to tell you why it might be the best thing you add to yours.

UREVO Walking Pad, Under Desk Treadmill

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My Personal Journey with the Walking Pad

I started off slow, literally. When I first got my walking pad, I eased in at a casual 1-2 mph, using it while answering emails, taking calls, and reviewing documents. Over time, I adopted a sit/walk approach to my workday, alternating between moving and sitting depending on my tasks.

If I need full concentration (like writing this article!), I sit. But for everything else? I’m walking.

I first learned about the power of easy, consistent movement, often called NEAT (Non-Exercise Activity Thermogenesis), when I met Dr. James Levine from the Mayo Clinic about 15 years ago. His research showed that everyday movements like walking, fidgeting, and even standing play a huge role in calorie burn and overall health.

In fact, his studies linked prolonged sitting to increased risks of obesity, heart disease, and metabolic issues, basically making the case that movement isn’t just about workouts; it’s about how we live our day-to-day lives.

That’s when I discovered the walking pad, a solution that lets me stay active without disrupting my work or downtime. I decided to incorporate it into my routine for a few key reasons:

Low-Impact Exercise – Walking is easy on the joints, making it perfect for those of us over 50. (Check out 7 more ways I prevent join pain during exercise in my 50’s!)
Convenience – It fits right into my home, so I can walk while working, reading, or even watching TV.
Time Efficiency – It lets me multitask, ensuring I stay active even on my busiest work days.

As I said, I alternate between walking and sitting. This simple shift has helped me easily hit (and often surpass) 10,000 steps daily, without needing to carve out extra walking time.

I keep my walking pad under my kitchen counter (though a standing desk works great, too), allowing me to answer emails, write, or hop on virtual meetings, all while staying in motion. It’s proof that movement doesn’t have to be complicated.

Sometimes, the simplest changes make the biggest difference!

What Is a Walking Pad?

A walking pad is essentially a slimmed-down, budget-friendly version of a treadmill, designed specifically for walking rather than running. With a smaller tread belt and motor, it keeps things simple, no fancy incline settings or high-speed options.

Most models top out around 3 mph, making them ideal for steady, low-impact movement.

One of the biggest perks? The price. While a full-size treadmill with all the bells and whistles can set you back anywhere from $1,000 to $8,000, you can snag a walking pad for as little as $150. Plus, it’s portable!

I just wheel mine into my front hall closet when I’m done, which makes it super convenient and easy to use in different spaces around my house.

For me, the walking pad started as a way to keep moving during my work-from-home days, but it’s also become my go-to in the winter. When it’s freezing outside, I love hopping on for a slow walk while watching my favorite TV shows, staying active without braving the Minnesota cold!

Choosing the Right Walking Pad

Most are pretty similar in terms of weight capacity and speed range. I also read the customer reviews to see what people are saying who have used them. Here are the two walking pads I have and use regularly. (I decided to test out two different brands.)

• Urevo Walking Pad
• Cursor Walking Pad

UREVO Walking Pad, Under Desk Treadmill

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I’ve honestly been satisfied with both- they operate pretty much the same. You can read my full walking pad reviews for more detailed information!

The Urevo walking pad allows me to change the speed in .1 increments whereas the Cursor walking pad goes from 10 to 1.2 to 1.5. Not a big deal but the one difference I’ve noticed. 

CURSOR FITNESS Under Desk Treadmill, 2 in 1 Walking Pad

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The Science-Backed Benefits of Walking 

Walking offers numerous health benefits:

Physical Health

Improved Cardiovascular Health: Regular walking strengthens the heart and enhances circulation.

Bone Density: Weight-bearing activities like walking help maintain bone density, reducing the risk of osteoporosis.

Weight Management: Consistent walking aids in burning calories, supporting weight control.

Muscle Strength and Joint Health: It tones muscles and supports joint flexibility.

Blood Sugar Regulation: Walking can help stabilize blood sugar levels, reducing the risk of type 2 diabetes.

Mental Health

Stress Reduction: Physical activity releases endorphins, helping to alleviate stress.

Mood Enhancement: Regular movement can boost mood and combat feelings of depression.

Improved Sleep: Engaging in regular physical activity can enhance sleep quality.

Cognitive Function: Walking stimulates brain function, potentially improving memory and focus.

Incorporating a walking pad makes these benefits more accessible, especially for those with busy schedules or limited space. Its compact design allows for easy storage, and its quiet operation ensures it won’t disrupt your work or household activities.

Common Concerns & Misconceptions about Walking Pads 

It’s natural to have questions about integrating a walking pad into your routine. Let’s address some common concerns:

Cost: Most are between $100-$300.

Space: Walking pads are designed to be compact and often foldable, making them suitable for small spaces.

Noise: Most models operate fairly quietly, ensuring minimal disruption. But remember – it has a motor so there is some noise.

Effectiveness: Even at a slow pace, using a walking pad can help you achieve daily step goals and provide significant health benefits.

Tips for Maximizing Benefits

Proper Posture: Stand upright, keep your core engaged, and look ahead while walking.

Speed Variations: Adjust the speed to match your comfort and activity, whether working or watching TV.

Session Duration: Start with shorter sessions and gradually increase as your endurance builds.

Footwear: Wear supportive walking shoes to ensure comfort and prevent injury.

As we age, we naturally lose muscle mass (a process called sarcopenia), which slows down metabolism. That’s just one of the reasons there’s a lot I do differently at 60 vs. 40.

Strength training helps combat this, but without enough protein, your body won’t have the building blocks it needs to repair and grow muscle.

More muscle = higher resting metabolic rate, which means you burn more calories even at rest.

Plus, protein is essential for hormone regulation, recovery, and satiety. If you’re in midlife, keeping muscle mass intact also helps with bone density, joint health, and overall strength—so you can keep doing the activities you love without injury or fatigue.

It’s also an important part of preventing menopause weight gain.

Read below to see how I meet the goal of at least 30 grams of protein per meal, 100+ grams of protein a day.

What is Protein?

Protein is made up of amino acids, which are the building blocks of muscle, tissue repair, and enzymes that regulate bodily functions.

There are complete proteins (which contain all nine essential amino acids, like those from animal sources) and incomplete proteins (plant-based sources that may lack one or more essential amino acids).

Whether you eat animal products or prefer to stay plant based, it’s easy to get the mix of amino acids you need.  To maximize benefits, aim for a variety of high-quality proteins throughout your day.

How I Get 30 Grams of Protein in Every Meal

Here’s a brief outline of the protein sources I add to my meals on a daily basis. I do change up what I eat but for ease of explanation, here is a typical day: 

Please keep in mind that what you cook with, and store your food in matters. Check out these 10 everyday kitchen items that are actually harmful to your health.

Wake Up

• Collagen in AG1 – 20g

Note: Collagen isn’t a complete protein, so pairing it with another protein source in the morning can help round out your amino acid profile. After my workout, I have my breakfast that contains more protein.

Breakfast: protein sources I add to my morning breakfast smoothie.

• 1 scoop protein powder – 20g
• 1 tsp nut butter – ~2g
• 1 tbsp chia seeds – ~2g
• ¼ cup pumpkin seeds – ~7g

Total: ~31g protein

(Great balance of complete protein, fiber, and healthy fats!)

Lunch protein sources

• 4 oz chicken breast – 30g
• Hummus (2 tbsp) with veggies – ~2g (try my homemade hummus recipe!)

Total: ~32g protein

(Chicken is a powerhouse! The hummus adds a little extra but mostly provides healthy fats and fiber.)

Snack

• 1 cup Greek yogurt – ~20g

Total: ~20g protein

(Greek yogurt is a great mid-day protein boost—plus, it’s rich in probiotics for better gut health!)

Dinner protein sources

• 4 oz fish, chicken, or beef – ~30g
• Veggies – ~2g
• ½ cup cooked quinoa – ~4g

Total: ~36g protein

(Quinoa is a complete plant-based protein and pairing it with a protein-rich main makes this meal well-rounded!)

Daily Total: ~139g Protein

More Protein Ideas

So this is just a snap shot of the different protein sources I might add to my day.  This plan is not only high in protein but also well-balanced with fiber, healthy fats, and nutrients. But this is like I said, just one day. I often change it up.  Here are some other ideas for adding protein to your day.

With these swaps and snack options below, you can mix things up every day so you’re not eating the same thing over and over. If you need an extra protein boost, just add a high-protein snack or swap in one of the plant-based options for variety. 

Plant-Based Protein Swaps

If you want to change things up or go more plant-based for some meals, here are some easy swaps:

Breakfast Swaps

Instead of protein powder, try:

• ½ cup tofu blended into a smoothie (10g)
• ½ cup cottage cheese mixed in (14g) (try some of my protein-packed cottage cheese recipes!)

Instead of nut butter + seeds, try:

• 2 tbsp hemp seeds (6g)
• 2 tbsp peanut butter powder (8g)
• 1 tbsp flaxseeds (2g)

Lunch & Dinner Swaps

Instead of chicken, fish, or beef, try:

• 6 oz tempeh (36g)
• 1 cup cooked lentils (18g)
• 1 cup black beans + ¼ cup quinoa (20g total)

Instead of hummus, try:

• ¼ cup edamame (9g)
• 3 oz seitan (21g)

Instead of quinoa, try:

• ½ cup cooked farro (6g)
• 1 whole grain pita (6g)

High-Protein Snacks (Because I Love to Munch!)

These are easy, grab-and-go options that will keep you full and energized.

• Hard-Boiled Egg (6g)
• 1 oz cheese (cheddar, feta, or mozzarella) (6-7g)
• 2 tbsp peanut butter with apple or celery (8g)
• Handful of almonds (¼ cup) (7g)
• Roasted chickpeas (½ cup) (10g)
• Cottage cheese with berries (½ cup) (14g)
• Pumpkin seeds (¼ cup) (7g)
• Protein bar (look for ones with 15-20g protein)
• Beef or turkey jerky (1 oz) (10g)
• Edamame (½ cup) (9g)

Hopefully this helps you figure out how to hit 100+ grams of protein a day without feeling bored or stuck.

These are just ideas, but I wanted to share with you how I get at least 30 grams of protein each meal. It isn’t hard, it just takes preparation and some commitment to grocery shopping!

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The good news? When you know better, you can do better.

Many of the items we rely on daily—like plastic storage containers, nonstick cookware, and even our go-to cleaning sprays—can contain chemicals that disrupt hormones, leach toxins into food, or contribute to environmental waste.

The solution?

Making simple swaps that are better for both your health and the planet. Here are eight common kitchen items that might be doing more harm than good—and smarter alternatives to use instead.

I do a lot differently at 60 vs. 40, and making smarter choices inside my home is one of them!

Now, let’s dive into each item with why they’re unhealthy and what a better choice would be:

1. Nonstick Cookware

Why It’s Harmful: Traditional nonstick pans are often coated with perfluorinated chemicals (PFCs), also known as “forever chemicals,” which can release toxic fumes when overheated. Over time, these chemicals may build up in your body and have been linked to hormone disruption, thyroid disease, and even certain cancers.

A Smarter Swap: Opt for stainless steel, cast iron, or ceramic-coated cookware. Cast iron skillets are naturally nonstick when seasoned properly, and they can even add a small boost of iron to your meals. Me personally, I swapped over to ceramic cookware and I’ve been loving them.  They are easy to use and clean well.

2. Plastic Coffee Pods

Why It’s Harmful: Single-use plastic coffee pods contain BPA and other endocrine-disrupting chemicals that can leach into your morning cup, especially when exposed to heat. Plus, they create a massive amount of plastic waste that often isn’t recyclable.

A Smarter Swap: Switch to a reusable stainless steel coffee pod or a traditional French press. Both options reduce plastic exposure and are better for the environment. Or better yet, just get a new coffee maker that doesn’t use those pods at all. Brew coffee using organic beans by the way! (Coffee is one of the most sprayed crops.)

3. Plastic Food Storage Containers

Why It’s Harmful: Many plastic containers contain BPA or phthalates, which can seep into your food, especially when heated. Even BPA-free plastics aren’t necessarily safe—some alternatives still release hormone-disrupting chemicals. I do a lot of cooking and food prep at home to make sure I hit 30 grams of protein in every meal, and storing my food in plastic just doesn’t work for me anymore!

A Smarter Swap: Choose glass containers with airtight lids or stainless steel options. These materials won’t leach chemicals into your food and last much longer than plastic.

4. Plastic Cutting Boards

Why It’s Harmful: Over time, plastic cutting boards get scratched and worn down, creating tiny plastic particles that can make their way into your food. Some also contain antibacterial chemicals like triclosan, which has been linked to health concerns.

A Smarter Swap: Use a wooden or bamboo cutting board. They are naturally antimicrobial and much safer for food prep.

5. Plastic Cooking Utensils

Why It’s Harmful: Many plastic spatulas, spoons, and tongs contain harmful chemicals that can break down when exposed to heat. That means you could be stirring toxic compounds right into your meal.

A Smarter Swap: Stick to utensils made of wood, silicone (food-grade and BPA-free), or stainless steel. These materials are heat-safe and free of harmful chemicals. I even got rid of plastic measuring spoons and cups and opted for stainless steel and glass. Try these silicone food utensils that come with a counter top holder too.

6. Aluminum Foil

Why It’s Harmful: Cooking with aluminum foil—especially with acidic or salty foods—can cause small amounts of aluminum to transfer into your food. While the long-term effects are still debated, excessive aluminum exposure has been linked to neurological issues.

A Smarter Swap: Use unbleached parchment paper for baking and cooking, or switch to reusable silicone baking mats. If you need to cover food, glass containers with lids are a great alternative.

7. Plastic Baggies

Why It’s Harmful: Like other plastics, resealable baggies can contain BPA and phthalates that leach into your food. They also contribute to environmental waste, as most aren’t recyclable.

A Smarter Swap: Invest in reusable silicone food bags or beeswax wraps. Both options keep food fresh without the harmful chemicals or the waste. I am personally obsessed with these silicone food storage bags in all sizes. And they are so easy to clean-they can even go in the dishwasher.

8. Plastic Water Bottles

Why It’s Harmful: Single-use plastic bottles break down over time, releasing microplastics into your water. Even reusable plastic bottles can degrade and leach chemicals when exposed to heat or repeated washing.

A Smarter Swap: Choose stainless steel, glass, or BPA-free reusable water bottles. They’re safer, more durable, and better for the planet. I used to store filtered drinking water in the refrigerator in old plastic bottles. I then ordered glass gallon bottles (think like your old milk containers if you are my age.) and they are fabulous!

9. Dishwasher Pods

Why It’s Harmful: Many conventional dishwasher pods contain synthetic fragrances, phosphates, and other harsh chemicals that can leave behind a residue on your dishes. That means you could be ingesting tiny traces of these chemicals with every meal.

A Smarter Swap: Look for plant-based, fragrance-free dishwasher detergent or make your own using simple ingredients like baking soda and vinegar. My favorite brand after trying a handful of them is Blueland pods.  They clean the dishes the best and nothing harmful in them!

10. Countertop Sprays

Why It’s Harmful: Many commercial cleaners contain volatile organic compounds (VOCs) and synthetic fragrances that can irritate the lungs and disrupt hormones. Spraying these chemicals onto your counters—where you prep food—can expose you to harmful toxins.

A Smarter Swap: Use natural cleaning solutions like vinegar and water, or choose non-toxic, plant-based cleaners that are free of artificial fragrances and harsh chemicals. I am using Homecourt Surface Cleaner Spray in the fragrances CeCe and Neroli Leaf.  Totally natural and smells amazing.

Small changes add up, and making these simple swaps can help you create a safer, healthier kitchen for you and your family. Which one will you try first?

These days, I proudly call myself a walker. Why? Because as I got older, running started to feel like a battle with my joints—especially my back and hips (yes, your spine has joints too!). But slowing down didn’t mean stopping. Instead, it meant shifting my approach and leaning into smarter, joint-friendly habits.

I get it—so many women tell me, “I’d love to work out, but my joints just can’t take it.” And believe me, I’ve been there! When I hit my 50s, those little aches and creaks became hard to ignore, and I knew it was time to prioritize self-care in a whole new way.

The good news? Staying active without pain is possible. By avoiding common workout mistakes and using the right strategies, you can move more, hurt less, and keep doing what you love.

In this post, I’ll share my favorite ways to protect your joints while exercising—simple, actionable tips that help me stay strong, mobile, and pain-free in my 50s and beyond.

Let’s dive in—because taking care of your joints now means staying active for life.

Understanding the Causes of Joint Pain in Your 50s and Beyond

Let’s talk about why joint pain can sneak up on us in midlife. Trust me, I know how frustrating it is when your body starts to feel creakier than usual—especially when you’re trying to stay active! But understanding why it happens is the first step to keeping those joints happy and healthy.

Here’s what’s going on under the surface:

• Hormonal Shifts: Estrogen is like a natural joint protector—it helps reduce inflammation and keeps tissues strong. But as estrogen dips during menopause, many women start to feel more achy and stiff. It’s one reason why joint pain is such a common (and often surprising!) symptom in midlife.
• Wear and Tear on Cartilage: After decades of moving, squatting, and maybe a few missteps (hello, high heels and marathon training!), the cartilage that cushions your joints starts to thin out. Less cushion means more friction—causing stiffness, swelling, and those “ouch” moments when you move.
• Old Injuries Resurfacing: Ever had a sprained ankle or tweaked your knee years ago? Unfortunately, those past injuries can come back to haunt you. Scar tissue, imbalances, or untreated issues from your younger years can make certain joints more vulnerable to pain now.
• Inflammation and Arthritis: One of the most common culprits is osteoarthritis—a condition where the cartilage in your joints wears down, leading to pain and swelling. My brother is an orthopedic surgeon and he reminds me all the time, “You are 60 and so are your joints and bones. Every woman your age will show some degeneration and perhaps some arthritis. Don’t feel bad about it – do something about it.” And guess what? Inflammation from stress, poor diet, or lack of movement can also make it worse.

But Here’s the Best News:

You don’t have to stop moving! In fact, the right kind of exercise—paired with some smart self-care—can actually reduce joint pain. Motion is lotion (one of my favorite sayings!) and staying active is key to keeping your joints strong, flexible, and well-lubricated.

So, don’t let joint pain scare you off from your workouts. With a few mindful adjustments—which I’ll share next—you can stay active, feel better, and keep doing what you love for years to come.

My Top Tips for Preventing Joint Pain During Exercise

When it comes to staying active without joint pain, I always say—it’s not about doing less, it’s about moving smarter. I’ve learned firsthand that small adjustments can make a big difference. Here are my favorite strategies for protecting your joints while still getting those workouts in:

1. Warm Up Like You Mean It

I’ll be honest—when I was younger, I used to skip my warm-ups (big mistake!). But now? Non-negotiable! A proper warm-up gets your blood flowing, lubricates your joints, and prepares your muscles for movement. It’s truly your first line of defense against joint pain.

Try this quick 5-minute routine before every workout:

• Dynamic Moves: Arm circles, leg swings, and torso twists to wake up your muscles.
• Gentle Cardio: A brisk walk or some easy cycling to boost circulation.
• Joint Mobility Drills: Roll those ankles, circle those wrists, and bend those knees. These are my favorite four mobility moves I recommend for women over 50 before exercise!

You might also want to explore these warm up moves for middle aged women that I recommend before every workout!

2. Pick Joint-Friendly Workouts

You don’t have to ditch high-impact exercises forever—but it’s about balance. Mix things up with these low-impact options that are easy on your joints and effective for your body:

• Walking: My personal favorite—especially on grass, trails, or a cushioned treadmill. Check out why I use my walking pad every day, in addition to my regular workouts!
• Cycling: Great for your heart and legs, without pounding on your knees.
• Swimming: Full-body, zero-impact goodness (and it feels amazing, too!).
• Elliptical: A fantastic runner’s alternative with less strain on your joints.

And if you do love high-impact activities like running or HIIT, don’t worry! Just sprinkle in these low-impact workouts and always prioritize proper form.

3. Strength Train to Support Your Joints

Here’s the truth: Strong muscles = Happy joints. Why? Because muscles absorb shock and protect your joints from wear and tear. That’s why I’m in the weight room 3–4 times a week. My go-to moves include:

• Bodyweight exercises: Squats, lunges, and push-ups (simple but effective!)
• Resistance bands: Perfect for strength training without joint strain.
• Dumbbells or light weights: Focus on controlled, slow movements over heavy lifts.

Quick tip: Form is everything! If you’re unsure, work with a trainer or follow my guided videos—because good technique keeps your joints safe.

Check out my favorite exercises that tone your arms without push ups. And, learn more about how functional fitness can keep you strong for everyday life!

4. Stretch and Stay Mobile—Every. Single. Day.

Tight muscles pull on your joints and cause pain—it’s that simple. So, I make flexibility and mobility training part of my daily routine. Here’s what works for me:

Daily stretching: Especially for my hips, hamstrings, and shoulders—my tight spots! I use this sciatica stretch for women over 50 to keep lower back pain at bay!
Yoga or Pilates: Great for flexibility and building joint-stabilizing muscles.
Foam rolling: I call this my DIY massage (myofascial release)—it releases tension and keeps my joints happy.

5. Tune In to Your Body’s Signals

Pain is your body’s way of talking to you, so listen up! Here’s how I distinguish between the good and bad kinds of pain:

✔️ Good Pain: That post-workout muscle ache (hello, progress!).
❌ Bad Pain: Sharp, persistent, or stabbing discomfort—especially around joints.

If your joints feel off, modify, rest, or ice the area—and if it keeps up, see a pro. Your body’s voice matters—honor it.

6. Cool Down—Because Recovery Counts

You warmed up—now finish strong with a proper cool-down. It prevents stiffness and keeps your joints mobile. I always end my workouts with:

• Gentle stretching: Hold each stretch for 20–30 seconds.
• Deep breathing: It calms your body and helps you recover faster.
• A short walk: Gradually brings your heart rate down.

7. Eat and Drink for Joint Health

Healthy joints start from the inside out—so what’s on your plate (and in your water bottle) matters. Here’s how I fuel my body to keep my joints strong and pain-free:

Anti-inflammatory foods: Salmon, berries, nuts, and leafy greens are my staples.
Smart Hydration: Your joints need lubrication! I aim for at least 8 glasses of water a day.
Supplements: I personally include collagen and omega-3s to support my joints—but always check with your doctor first! (check out my exact supplement routine!)

8. Infrared Light Therapy (Yes, Every Day!)

Infrared light therapy has become part of my daily wellness routine. It helps reduce inflammation, relieve stiffness, and promote healing—like giving my joints a little love before they start complaining. I have a flex pad that I usually put on my back. But it bends to go over the hips and/or joints.

Learn more about how I use infrared light therapy to manage pain in midlife!

9. Don’t Overlook Hormone Health

For me, managing joint pain in midlife also meant addressing my hormones. Estrogen plays a huge role in joint health (who knew?!), so after careful research and discussions with my doctor, I chose to incorporate Hormone Replacement Therapy (HRT). It’s been a game changer in reducing inflammation and keeping my joints (and the rest of me!) feeling strong. For more information, check out the book The New Menopause. 

Bottom Line:

You can prevent joint pain and stay active in your 50s and beyond—it just takes the right tools and a little TLC. And guess what? You don’t have to go it alone! I’ve got tons of free videos to help you with mobility, stretching, strength, and low-impact cardio—so no excuses! 😉

👉 Get started with 10 minutes—on me!

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I’ve been teaching and training for over three decades, and one thing I know for sure: a strong core supports everything. I do a lot differently at 60 vs. 40, and Pilates is an important strategy! Whether you’re chasing kids, sitting at a desk, or navigating the changes of midlife, your core stability matters.

Pilates is one of my go-to methods because it’s low-impact, bodyweight-friendly, and extremely effective. And yes—you can absolutely do it at home with just a mat and a little guidance.

As a STOTT Pilates-trained instructor, I want to share my favorite core-focused moves you can practice in your living room—no fancy equipment required.

These 10 exercises will help strengthen your abs, improve posture, support your back, and leave you feeling stronger from the inside out.

How to Activate Your Core

Before you jump into these movements, it’s important to know how to properly engage your core. Activating your core helps protect your spine, improve posture, and get the most out of each rep.

Think of it like turning on the engine before you drive—you want your muscles fired up and ready. And yes, it IS possible to build muscle after menopause!

Here’s a simple way to do it:

• Breathe in deeply, allowing your belly to rise.
• Exhale fully, drawing your belly button in toward your spine. Think of it like zipping up a tight pair of jeans.
• Then, gently tuck your tailbone and squeeze your glutes to create a neutral spine. This combo helps engage your deep core muscles—like your transverse abdominis—that wrap around your waist like a natural corset.

Practice this before each exercise so you’re truly working smarter, not just harder.

PS. Don’t give up on strength training! See why pilates and weightlifting are a powerful combination for midlife women!

Your At-Home Core Workout Protocol

You don’t have to dive into a full-length class to see benefits. Just doing a few intentional moves can go a long way. Here’s how to turn these Pilates exercises into a quick and effective core workout:

• Do each exercise for 8–10 reps (or per side when applicable)
• Repeat the circuit 1–2 times depending on how much time or energy you have
• Move with control, focus on your breath, and always keep your core engaged

Ready to roll (literally and figuratively)? Let’s get started.

10 STOTT Pilates Core Exercises To Do At Home

Explore my favorite pilates exercises that you can do at home.

1. Half Roll Back

A great beginner and warm up exercise. Also a simple yet powerful way to build control in the abdominals.

Sit tall on your mat with knees bent, feet flat. Extend your arms out near the thighs and gently draw the belly in. Begin to curl the spine back into a C-curve, stopping halfway down. Inhale, then exhale to return to a tall seated position.

This move helps you train your abs to engage and control spinal movement. It also warms up the back and breath—perfect for those building foundational strength.

2. The Pilates 100

A classic for a reason. This is a great warm-up for the abdominals and gets the blood flowing right from the start.

Begin lying down with legs lifted to tabletop or extended at an angle. Lift the head and shoulders like the earlier exercises and extend your arms by your sides. Pump the arms up and down while inhaling for 5 counts and exhaling for 5 counts.

Inhale through your nose, exhale forcefully like you are pushing through a straw and really draw in your abdominals. Repeat until you reach 100.

3. Full Body Roll-Up

Think of this as a core wake-up call.

Lie flat with arms overhead and legs extended. On an exhale, draw the belly in and peel your spine up one vertebra at a time until you’re reaching toward your toes. Think like you have a piece of velcro on your mat and you are lifting each vertebra one at a time off the mat while scooping and engaging your abs.

Relax your neck and jaw. Let your core do the work. Reverse the movement to roll back down, using your arms for counter balance. This isn’t about speed—it’s about control. You’ll feel your abs working hard to lift and lower your body with grace.

Tip: if you can’t keep your heels on the ground, secure them under the couch or bed till you get stronger. It’s important to work at your level to avoid joint pain during exercise!

4. Scissors

This move targets the lower abdominals and improves flexibility in the hamstrings.

Lie on your back with legs extended toward the ceiling. Lift the head and shoulders off the mat into what we call the Pilates C curve and hold them up the whole time using the strength of your upper back. Lower one leg toward the floor while holding the opposite shin with both hands. Switch legs like a pair of scissors.

Stay connected to your core the entire time—this is all about maintaining control, not speed.

5. Bicycles

A twisty take on core work.

Start lying on your back with hands behind your head and knees in tabletop. Exhale to lift the head and shoulders off the mat into that Pilates C curve. Then rotate the torso to bring one elbow toward the opposite knee while extending the other leg long. Alternate sides like you’re pedaling a bike.

Focus on the rotation coming from your ribcage, not just your elbows.

6. Side Plank Scoops

This one fires up your obliques.

Begin in a side plank with one forearm on the mat and your body in a straight line. Reach your top arm toward the ceiling, then scoop it under your body as if threading a needle. Let your hips lift as you twist.

Return to the starting position and repeat. Think of this as a twist and lift—core stability meets mobility.

7. Forearm Plank Dips

Take your plank up a notch.

From a forearm plank, rotate the hips gently to one side, dipping toward the mat, then return to center and dip to the other side. Imagine you have a basketball under your abs and you are going up and over it.

This movement works your obliques and deep core muscles while challenging shoulder and hip stability.

Learn more about flexibility vs. mobility, and why you need both!

8. Teaser

A Pilates powerhouse move. This move is a little more advanced.

Lie flat with arms overhead and legs slightly bent. Inhale to prepare, then exhale as you peel your spine up one vertebra at a time until you’re reaching toward your toes just like the full body roll up.

Next, lift your body up to tall with arms up, elbow next to your ears, and balancing on your tailbone. Slightly hinge back keeping your spine long. Then round your spine and roll back down to the mat trying to keep your elbows next to your ears. Slowly lower back down with control.

This is not just a core exercise—it challenges balance, strength, and coordination all in one.

9. Rolling Like a Ball

This playful move is great for spine mobility and core engagement.

Sit with knees pulled into your chest and hands on the shins. Lift your feet off the floor and balance on your sit bones. Inhale to roll back onto your shoulder blades, exhale to roll back up, finding balance at the top. (Keep your feet off the mat if possible.)

Use your core to control the movement—no kicking or jerking allowed.

10. Swimming

Time to work your back body.

Lie face-down with arms and legs extended. Lift your opposite arm and leg, then switch sides in a fluttering motion—just like swimming. Keep your gaze down and your neck long. Make sure you don’t hold your breath. You are inhaling and exhaling.

This one strengthens your back, glutes, and shoulders—key players in a strong, supported core.

These exercises don’t just build core strength—they build confidence in your body’s ability to move well, age well, and feel strong doing everyday activities.

Whether you’re navigating menopause, rebuilding strength, or just want to feel better in your body, these moves are a great place to start. You’ve got this!

And here’s the thing—hormones play a big role in all of this. As we move through perimenopause and menopause, estrogen levels begin to decline, and that drop directly affects our muscle mass and metabolism. Estrogen is more than just a reproductive hormone. It actually helps preserve lean muscle tissue and supports how our body uses and stores energy. When it dips, so does our ability to hang onto that muscle if we’re not actively doing something about it.

But here’s the part I want you to hear loud and clear: muscle loss during menopause may be common, but it is NOT inevitable. You’re not powerless—and you don’t need to settle for feeling weaker. I’m here to tell you that you can take charge of your strength and vitality.

I’m 59 and actively training for my “Grandma Chapter”. Yes, I want to be that strong grandma who can pick up grandkids, carry groceries, and chase after life with energy. Strength training is how I’m doing it and you can too.

8 Simple Exercises for Menopause Muscle Maintenance

Ready to get started? Here are 8 of my go-to exercises that will help you maintain (and even build!) muscle as you navigate menopause and beyond. These are full-body movers that will target multiple muscle groups, making your workouts efficient and effective.

You can do these exercises individually, or turn them into a circuit following my instructions below!

Circuit Workout Instructions:

• Reps: Perform 10-12 repetitions of each exercise.
• Circuits: Repeat the full circuit 2-3 times.
• Weight Selection: Choose weights that truly challenge you by the last 2 repetitions. This is where the magic happens for muscle growth!
• Movement Quality: Focus on slow, controlled movements. Quality over quantity, always!

Alright, let’s get started!

PS: The video GIF’s below are sped up for demonstration purposes and file size. Do not lift your dumbbells fast. Use good form and go slow.

1. Squat

There is nothing like a basic squat to tone the butt and legs. It’s functional, it’s effective and it’s what I call the “hero” of all lower body exercises.

How to do a squat:

Squat: Stand with feet shoulder-width apart, toes slightly out. Lower your hips as if sitting in a chair, keeping your chest up and core engaged. Go as low as comfortable, then push through your heels to stand back up.

2. Reverse Lunges

Excellent for single-leg strength and stability, improving balance and targeting your legs and glutes.

How to do reverse lunges:

Stand tall, hands on hips or holding weights. Step one foot straight back, lowering your hips until both knees are bent at about a 90-degree angle. Keep your front knee over your ankle and your back knee hovering just above the ground. Push off your back foot to return to the starting position. Alternate legs.

3. Deadlift + 2 Rows + 2 Bicep Curls

A fantastic compound movement that hits your back, biceps, and posterior chain – talk about efficiency!

How to perform a deadlift with rows and bicep curls:

Perform a deadlift (as described above). At the top of the deadlift, with a weight in each hand, hinge slightly at your hips again, keeping your back flat.

Deadlift: Stand with feet hip-width apart, and your dumbbells in front of you. Hinge at your hips, keeping a long, extended spine and a slight bend in your knees. While in your deadlift you will preform the rows. Make sure your abs are engaged. Then, stand back up using your hamstrings and glutes (not your low back) to do the bicep curls.

Rows: Pull the weights towards your chest, squeezing your shoulder blades together. Lower with control for two repetitions.

Bicep Curls: Stand tall, arms extended down, palms facing forward. Curl the weights up towards your shoulders, keeping elbows tucked. Lower with control for two repetitions. This completes one full rep of the combination.

PS. You might also love these 5 exercises to tone your arms over 50!

4. Overhead Presses

Builds strong shoulders and upper body strength, essential for everyday tasks and good posture. My favorite acronym: LHS. “Lift Heavy Stuff” over your head to stay strong!

How to perform overhead presses:

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward. Engage your core.

Press the weights straight overhead until your arms are fully extended (but not locked). Control the movement as you lower the weights back to your shoulders.

5. Skull Crushers

Targets your triceps, helping to banish those “bat wings” and strengthen the back of your arms.

How to perform skull crushers:

Lie on your back on a bench or the floor, holding a dumbbell in each hand directly above your chest, palms facing each other. Extend your arms.

Keeping your upper arms stationary, bend your elbows to lower the weights towards your forehead (hence “skull crushers,” but obviously be careful!). Extend your arms to press the weights back up.

For even more arm focus, check out my favorite tricep exercises to tone your arms in middle age!

6. Push-Up + Reach

A challenging exercise that works your chest, shoulders, triceps, and core, with an added stability component.

How to perform a push up and reach:

Start in a plank position (on hands and toes, or on hands and knees for a modification), hands slightly wider than shoulder-width apart.

Perform a push-up, lowering your chest towards the ground. Push back up to the plank position.

Once back in plank, lift one hand and reach it forward, maintaining a stable core and trying not to rock your hips. Return the hand to the floor and repeat on the other side. That’s one full repetition. Modify on your knees if you are a beginner.

7. Full Body Roll Up

A phenomenal core exercise that also stretches your spine and engages your entire body.

How to perform a full body roll up:

Lie on your back, arms extended overhead, legs straight.

Slowly begin to roll your body up, starting with your head, then shoulders, reaching your arms forward as you articulate your spine off the floor. Try to reach for your toes.

Reverse the movement, slowly rolling back down one vertebra at a time until you’re flat on your back again.

8. Side Plank Hip Dips

Incredible for strengthening your obliques and building core stability, crucial for protecting your back.

How to perform side plank hip dips:

Start in a side plank position: forearm on the ground, elbow under your shoulder, body in a straight line, feet stacked or one foot in front of the other for more stability.

Keeping your core tight, slowly lower your hips towards the floor a few inches, then lift them back up towards the ceiling, squeezing your side body. Repeat on both sides.

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Why Muscle Matters More Than Ever During Menopause

So, maybe you’re thinking, “Okay, Chris. I’ve lost a little muscle. So what?”

Trust me, it’s more than just how your arms or legs look—it’s about how you live your life.

Here’s why building muscle is non-negotiable in your 40s, 50s, and beyond:

Metabolism and Weight Management

The more muscle you have, the higher your resting metabolism. This means your body burns more calories even when you’re just sitting on the couch. As muscle mass declines during menopause, our metabolism naturally slows down, which can make weight management more challenging.

Keeping our muscles strong helps to counteract this metabolic slowdown. Check out these six ways strength training slows the aging process!

Strength and Functional Movement

Whether it’s lifting laundry, getting off the floor, or pushing a heavy door open—daily life demands strength. Strength training keeps your muscles working so you can stay independent and feel capable. This is what functional fitness is all about!

Learn more about how functional fitness keeps you strong for everyday life!

Balance and Bone Health

Loss of estrogen during menopause doesn’t just affect muscles—it affects bone density, too. Strength training can actually help build bone and improve balance, reducing your risk of falls and injuries.

Incorporating jump training for women over 50 is a critical strategy for improving balance and preventing muscle mass decline.

Let me say it again for the people in the back: strong muscles mean strong bones. And if you’re concerned about osteoporosis, resistance training is your best friend.

I recommend these 10 osteoporosis exercises to strengthen your bones at any age.

Your Antidote: Strength Training (and Lifting HEAVY!)

Here’s the truth—walking and yoga are great, but they’re not enough to replace muscle. The most effective antidote to muscle loss? Strength training. And yes, that includes lifting heavy!

If you’re not sure what weight to lift, check out my guide for when you should increase your weights.

I always tell my clients: you’ve got to challenge your muscles to change them. If your last couple of reps don’t feel like work, it’s time to grab a heavier set of dumbbells. You’re not going to bulk up—I promise. What you will do is sculpt lean muscle, boost your energy, and fire up your metabolism.

And, YES it is possible to build muscle after menopause! In fact, many women are stronger now than they were in their 30s, simply because they’re finally prioritizing themselves.

One last thing. I’d be remiss if I didn’t mention this. If you’re just beginning your strength training journey, I want you to hear this: go slow, listen to your body, and be patient with the process.

Your joints and muscles need time to adapt, especially if you’ve been inactive or aren’t used to lifting weights. Start with lighter weights, focus on form, and gradually build up over time.

Progress might feel slow at first—but every extra rep, every added pound, every moment you feel stronger? That’s a win. Celebrate those gains—they matter more than you know.

Embrace Your Strongest Self, At Every Age

Remember, this journey is about so much more than just the number on the scale or the size of your clothes. It’s about feeling strong, capable, and confident in the incredible body you have. It’s about taking proactive steps to ensure you can live your fullest, most energetic life, no matter what chapter you’re in.

Let’s embrace this “Grandma Chapter” (or whatever chapter you’re in!). You are stronger than you think, and with consistent effort, you can absolutely maintain your muscle and thrive through menopause and beyond!

But here’s the truth after 35+ years as a personal trainer and thousands of miles on my feet:

The wrong shoes can make walking miserable.

I’ve seen it over and over. Women develop foot pain, knee discomfort, hip tightness, or lower-back aches simply because they’re wearing shoes that don’t properly support their stride.

And as someone who logs 10,000+ steps most days (often with my weighted vest), I can confidently say this:

Your walking shoes matter more than almost any other piece of fitness gear.

The good news? You don’t always have to spend $150+ to get great walking shoes.

I’ve tested dozens of brands over the years, including many popular premium shoes. I’ve recently discovered several incredibly comfortable Amazon walking shoes that feel very similar to Hoka cushioning, but at a fraction of the price.

And after wearing them for two full years, I’m ready to share my honest experience.

What Makes a Good Walking Shoe?

Before we dive into my favorite picks, let’s talk about what I look for when recommending shoes to my clients.

Your feet contain one quarter of all the bones in your body, along with a complex network of joints, tendons, and ligaments. When you walk thousands of steps every day, your shoes become your first line of joint protection.

Here are the features I always recommend looking for.

Impact Absorption

Walking creates repetitive impact through your feet, ankles, knees, and hips.

Quality walking shoes include cushioning materials like EVA foam midsoles that help absorb shock and reduce stress on your joints.

If you deal with knee pain, hip tightness, or lower-back discomfort, cushioning becomes even more important.

Supportive Structure

Arch support helps maintain natural foot alignment and prevents issues like overpronation or supination.

A supportive shoe should include:

• A stable heel cup
• Supportive arch design
• Cushioning that doesn’t collapse too quickly

This becomes especially important as we age because our feet naturally lose some cushioning and elasticity over time.

Breathability

Long walks can lead to sweaty feet if your shoes don’t allow airflow.

Breathable mesh uppers help:

• Keep feet cooler
• Reduce friction
• Prevent blisters

Lightweight Construction

Heavy shoes make your legs fatigue faster.

The best walking shoes feel light and responsive, allowing your natural stride to move smoothly.

Flexible Sole

Your shoe should bend naturally at the forefoot so your stride flows smoothly from heel to toe.

A stiff shoe can interfere with natural walking mechanics.

Durable Traction

Your outsole should provide grip on sidewalks, pavement, or trails.

Look for rubber outsoles with traction patterns to help prevent slips.

Proper Fit

This may be the most important factor.

Always try shoes with the socks you plan to walk in and make sure your toes have enough room to move.

Personally, I prefer a roomy toe box, but everyone’s foot shape is different.

My 5 Favorite Affordable Walking Shoes (Hoka-Inspired Alternatives)

Over the past couple of years, I’ve tested several affordable walking shoes that deliver the same cushioned feel I loved in my Hokas (without the hefty price tag).

Why I Tried These Shoes

I’ve been wearing Hoka walking and running shoes for nearly a decade, so when people started telling me about “Hoka lookalike” shoes on Amazon, I’ll be honest…

I was skeptical.

Could a budget shoe really deliver the same cushioning and support?

After testing several pairs over the past two years, I can honestly say I’ve been pleasantly surprised.

Many of these shoes offer:

• Max cushioning
• Solid arch support
• Shock absorption
• Lightweight design

And they cost about one-third the price of premium brands.

These shoes have become part of my regular rotation for:

• Walking workouts
• Travel days
• Running errands
• Long days on my feet

Below are four pairs I’ve personally tested and recommend.

1. Nortiv8 Active Float Walking / Running Shoe (My Personal Favorite!)

If you like the secure feel of a traditional lace-up shoe for workouts or longer walks, this pair delivers impressive comfort and support at a very budget-friendly price.

What You’ll Love

Secure lace-up support

This shoe is great for structured workouts or longer walks because the lace-up design gives your foot a very secure fit.

Cushioning similar to Hoka Clifton

The EVA midsole provides that soft, cushioned feel that absorbs shock when your foot hits the ground.

Excellent arch and heel support

I noticed the extra heel padding right away. It really stabilizes your stride.

Breathable mesh upper

These stay lightweight and cool even during longer walking workouts.

Roomy toe box

A big win for me. My toes have room to move naturally, which helps prevent blisters on long walks.

My Experience

After wearing these shoes regularly for workouts and daily walks, here’s what I noticed right away.

First Impressions

When I first ordered these, I was mostly curious.

But the moment I tried them on, I immediately noticed the cushioning and stability felt surprisingly similar to my Hokas.

Walking Workouts

I started wearing them during my regular neighborhood walks and walking workouts.

They felt supportive, lightweight, and comfortable even on longer walks.

Long-Term Testing

After two years of wearing this brand, I can confidently say the durability has held up well.

They’ve become one of the most popular shoes in my Amazon storefront because women keep coming back to buy them again.

What to Consider

Cost

These are about one-third the price of premium running shoes, making them a great budget option.

Best For

• Walking workouts
• Light running
• Gym training
• Anyone who prefers lace-up support

2. Nortiv8 ActiveBreeze Slip-On Walking Shoe

Sometimes you just want a comfortable shoe you can slip on and head out the door. This one makes everyday walking incredibly easy.

What You’ll Love

Easy slip-on design

No laces needed, perfect for quick errands or travel days.

Hoka-style cushioning

The thick EVA midsole creates a soft, comfortable feel underfoot.

Smooth walking stride

The sole design encourages a natural rolling motion during walking.

Comfortable even without socks

The cushioned insole helps prevent rubbing.

Reflective details

Great for early morning or evening walks.

My Experience

These have become one of my go-to everyday walking shoes.

I wear them for:

• Casual walks
• Running errands
• Travel days

They’re one of those shoes you can just slip on and go, which is a huge win when life gets busy.

What to Consider

Best for everyday comfort, not necessarily intense workouts.

But for daily life walking? They’re fantastic.

3. ALLSWIFT Road Running Shoe

If you love that super-cushioned, max-support feel similar to the Hoka Bondi, this shoe offers a surprisingly comfortable alternative.

What You’ll Love

Bondi-style max cushioning

This shoe reminds me a lot of the Hoka Bondi, super cushioned and supportive.

Energy return

The midsole helps your stride feel lighter and more efficient.

Strong arch support

Great for long walks or standing for extended periods.

Wide toe box

Allows your toes to spread naturally.

Rocker sole

Helps create a smooth heel-to-toe walking motion.

My Experience

I’ve been testing these for about three months, and I’m honestly impressed.

The cushioning feels incredibly protective, especially for longer walks.

They’re a great option if you like that max-cushion style shoe.

What to Consider

These are ideal for:

• Walking workouts
• Running
• Gym training
• Long days on your feet

4. ALLSWIFT Slip-On Walking Shoe

For women who want serious cushioning but prefer the convenience of a slip-on style, this shoe blends comfort with everyday practicality.

What You’ll Love

Elastic no-tie laces

Easy to slip on and off.

Cushioned EVA midsole

Helps absorb impact and reduce joint pressure.

Arch support

High-density foam insole supports your foot during walking.

Anti-torsion stability

A TPU plate adds extra structure.

Breathable mesh upper

Keeps feet cool during daily wear.

My Experience

This is another great everyday lifestyle shoe.

It’s comfortable for:

• Errands
• Travel
• Casual walking
• Long days on your feet

5. Nortiv8 Move Propel Walking Shoe

If you love the sporty look and cushioned feel of On Cloud shoes but want something more budget-friendly, this option is definitely worth a look.

What You’ll Love

On Cloud–inspired cushioning

The hollow midsole design provides shock absorption and support.

Slip-on convenience

Great for everyday wear.

Breathable mesh upper

Helps keep feet cool.

Roomy toe box

Allows natural toe movement.

Reflective safety details

Helpful for early morning or evening walks.

My Experience

These remind me a lot of On Cloud shoes, but at a much lower price.

They’re sporty, comfortable, and great for everyday movement.

Final Thoughts

After testing these shoes over the past couple of years, I can confidently say:

You don’t always need to spend $150 to get great walking shoes.

These affordable alternatives provide:

• Excellent cushioning
• Reliable support
• Comfortable everyday wear

And if walking is part of your regular fitness routine (which I hope it is!), having supportive shoes makes all the difference.

So lace up, step outside, and keep moving.

Your future self will thank you.

For six months my co-worker kept telling me I needed to try AG1.

I watched her shake up that bright green drink over and over again, and honestly? I wasn’t convinced. Most greens powders taste earthy and gritty, and I assumed this one would be the same.

But after hearing about AG1 from multiple health experts I trust, I finally decided to give it a try.

Now, after taking AG1 daily for more than three years, it’s become one of the easiest health habits I’ve ever maintained.

Greens powders, explained

Greens powders are supplements designed to help fill nutritional gaps by combining vitamins, minerals, probiotics, and plant nutrients into a single drink.

How I found AG1

I kept seeing AG1 everywhere — on health podcasts, Instagram, and in conversations with colleagues in the fitness world. I researched the ingredients, read reviews, and after staring at the ingredient list about 20 times, I finally ordered it.

Here’s my honest experience after three years of daily use.

What You’ll Love About AG1

After using AG1 every day for over three years, these are the benefits that have stood out the most to me.

It Replaced Most of My Vitamin Pills

I’m not great at consistently taking vitamin pills. I always intend to, but it’s easy to forget.

AG1 simplified my daily supplement routine because one scoop covers a lot of the vitamins and nutrients I used to take separately.

I still take Vitamin D, Omega-3s, and collagen, but AG1 covers most of my daily vitamin needs.

It Supports Gut Health

AG1 contains prebiotics, probiotics, and digestive enzymes that support digestion and nutrient absorption.

Several friends I recommended it to noticed less bloating and improved gut health after starting it.

It Helps Maintain Energy Levels

AG1 contains several B vitamins that support energy production.

I didn’t experience a dramatic energy spike because I was already eating well and exercising regularly — but many people I know reported noticeable improvements in energy.

It’s Convenient and Easy to Stick With

One scoop in water and you’re done.

That simplicity is exactly why I’ve been able to stay consistent with it for years.

Even when traveling, the individual packets make it easy to stay on track.

My Experience Using AG1

From my first scoop to three years of daily use, here’s exactly what my experience with AG1 has been like.

Unboxing & First Impressions

My first order came with a pouch, a canister, a shaker bottle, and travel packets.

Everything felt well designed and high quality. It immediately felt like a premium product.

First Taste & Setup

I mixed one scoop with cold water in the shaker bottle.

I was expecting that grassy greens powder taste — but instead it had a mild pineapple vanilla flavor with subtle sweetness.

Honestly, I was pleasantly surprised.

AG1 Flavor Options

When I first started drinking AG1, there was only one flavor available: the Original pineapple vanilla blend. That’s the one I started with, and honestly, I still really enjoy it.

Since then, AG1 has expanded their lineup and now offers four different flavor options, which is great if you prefer a certain taste profile.

Original (Pineapple Vanilla) 🍍

This is the classic AG1 flavor. It has light tropical notes with hints of pineapple and vanilla and a mild sweetness from stevia. It’s refreshing and easy to drink first thing in the morning.

Berry 🍓

The Berry flavor has quickly become a fan favorite. It tastes like a blend of strawberries, blueberries, and raspberries and has a slightly sweeter taste than the original.

Tropical 🌴

The Tropical flavor has brighter fruit notes like papaya and passionfruit. It’s a little more vibrant and bold if you prefer stronger fruit flavors.

Citrus 🍊

The Citrus flavor has a sweet and tangy taste with hints of orange and lemon. It’s light, refreshing, and a great option if you like a more zesty flavor.

My Daily Routine

Every morning I:

1. Add one scoop of AG1
2. Add 8–12 ounces of cold water
3. Add a scoop of collagen
4. Shake and drink

AG1 recommends taking it first thing in the morning on an empty stomach for best absorption — which is exactly how I use it.

Results Over Time

After the first week, I realized how easy it was to stay consistent.

After the first few months, it simply became part of my routine.

And now after more than three years of daily use, it’s something I genuinely look forward to each morning.

Because I was already eating a healthy diet, I didn’t notice a dramatic overnight change — but I feel confident knowing I’m consistently getting a wide range of nutrients every day.

Many people I’ve introduced to AG1 reported:

• Improved energy
• Better digestion
• Less bloating
• Feeling more confident about their nutrient intake

Alternatives I Considered

Before trying AG1 I looked at several other greens powders, but AG1 consistently appeared as the most comprehensive option with strong quality standards and third-party testing.

What to Consider Before Buying AG1

Like any supplement, AG1 isn’t perfect for everyone — here are a few important things to think about before purchasing.

Cost

AG1 is definitely a premium supplement.

However, when I compared it to buying separate vitamins, probiotics, and greens powders, the price felt more reasonable.

Usage Frequency

AG1 is designed to be taken daily.

For me, the consistency of a single morning drink made it much easier to maintain than multiple pills.

Lifestyle Fit

AG1 works well if you:

• Travel frequently
• Want a simplified supplement routine
• Don’t always eat enough fruits and vegetables

Safety & Limitations

If you are:

• Pregnant or breastfeeding
• Taking blood thinners
• On prescription medications

You should consult your healthcare provider before starting AG1 or any supplement.

Potential Downsides

A few things to keep in mind:

• It’s more expensive than basic multivitamins
• The ingredient blends are proprietary, so individual amounts aren’t listed

Personally, I trust the company’s standards and scientific advisors, but transparency is something some buyers may want more of.

Final Thoughts on AG1 After 3+ Years

After taking AG1 daily for more than three years, here’s my honest final verdict.

I always say food first, supplement second.

But the reality is that most people struggle to eat enough fruits and vegetables every day.

For me, AG1 works as a nutritional insurance policy.

After taking it daily for more than three years, I can confidently say it’s one of the easiest wellness habits I’ve maintained.

Best For

• Busy adults
• People who struggle to take vitamins consistently
• Anyone wanting an easy way to fill nutrient gaps

Maybe Skip If

• You already follow a very nutrient-dense diet
• You prefer lower-cost supplements

👉 Shop AG1 here

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Get Healthy U and making the content you see on this website possible.

AG1 FAQs

Here are answers to some of the most common questions people ask before trying AG1.

That sent me down a hydration rabbit hole—and that’s how I discovered LMNT electrolyte drink mix.

Electrolytes, explained

Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance, support muscle contractions, and maintain steady energy levels.

How I found LMNT

I started researching electrolyte supplements because I kept hearing about them from athletes and other trainers. I searched things like “best electrolytes for workouts” and “hydration for women over 50.”

LMNT kept popping up in conversations, podcasts, and reviews—so I decided to try it myself.

After using LMNT consistently for over a year, here’s my honest experience.

What You’ll Love About LMNT

If you’re considering trying LMNT electrolytes, these are the standout benefits I noticed after using the drink mix consistently in my workouts and daily routine.

Strong electrolyte formula

Each LMNT packet contains a powerful electrolyte blend designed to support hydration and muscle function:

• 1000 mg Sodium — helps regulate fluid balance and nerve function
• 200 mg Potassium — supports cellular and cardiovascular health
• 60 mg Magnesium — supports muscle recovery and energy production

For people who sweat regularly during workouts, these minerals are incredibly important.

No sugar or junk ingredients

Unlike many sports drinks, LMNT contains:

• No sugar
• No artificial ingredients
• No gluten

It’s also popular with people following keto or paleo lifestyles.

Ingredients typically include:

• Sodium Chloride
• Potassium Chloride
• Magnesium Malate
• Citric Acid
• Natural Flavors
• Stevia Leaf Extract

Convenient daily hydration

The single-serve packets make LMNT easy to keep in your gym bag, travel bag, or kitchen.

I simply mix a packet into water before workouts or during the afternoon slump.

For busy women (especially moms and professionals), convenience matters.

Sustained workout energy

For me personally, this is the biggest benefit.

I work out very early—around 5:30am. Since adding LMNT to my routine, I feel stronger and can power through my workouts with much better energy.

After using it consistently for more than a year, it has become part of my daily supplement routine.

My Experience Using LMNT

Because this is a long-term LMNT electrolyte review, I want to walk you through exactly how I started using it, what surprised me, and how it fits into my daily hydration routine today.

Unboxing & first impressions

My first sip?

I thought: Wow… this is salty.

And honestly, that surprises a lot of people at first.

But once I understood why sodium plays such an important role in hydration, the flavor started to make sense.

Setup & first use

Here’s my best beginner tip:

Start with ½ packet in 32 oz of water.

Add ice and mix well. Once you adjust to the flavor, you can increase to a full packet in 32–40 oz of water.

My personal routine:

Morning workout
½ packet in 32 oz water

Afternoon hydration boost
½ packet in 32 oz water

Routine & adaptation

After a few weeks, something interesting happened.

I actually started craving it during workouts.

Now—after more than a year of daily use—it’s just part of my routine.

Just like putting on my workout shoes.

Results & reflections

After over a year of using LMNT regularly, here’s what I’ve noticed:

• Better sustained energy during workouts
• Fewer afternoon energy crashes
• Less craving for salty snacks

One unexpected change? My random menopausal headaches seem to happen less often. I can’t make any medical claims here, but it’s something I personally noticed.

Alternatives I considered

I looked at several other electrolyte drinks like Liquid IV and other hydration mixes.

But many include added sugars or lower sodium levels, which wasn’t what I was looking for.

LMNT stood out because it focuses on simple ingredients and effective electrolyte levels.

Why Hydration Matters Even More After 50

Proper hydration becomes even more important as we age, especially for active women who exercise regularly and lose electrolytes through sweat.

As we age, our bodies become less efficient at regulating fluids and electrolytes.

That means proper hydration becomes even more important for:

• Muscle performance
• Energy levels
• Preventing cramps
• Supporting brain function

Water alone isn’t always enough—especially if you exercise regularly.

Electrolytes help your body absorb and utilize fluids more efficiently, which is why many athletes and trainers rely on them.

The Science Behind Sodium (And Why It’s Often Misunderstood)

Another reason I appreciate LMNT is the science behind sodium intake.

For years we were told to drastically limit salt intake. But much of that research focused on sedentary populations eating highly processed diets.

For active individuals who sweat regularly, sodium helps support:

• Cellular hydration
• Nerve function
• Muscle contractions

LMNT focuses on replenishing the electrolytes your body actually loses through sweat.

What to Consider Before Buying

Before deciding if LMNT electrolyte packets are right for you, here are a few important things to consider including taste, cost, and who benefits most from electrolyte supplements.

Cost

LMNT costs roughly:

• $45 for 30 packets
• $39 with subscription

That’s about $1.30–$1.50 per serving.

It’s not the cheapest electrolyte drink available—but you’re paying for high-quality ingredients and higher electrolyte levels.

Taste

Some people find the saltiness surprising at first.

Using more water or starting with half a packet usually solves that issue.

Sodium sensitivity

If you have high blood pressure or sodium sensitivity, it’s always best to consult your healthcare provider before adding electrolyte supplements.

LMNT Flavors (My Favorites)

One of the fun parts of trying LMNT is experimenting with the different flavors to find the ones you enjoy most during workouts or throughout the day.

My favorites are:

Citrus Salt
My absolute favorite—light lemon-lime flavor.

Orange Salt
Refreshing and crisp.

Grapefruit Salt
A big favorite among my followers.

Raspberry Salt
Perfect berry flavor.

Watermelon Salt
Great for summer workouts.

Mango Chili
My go-to mocktail flavor mixed with sparkling water and lime.

Other options include:

• Raw Unflavored
• Chocolate Salt
• Chocolate Caramel Salt

The chocolate flavors are designed to be mixed with hot water or warm milk, even coffee.

Buying Guide

If you’re ready to try LMNT for yourself, here’s what to know about where to buy it, how much it costs, and what typically comes in a package.

Where to buy

You can purchase LMNT directly from their website.

👉 Shop LMNT here (get a FREE SAMPLE PACK with your purchase using my link!)

Price & deals

LMNT often offers a free sample pack with purchases, so you can try several flavors.

What’s in the box

Typical order includes:

• 30 electrolyte packets
• Flavor variety packs
• Occasional free sample packs

How I Use LMNT (Quick Start)

If you’re new to LMNT electrolytes, here’s exactly how I mix and use it during my workouts and throughout the day.

Frequency

I typically drink 1 packet per day

Routine

Morning workout
½ packet in 32 oz water

Afternoon hydration
½ packet in 32 oz water

Tips

• Add ice
• Use a large water bottle
• Adjust water to taste

Final Thoughts

After more than a year of using LMNT electrolyte drink mix, here’s my honest opinion on who it’s best for and whether it’s worth trying.

Overall take

After more than a year of daily use, LMNT has become a staple in my hydration routine.

For active people—especially those of us over 50—it can make a noticeable difference in energy, hydration, and workout performance.

Best for

• Athletes
• Highly active people
• Women over 50 who exercise regularly
• Low-carb or keto lifestyles
• People who sweat heavily

Maybe skip if

• You have sodium sensitivity
• You prefer sweeter sports drinks
• Your diet already contains high sodium levels

👉 Try LMNT and grab the free sample pack

LMNT Electrolyte FAQs

Here are answers to some of the most common questions people ask about LMNT electrolytes, hydration, and how to use the drink mix.

That’s where cardio step strength exercises come in. This type of workout combines the best of both worlds—heart-pumping movement and muscle-building exercises—using just a step platform and a pair of dumbbells. You can do it right in your living room, and it’s low-impact, joint-friendly, and easily adjustable to your fitness level.

If you’re ready to burn calories, build strength, and improve balance, let’s dive into the exact moves you can do today.

What You Need for This Workout

• Step Platform: A sturdy aerobic step or even a low bench works. I recommend this one!
• Dumbbells: A medium set—choose a weight that feels challenging by the last few reps but still allows good form. I recommend these basic hand weights!
• Timer: Your phone or watch for 45-second intervals.

The Workout Format

This is a quick, efficient 15-minute step strength workout you can do at home. I always recommend these essential warm up moves for middle aged women before any exercise! It helps protect your joints and prevent injury.

Here’s how:

• Perform each move for 45 seconds, then rest for 15 seconds.
• After completing all five exercises, rest for one minute.
• Repeat the circuit three times for a total of 15 minutes.

Want an extra challenge? Add another round for 20 minutes of sweat and strength!

The 5 Cardio Step Strength Exercises

Follow these exercises for an impactful workout you can do over and over again!

1. Bulgarian Split Squat

This lower body powerhouse targets your quads, glutes, and hamstrings while also challenging your balance.

How to do it:

• Stand facing away from the step, holding dumbbells at your sides.
• Place your right foot on the step behind you.
• Bend your left knee to lower into a lunge, keeping your chest tall and core engaged.
• Push through your left heel to return to standing.

Pro tip: Keep your front knee aligned over your ankle, not past your toes.
Modification: Skip the weights and just use body weight for balance practice.
Why it’s great: Improves single-leg strength and stability, which is crucial for preventing falls as we age.

2. Incline Push-Up

A classic move made easier on the wrists and shoulders thanks to the step. Great for chest, shoulders, and core strength.

How to do it:

• Place your hands on the edge of the step, slightly wider than shoulder-width apart.
• Walk your feet back into a high plank position.
• Lower your chest toward the step, elbows at a 45-degree angle.
• Press back up to starting position.

Pro tip: Engage your core and keep your body in a straight line—no sagging hips.
Modification: Use a wall for even less pressure on the wrists.
Why it’s great: Builds upper body strength without getting on the floor.

You might also enjoy these five exercises to tone your arms over 50!

3. Alternating Reverse Lunge Off the Step

This move strengthens your legs while giving you a little cardio boost.

How to do it:

• Stand on the step holding dumbbells at your sides.
• Step your right foot back into a reverse lunge, bending both knees to 90 degrees.
• Return to the step and switch legs.

Pro tip: Move with control—don’t rush.
Modification: Leave the dumbbells out for a lower-intensity version.
Why it’s great: Builds lower body strength and improves hip mobility.

4. Glute Bridge with Feet on the Step

One of the best moves for targeting your glutes and hamstrings while supporting your lower back.

How to do it:

• Sit on the floor with your heels on the step, knees bent.
• Lie back and place your arms by your sides.
• Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
• Lower with control and repeat.

Pro tip: Squeeze your glutes at the top for maximum activation.
Modification: Keep your hips lower if you feel pressure in your lower back.
Why it’s great: Strengthens your posterior chain—key for posture and power.

5. Renegade Row + Walk the Plank

This compound move works your back, arms, and core all at once.

How to do it:

• Start in a high plank position with dumbbells in each hand on the step.
• Row one dumbbell to your ribcage, then the other.
• After both rows, “walk” your hands down from the step to the floor and back up.

Pro tip: Keep your hips square to the ground—no rocking!
Modification: Perform the rows from your knees if needed.
Why it’s great: Builds upper body strength and serious core stability. Focusing on my core is one of the most important things I do differently at 60 vs. 40!

Why Women Over 50 Should Add Step Strength Workouts to Their Routine

• Bone health: Weight-bearing moves like lunges and squats help prevent osteoporosis. Check out my favorite osteoporosis exercises geared towards building bone strength!
• Muscle maintenance: Strength training helps offset age-related muscle loss.
• Improved balance: Single-leg moves like the Bulgarian Split Squat reduce fall risk.
• Cardio boost: You’ll burn calories without pounding your joints.
• Convenience: No gym required—just a step, some dumbbells, and a small space.

Ready to Step Up Your Fitness?

These five cardio step strength exercises are simple, effective, and perfect for any woman over 50 who wants to stay strong, active, and confident. Whether you do this as a quick 15-minute circuit or repeat for a longer session, consistency is what counts.

So grab your step, grab your weights, and give this workout a try today! Pin it, save it, or share it with a friend who loves a good at-home workout.

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The Step – Original Aerobic Platform for Total Body Fitness

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ZENY 43'' Exercise Aerobic Step Platform Adjustable Fitness Stepper with 4 Detachable Risers

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Tone Fitness Aerobic Step, Pink, Exercise Step Platform

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Here’s the truth: we start to naturally lose muscle after age 35 if we’re not actively working to maintain it. And yes, that loss of muscle contributes to the loose, crepey skin we see on our arms. But the good news? You can tone and tighten your arms over 50 with the right kind of strength training.

These 6 tricep exercises are some of my go-to moves for sculpting the back of the arms. They’re simple, effective, and can be done at home with minimal equipment. And trust me, consistent strength training makes a difference. I’ve lived through pregnancy, perimenopause, and now post-menopause and I’m stronger today than I was in my 30s.

Ready to firm up your arms? Let’s do this together.

Why Women Need Tricep Training in Midlife

Before we get into the exercises, let me say this: muscle is the magic. As we age, muscle is what keeps us looking and feeling strong. It’s what helps us maintain metabolism, keep our bones healthy, and yes, keep our skin from hanging like loose fabric.

That crepey look? It’s less about the skin itself and more about what’s underneath. When you build lean muscle, you create structure and support for your skin. And strength training is the only way to build muscle after menopause.

So, if you’ve been noticing changes in your upper arms, don’t just shrug it off as “getting older.” Pick up those weights and start reclaiming your strength.

6 Best Tricep Exercises For Firm, Toned Arms

All of these moves target the triceps – the muscle group on the back of your upper arms. You’ll want a pair of dumbbells (light to medium weight), and your bodyweight will be plenty for a few of the moves.

You can do each exercise for 12–15 reps, and complete 2–3 rounds total. 

How do you know if you are lifting heavy enough? Go for the feeling of muscle fatigue where you can barely do another rep. 

1. Tricep Kickbacks

An effective move that is easy on the shoulders!

Tricep Kickback Instructions

• Start standing with a dumbbell in each hand.
• Hinge forward slightly at the hips, elbows bent at 90 degrees and tight to your ribcage.
• Extend your arms straight back, squeezing your triceps at the top.
• Slowly return to start.

Keep your elbows high and still – only your forearms should move.

2. Overhead Tricep Extensions

Targets all three heads of the triceps.

Overhead Tricep Extension Instructions

• Hold one dumbbell with both hands and raise it overhead.
• Keep your elbows close to your ears.
• Lower the dumbbell behind your head, then press it back up to the top.

This is a great exercise for posture too. Just be sure to keep your core tight so you’re not arching your back.

3. Tricep Dips

This is a body weight exercise and you just a sturdy chair or bench.

Tricep Dips Instructions

• Sit on the edge and place your hands beside your hips.
• Slide your hips off the edge, legs bent.
• Bend your elbows to lower your body, then press back up.

This one can be tough at first. Modify by keeping your feet closer to your body or do fewer reps until you get stronger.

4. Tricep Push-Ups

These are a challenge but effective!

Tricep Push-Up Instructions

• Start in a plank position or on your knees.
• Keep your hands just narrower than shoulder-width.
• Lower your body, keeping elbows tight to your sides.
• Push back up.

You’ll feel this in your arms and your core. And yes, you can absolutely start on your knees.

5. Skull Crushers (Lying Tricep Extensions)

Don’t let the name scare you!

Skull Crushers Instructions

• Lie on your back with a dumbbell in each hand.
• Extend arms straight up over your chest.
• Bend at the elbows to lower weights toward your forehead.
• Extend arms back up.

Just remember to move from your elbows—not your shoulders.

6. Narrow Chest Press

This move is a double-win: it strengthens the chest while zeroing in on the triceps. By keeping the elbows close to your sides, you shift more of the work to the back of the arms—exactly where we want it!

Narrow Chest Press Instructions

• Lie on your back, knees bent and feet flat on the floor. Hold a dumbbell in each hand.
• Start with your elbows tucked close to your ribcage and your palms facing in (neutral grip).
• Press the weights straight up over your chest, keeping those elbows in tight.
• Slowly lower the dumbbells back to the starting position with control.

Don’t let your elbows flare out, this isn’t a wide chest press. Keeping them narrow is what activates those triceps!

Is your goal to build muscle in middle age? I recommend also trying my eight simple strength training exercises to prevent menopause muscle loss!

Firm Arms Are Possible at Any Age

Ladies, aging arms are natural—but feeling weak or unhappy in your skin doesn’t have to be. I’ve lived through the hormonal rollercoaster of midlife and menopause, and what I’ve learned is this:

You have to work a little harder to hold onto your muscle—but it’s so worth it.

Strength training won’t bulk you up. It will make you feel strong, confident, and energized. And it’s your best tool for fighting that crepey skin and soft tissue we start seeing in our 40s and 50s.

So grab those dumbbells. Commit to doing these moves 2–3 times a week. You’ll be amazed at how much better your arms look—and more importantly, how much better you feel.

The good news? There are some simple strategies you can implement right now to make it easier to stick with your fitness routine.

I’m breaking down the six practical strategies I share with my personal training clients!

1. Set Out Your Workout Clothes Ahead of Time

If you’re a morning exerciser, this one is a game-changer. Laying out your workout clothes the night before removes a major barrier between you and your workout: decision fatigue. When you wake up and everything is ready to go, it’s easier to slip into your gear and get moving without thinking twice.

And it doesn’t just work for morning workouts. Even if you prefer evenings or lunch breaks, having your gear ready signals to your brain that your workout is non-negotiable. Think of it as a little nudge for your future self—because your future self will thank you when getting dressed becomes effortless.

Check out these amazing Lululemon lookalikes from Amazon for less to freshen up your workout wear!

2. Use a Timer or Alarm

Life gets busy, and our schedules can get messy. That’s why using a timer or an alarm is such a powerful habit hack.

• Morning workouts: Set an early alarm and commit to hitting the floor, treadmill, or yoga mat the second it goes off. Treat it like any other important appointment.
• Midday or evening workouts: Set a timer for when it’s time to take a break from work, errands, or chores. This acts as a gentle reminder to prioritize your health.

Holding yourself accountable with these little cues may feel small, but over time, they help build a powerful habit of showing up for yourself consistently.

3. Have Your Workout Planned and Ready

Nothing kills motivation faster than staring at a screen or gym floor wondering what you “should” do. That’s where planning comes in.

Having a workout ready to go—whether it’s a strength session, a quick HIIT circuit, or a yoga flow—removes the mental load of decision-making. Tools like GHUTV make this super easy by providing daily workouts and monthly calendars so you never have to guess what to do. You simply follow the plan, which increases your chances of sticking with it.

The key here is preparation. Even a 10-minute plan is enough if it’s structured and ready to go.

4. Find an Accountability Partner

There’s a reason why people swear by workout buddies—it’s harder to skip a session when someone else is counting on you. Accountability partners provide encouragement, motivation, and a sense of community.

You don’t have to overcomplicate this. Even checking in with a friend via text or scheduling a weekly Zoom workout counts. Knowing that someone else is rooting for you makes showing up a lot easier and, honestly, a lot more fun.

5. Remember, 10 Minutes is Enough

One of the biggest excuses I hear is, “I don’t have time.” Let me stop you right there—10 minutes is enough. A short burst of movement is better than no movement at all.

Mini workouts can fit into the cracks of your day and still deliver results over time. The idea is simple: doing something consistently, even in small doses, beats sporadic, long sessions that feel overwhelming.

This is especially important for middle-aged women, who are balancing work, family, and everything in between. Remember, small steps add up to big results.

6. Have Fun With It

If fitness feels like a chore, it’s going to be much harder to stick with. The secret to long-term consistency is finding ways to enjoy your workouts.

• Dance along to your favorite songs
• Try a new type of class or online workout
• Mix in outdoor activities like hiking, walking workouts for weight loss, or biking
• Bring back old favorites, like my favorite cardio step exercises!

When you make exercise fun, it stops feeling like a task and becomes something you look forward to. Laughter, movement, and joy are all part of a sustainable fitness routine—don’t underestimate their power.

Consistency in exercise doesn’t have to be complicated, and it certainly doesn’t have to feel like a punishment. By setting yourself up for success with these six simple tips—laying out your clothes, using timers, planning your workouts, finding an accountability partner, embracing short sessions, and keeping it fun—you can make fitness a natural and enjoyable part of your daily routine.

Remember, middle age is the perfect time to prioritize yourself. Every workout, no matter how small, is a step toward more energy, strength, and confidence. Start small, stay consistent, and make it enjoyable—because showing up for yourself is the best gift you can give your body and your mind.

Life looks different, my body feels different, and honestly, I kind of love it.

Here’s what I do differently now—what I’ve learned, what I’ve let go of, and what I embrace wholeheartedly after being a fitness trainer for 40 years.

How I Approach Fitness: From Sprints to Strolls

At 40, workouts might have been about pushing harder, running longer, or burning more calories. But at 60, I focus more on strength training, mobility, and longevity.

I understand that muscle is key to aging well, and I prioritize weight training and functional fitness more than intensity.

At 40, I also was a runner. Running gave me that high, that feeling of accomplishment, and let’s be honest, that calorie burn. But somewhere along the way, my back chimed in with a firm, “Yeah, we’re not doing that anymore.” So, I listened.

Now, I’m a walker. I lace up my shoes, get outside, and soak up fresh air, sunshine, and the mental clarity that comes with moving through nature. I also use a walking pad every day indoors to increase my movement!

I’ve also learned the power of recovery days—yes, two whole days a week where I let my body rest. I incorporate preventative efforts, like this daily sciatica stretch that keeps low back pain away, and I make sure to use these warm up moves for middle age women before any activity!

And let’s talk about electrolytes—a revelation. At 40, I bounced out of bed at 5 a.m. ready to work out.

At 50, I started noticing I was dragging more than usual (hello perimenopause) until I realized that my body needed more salt (yes, really!). A little extra sodium through my favorite LMNT electrolytes, and suddenly, I had my energy back. Moral of the story? Your body changes—listen to it.

My Nutrition Priorities: Quality Over Quantity

In my 30s, I fell for the low-fat craze, the calorie counting, the “this diet will change your life” nonsense. Now? I eat to nourish. I love food. I don’t eat like a bird; I eat like a woman who understands that food is fuel. Your diet is about nourishment, not deprivation.

I focus on quality— protein intake, anti-inflammatory foods, and healthy fats to support muscle, hormones, and energy levels. And I don’t stress over an occasional glass of wine or dessert.

But the biggest shift? Food is about connection. It’s about sitting down with family and friends, sharing a meal, and enjoying it—without guilt. The idea that food is the enemy? Left that behind with my low-fat phase.

Use my Free Protein Calculator to see exactly how much protein you should target for your weight and activity level.

My Mindset on Aging: Strength Over Superficiality

At 40, I cared more about how my body looked. At 60, I care more about how it functions. I want to be strong, mobile, and capable—for today, and for 20 years from now.

This is why I focus on functional fitness, which keeps me strong for everyday life!

I embrace aging as a privilege and prioritize longevity, strength, and self-care over superficial goals. But beyond the physical changes, my mindset has evolved too.

I’ve read more books, experienced more life, and learned that giving people grace is one of the best things you can do. I subscribe fully to Brené Brown’s philosophy that ‘clear is kind’- I no longer dance around hard conversations. Life is too short for passive-aggressive nonsense. 

Say what you mean, mean what you say, and give people the benefit of the doubt. It makes life a whole lot easier.

Learn more about how you can build muscle after menopause (and burn more fat!), and common workout mistakes to watch out for!

You may also enjoy these simple exercises to prevent menopause muscle loss
—they are a game changer!

Recovery and Rest: Sleep is the Real MVP

Let’s talk about sleep. I used to wear exhaustion like a badge of honor. Five hours a night? No problem. I was running a business, raising kids, working out like a machine—who had time to sleep?

Then 50 hit, and I learned the hard way that sleep is non-negotiable. Turns out, your body does some of its best work while you sleep—burning calories, repairing muscles, balancing hormones. I now prioritize getting 7+ hours a night, and let me tell you, it has changed everything.

My mood, my workouts, my energy. If I could go back, I’d shake my 40-year-old self and say, “GO TO BED.”

Menopause is Messy: Let’s Talk About It

Menopause isn’t just about hot flashes. It’s a hormonal rollercoaster that can impact everything from sleep and metabolism to mood and memory. Understanding menopause weight gain and why it happens is so important to your overall wellness!

I’m eight years post-menopause, and while I’m on the other side now, I went through what I call hormone hell.

The good news? There’s more information now than ever before. I’m a huge advocate for HRT (Hormone Replacement Therapy)—it changed my life. But I will always stand on my soapbox and say this: what you eat and how you move matter just as much, if not more. 

You can take all the hormones in the world, but if you’re not fueling your body well and staying active, you’re still going to feel like crap.

And ladies, let’s talk about menopause out loud. No more suffering in silence. Every woman should read The New Menopause—it should be required reading before perimenopause even starts.

The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts

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How I Define Success: The Shift That Matters

At 40, success was about achievements—career goals, fitness goals, checking things off the list. Now? Success is how I feel every day. Strong. Energized. Capable. Surrounded by the people I love.

One of the biggest mindset shifts as I age is understanding how precious time really is. You don’t think you’re going to change how you see the world, but you do. You start realizing that time with family and friends matters more than anything. 

That the next few decades aren’t something to dread, but something to protect, nurture, and make the most of.

Final Thoughts: Aging is a Gift

Would I go back to 40? Nope. Sure, my skin was a little firmer, and my joints weren’t stiff or sore…But at 60, I have more wisdom, more confidence, and more peace than ever before. Aging isn’t something to fear—it’s something to embrace.

So, here’s to getting older—stronger, smarter, and hopefully a little funnier. Because if we can’t laugh at ourselves, what’s the point?

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A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)

As women hit middle age and beyond, our bodies go through natural changes. Joints lose some elasticity, muscles tighten more easily, and balance and coordination can become more challenging. This makes warming up even more important than it was in our 20s.

A proper warm-up doesn’t just prepare you for exercise—it helps protect your joints, improves your range of motion, and primes your muscles so you can move safely and efficiently.

That’s why I always tell my clients: your warm-up should focus on mobility. Mobility work is your secret weapon to move better, feel better, and stay active as you age. Think of it as essential prep work for your joints and muscles—getting your body ready for whatever comes next in your workout, whether that’s strength training, a walking workout, or a HIIT session.

Skipping mobility exercises might not hurt today, but over time, your joints and muscles will start sending signals that you ignored them. And trust me—you will notice.

Here’s a quick, effective mobility routine you can do anywhere.

Warm Up Instructions

Perform each move for 10–12 reps per side, and you’ll feel looser, more energized, and ready for action.

1. Hamstring Scoops

This move loosens tight hamstrings and activates your glutes and lower back.

How to do it:

1. Stand tall, feet hip-width apart.
2. Sweep one leg straight out in front of you, keeping your knee slightly bent, as you reach toward your toes.
3. Return to standing and repeat on the same leg, then switch sides.

2. Arm Circle Walks

This exercise opens up your shoulders and upper back while increasing blood flow to your arms.

How to do it:

1. Extend both arms straight out to the sides.
2. Make small circles forward for half your reps, then backward for the remaining reps.
3. Keep your core engaged and your shoulders relaxed.

3. Knee Hug to Forward Lunge

This move mobilizes your hips and stretches your hamstrings while waking up your lower body.

How to do it:

1. Stand tall and bring one knee toward your chest, hugging it gently.
2. Step forward into a lunge, keeping your front knee over your ankle.
3. Return to standing and repeat on the other side.

4. Traveling Lateral Lunges

This stretch strengthens your inner thighs, glutes, and hips while improving lateral mobility.

How to do it:

1. Step your right foot out to the side, bending your right knee and keeping the left leg straight.
2. Push off your right foot to return to standing and step out to the left.
3. Continue moving side to side.

5. Skips

This move elevates your heart rate slightly while activating your calves, glutes, and hamstrings.

How to do it:

1. Skip forward using a light bounce from your toes.
2. Pump your arms naturally as you lift your knees.
3. Land softly and repeat.

6. Alternating Runner’s Lunge to Twist

This exercise opens your hip flexors and thoracic spine, improving mobility in both your hips and upper back.

How to do it:

1. Step into a forward lunge with your right leg.
2. Twist your torso gently toward your right side.
3. Return to standing and repeat on the left side.

7. Hip Circles

This move loosens your hip joints and warms up the muscles around your pelvis.

How to do it:

1. Stand with feet shoulder-width apart, hands on your hips.
2. Make slow, controlled circles with your hips clockwise for half your reps.
3. Reverse direction for the remaining reps.

8. 1,2,3 Toe Touch (Kicks)

This move stretches hamstrings and calves while engaging your core for balance.

How to do it:

1. Lift your right leg straight in front of you and reach for your toes with your opposite hand.
2. Lower and repeat with your left leg.
3. Count “1,2,3” for each kick to keep rhythm.

9. Lateral Shuffles

This exercise warms up your hip stabilizers and legs, while improving coordination.

How to do it:

1. Stand with feet hip-width apart, knees slightly bent.
2. Shuffle to the right for a few steps, then back to the left.
3. Keep your chest up and stay low in your stance.

Whether you’re lifting, walking, or doing a HIIT workout—don’t skip mobility. This warm-up routine is essential for middle-aged women to protect joints, prevent injury, and improve performance.

Do it consistently, and your body will thank you now—and well into the future.

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A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)

Life looks different, my body feels different, and honestly, I kind of love it.

Here’s what I do differently now—what I’ve learned, what I’ve let go of, and what I embrace wholeheartedly after being a fitness trainer for 40 years.

How I Approach Fitness: From Sprints to Strolls

At 39, workouts might have been about pushing harder, running longer, or burning more calories. But at 59, I focus more on strength training, mobility, and longevity.

I understand that muscle is key to aging well, and I prioritize weight training and functional fitness more than intensity.

At 39, I also was a runner. Running gave me that high, that feeling of accomplishment, and let’s be honest, that calorie burn. But somewhere along the way, my back chimed in with a firm, “Yeah, we’re not doing that anymore.” So, I listened.

Now, I’m a walker. I lace up my shoes, get outside, and soak up fresh air, sunshine, and the mental clarity that comes with moving through nature. I also use a walking pad every day indoors to increase my movement!

I’ve also learned the power of recovery days—yes, two whole days a week where I let my body rest. I incorporate preventative efforts, like this daily sciatica stretch that keeps low back pain away, and I make sure to use these warm up moves for middle age women before any activity!

And let’s talk about electrolytes—a revelation. At 39, I bounced out of bed at 5 a.m. ready to work out.

At 50, I started noticing I was dragging more than usual (hello perimenopause) until I realized that my body needed more salt (yes, really!). A little extra sodium through my favorite LMNT electrolytes, and suddenly, I had my energy back. Moral of the story? Your body changes—listen to it.

My Nutrition Priorities: Quality Over Quantity

In my 30s, I fell for the low-fat craze, the calorie counting, the “this diet will change your life” nonsense. Now? I eat to nourish. I love food. I don’t eat like a bird; I eat like a woman who understands that food is fuel. Your diet is about nourishment, not deprivation.

I focus on quality— protein intake, anti-inflammatory foods, and healthy fats to support muscle, hormones, and energy levels. And I don’t stress over an occasional glass of wine or dessert.

But the biggest shift? Food is about connection. It’s about sitting down with family and friends, sharing a meal, and enjoying it—without guilt. The idea that food is the enemy? Left that behind with my low-fat phase.

Use my Free Protein Calculator to see exactly how much protein you should target for your weight and activity level.

My Mindset on Aging: Strength Over Superficiality

At 39, I cared more about how my body looked. At 59, I care more about how it functions. I want to be strong, mobile, and capable—for today, and for 20 years from now.

This is why I focus on functional fitness, which keeps me strong for everyday life!

I embrace aging as a privilege and prioritize longevity, strength, and self-care over superficial goals. But beyond the physical changes, my mindset has evolved too.

I’ve read more books, experienced more life, and learned that giving people grace is one of the best things you can do. I subscribe fully to Brené Brown’s philosophy that ‘clear is kind’- I no longer dance around hard conversations. Life is too short for passive-aggressive nonsense. 

Say what you mean, mean what you say, and give people the benefit of the doubt. It makes life a whole lot easier.

Learn more about how you can build muscle after menopause (and burn more fat!), and common workout mistakes to watch out for!

You may also enjoy these simple exercises to prevent menopause muscle loss – they are a game changer!

Recovery and Rest: Sleep is the Real MVP

Let’s talk about sleep. I used to wear exhaustion like a badge of honor. Five hours a night? No problem. I was running a business, raising kids, working out like a machine—who had time to sleep?

Then 50 hit, and I learned the hard way that sleep is non-negotiable. Turns out, your body does some of its best work while you sleep—burning calories, repairing muscles, balancing hormones. I now prioritize getting 7+ hours a night, and let me tell you, it has changed everything.

My mood, my workouts, my energy. If I could go back, I’d shake my 39-year-old self and say, “GO TO BED.”

I also make sure to incorporate mobility moves for women over 50 before every workout!

Menopause is Messy: Let’s Talk About It

Menopause isn’t just about hot flashes. It’s a hormonal rollercoaster that can impact everything from sleep and metabolism to mood and memory. Understanding menopause weight gain and why it happens is so important to your overall wellness!

I’m eight years post-menopause, and while I’m on the other side now, I went through what I call hormone hell.

The good news? There’s more information now than ever before. I’m a huge advocate for HRT (Hormone Replacement Therapy)—it changed my life. But I will always stand on my soapbox and say this: what you eat and how you move matter just as much, if not more. 

You can take all the hormones in the world, but if you’re not fueling your body well and staying active, you’re still going to feel like crap.

And ladies, let’s talk about menopause out loud. No more suffering in silence. Every woman should read The New Menopause—it should be required reading before perimenopause even starts.

How I Define Success: The Shift That Matters

At 39, success was about achievements—career goals, fitness goals, checking things off the list. Now? Success is how I feel every day. Strong. Energized. Capable. Surrounded by the people I love.

One of the biggest mindset shifts as I age is understanding how precious time really is. You don’t think you’re going to change how you see the world, but you do. You start realizing that time with family and friends matters more than anything. 

That the next few decades aren’t something to dread, but something to protect, nurture, and make the most of.

Final Thoughts: Aging is a Gift

Would I go back to 39? Nope. Sure, my skin was a little firmer, and my joints weren’t stiff or sore…But at 59, I have more wisdom, more confidence, and more peace than ever before. Aging isn’t something to fear—it’s something to embrace.

So, here’s to getting older—stronger, smarter, and hopefully a little funnier. Because if we can’t laugh at ourselves, what’s the point?

View this post on Instagram

A post shared by Chris Freytag: Over 50 Health and Fitness Expert (@chrisfreytag)

You can lift weights, walk, run, or do yoga—but if your muscles and joints are tight, you’re setting yourself up for discomfort and possibly even injury. And let’s be real: once you hit your 40s and 50s, recovery takes a little longer, and our bodies don’t bounce back as quickly as they used to.

That’s why a proper warm-up matters now more than ever.

One of the best things you can do for your fitness longevity is start every single workout with mobility work. These aren’t just stretches; they’re dynamic exercises that improve your range of motion, activate key muscles, and prep your body for performance.

Today, I’m sharing 4 mobility moves I think every woman should do before a workout. These are quick, easy, and can be done anywhere—at the gym, at home, or even outside on the trail.

The 4 Must-Do Mobility Moves Before Every Workout

You don’t need a 20-minute warm-up—just a few intentional movements that target the areas most women struggle with: hips, spine, hamstrings, and quads.

1. Side Bends

If you’ve ever felt tight in your low back or stiff in your torso, this one’s for you.

Why it matters

Side bends stretch and lengthen your obliques and the muscles along your sides, which tend to get tight from sitting and lack of rotation. They also wake up your core and improve spinal flexibility.

How to do it

• Stand with your feet hip-width apart.
• Reach your right arm overhead, keeping your shoulders relaxed.
• Gently lean to the left, feeling a stretch through your right side.
• Hold for 2-3 seconds, then return to center.
• Repeat on the other side.

Do 8-10 reps per side, moving slowly and with control.

Pro tip

Engage your core as you move—this isn’t just a passive stretch!

2. Forward Fold

If your hamstrings feel like steel cables, you need this one.

Why it matters

Tight hamstrings and a stiff lower back can throw off everything from your squats to your posture. Forward folds loosen things up and bring blood flow to the spine.

How to do it

• Stand tall with feet hip-width apart.
• Hinge at your hips and slowly fold forward, letting your arms hang toward the floor.
• Bend your knees slightly if needed—this is about mobility, not touching your toes.
• Take a deep breath at the bottom, then slowly roll up to standing.

Repeat 5 times, moving with your breath.

Pro tip

As you roll up, think about stacking your spine one vertebra at a time for maximum benefit.

3. Quad Stretch

Your quads (front of your thighs) are key players in most workouts—so wake them up!

Why it matters

Tight quads and hip flexors can cause knee pain and restrict hip movement, especially if you sit a lot during the day.

How to do it

• Stand tall and grab your right ankle, pulling your heel toward your glutes.
• Keep your knees close together and your chest lifted.
• Hold for 20-30 seconds, then switch legs.

Repeat 2-3 times per side.

Pro tip

Need balance support? Hold onto a wall or chair so you can focus on the stretch.

4. Runner’s Lunge with Spinal Twist

This one is a game changer for hip mobility and spinal rotation.

Why it matters

Most women have tight hips, especially if they sit for work. This move opens your hips, stretches your hip flexors, and improves thoracic spine mobility—essential for posture and core health.

How to do it

• Start in a lunge position with your right foot forward, left leg extended back.
• Place both hands on the floor inside your front foot.
• Lift your right arm toward the ceiling, twisting through your upper body.
• Hold for a breath, then bring your hand back down.
• Switch sides.

Do 5 twists per side.

Pro tip

Move slowly and focus on lifting through your chest as you twist.

How to Make This a Habit

Here’s the best part: these moves take less than 5 minutes. That’s all it takes to reduce injury risk, improve your workout, and feel amazing.

My advice? Make this your non-negotiable warm-up. Do it before strength training, cardio exercise, or even a daily yoga practice. It’s the easiest way to give your body the care it deserves.

Ladies, if you want to keep crushing your workouts into your 50s, 60s, and beyond, mobility is non-negotiable. These 4 moves may seem simple, but they set the tone for better performance, fewer injuries, and a stronger, more flexible body.

So next time you’re tempted to skip your warm-up, remember: a few minutes now saves you pain later.

Why Mobility Matters (Especially After 50)

Mobility refers to how well your joints move through their full range of motion. It’s not just about flexibility—it’s about protecting joint health, muscle activation, and overall movement quality.

Here’s why this matters:

• Aging naturally reduces mobility. Over time, we lose collagen, muscle elasticity, and joint lubrication. This makes us feel stiff and achy if we don’t actively work on it. Explore the benefits of flexibility and mobility to understand how they both impact your health and wellness.
• Poor mobility equals poor workouts. If your hips, spine, and shoulders are tight, your form suffers. That leads to compensations and, eventually, injuries.
• Mobility improves performance. Whether you’re lifting weights, doing Pilates, or taking a spin class, moving better means moving stronger and safer.

Simply put: a few minutes of mobility work now saves you from pain later.

Let me start by saying this: supplements aren’t magic—but for me, they’re part of my insurance policy. I eat well, I exercise regularly, and I prioritize sleep and stress management. But even with all of that, I still take supplements to help fill in the gaps and support my body as I navigate post menopause and the aging process.

Think of it like this: you wear a seatbelt even if you don’t plan to crash. Supplements are my version of that seatbelt—they give me peace of mind and support areas I know I need based on bloodwork, symptoms, and how I feel day to day.

But here’s the thing—your body is different than mine. You don’t need to copy my exact routine. Supplements should be personalized based on your health history, hormone levels, and lifestyle. The goal isn’t to take everything under the sun, it’s to figure out what you need to feel your best.

These are the supplements I personally take—based on what’s worked for my body, my lab results, and how I feel every day. I’m here to share what has helped me as a 59-year-old woman who’s been through all the stages—pregnancy, perimenopause, and now post menopause—and who’s been in the health and wellness field for over 35 years.

A few important notes before we dive in:

• I’m not your doctor.
• You don’t need everything on this list.
• I may earn a small commission if you purchase through some of my links.  
• Always read labels and talk to your healthcare provider before starting something new—especially if you’re managing medications or health conditions.

So with that said, I’ll share exactly what I use, why I use it, and what’s worked (and not worked) for me—so you can feel more empowered to build your own routine. 

My Daily Morning Supplement Routine 

These are the supplements I take every morning.

AG1

This is essentially my daily nutritional insurance. It’s a high-quality, all-in-one supplement that supports energy, gut health, and immunity. For those of us juggling a busy lifestyle, fluctuating hormones, and aging bodies, it’s a powerful way to fill nutritional gaps with ease and consistency.

It replaces my multi-vitamin, any minerals I used to take, adaptogens and probiotics-It’s all in this one drink. AG1 has totally simplified my supplement game. Check out my full AG1 review for even more details!

Use my coded link to get a free canister, scoop, shaker bottle, Vit D+K and 5 travel packets with your first order!

Collagen

I take collagen every morning for my skin, joints, hair, nails and a little boost of protein. I’m trying to keep my hair growing ;-). I mix it right in with my AG1 and shake it up. 

Learn more about the benefits of collagen and why I use it in my daily routine!

Here are two collagen brands I recommend:

• Vital Proteins Collagen Powder
• The Pause Nutrition Skin & Bone Collagen Powder 

Vitamin D3 + K2

This is for your hormones, bones, mood, immunity. Almost every person I know is deficient, and it matters for literally everything! You should take these together. The K2 helps it actually absorb properly.

Check out the 14 signs of vitamin D deficiency to watch for.

Here are two Vitamin D3 + K2 brands I recommend:

• Vitamin D3 + K2 by AG1 (click on the link, go to shop to find D3+K2)
• Vitamin D + K2 Metagenics  

Omega 3

This is for overall health, heart, brain, and eye health, as well as supporting the immune system and reducing inflammation. This is the EPA, DHA and ALA. Yes, walnuts and chia seeds have ALA but you get the DPA and EPA from fish and I don’t eat fish everyday.

Here are two omega 3 brands I recommend:

• Nordic Naturals
• The Pause Nutrition Omega 3 + Vit D3+K2 

Vitamin C

This is for your immune system! And your skin, mood and stress. Basically, it’s the miracle vitamin that is cheap and water soluble. You can’t overdose on Vitamin C– I load up every day.

Here are two Vitamin C brands I recommend:

• Metagenics Ultra Potent Vitamin C
• Pure Encapsulations Ascorbic Acid

My Supplement Routine During Every Workout

These are the supplements I take with every workout.

Electrolytes

Using electrolytes improve my hydration and help fuel my workouts. I feel so much better when using electrolytes for workouts and long days of activity. They make me feel overall more energetic.

Yes, they are salty but there is lots of science and information on the FDA’s misguidance on sodium and why we crave sodium. I use ½ packet for my workout and ½ packet later in the day for energy.

Read my full LMNT electrolyte review to see why I chose this clean brand!

Use my LMNT Electrolytes coded link to get a free sample pack of eight different flavors with any purchase!

Amino Acids

These help to fuel my workout without actually eating a meal. Well known female advocate, Dr. Stacy Sims, recommends having a little something before you work out-even just a small scoop of protein powder in water.

It helps steady your blood sugar, reduces stress on the body, and supports better muscle performance. You don’t need a full meal-just enough to fuel your body and get more out of your workout.

I use Perfect Aminos and stir them in a small cup of coffee before my workout. There are no calories just the amnio acids to fuel my workout. They do not break your fast but add fuel to your muscles.  

Here is the amino acid supplement I recommend:

• Perfect Aminos (I like vanilla and chocolate!) 

My Supplement Routine After Each Workout

These are the supplements I take after each workout.

Protein Powder

It’s for muscle repair and recovery, metabolism, hormones, blood sugar, satiety. I use a whey protein powder after my workout to refuel. It helps me hit my daily goal. Protein powder is not for everyone but I love it. 

I make a protein smoothie for breakfast that has a scoop of protein powder, cottage cheese, frozen fruit and almond milk! Between the collagen, amino acids and protein powder – I have almost 50 g of protein in the morning.

Just getting started with protein powder? Check out my full breakdown of the best protein powder options!

Here are two protein powder brands I recommend:

• Naked Nutrition Whey (I like vanilla and chocolate!) 
• Truvani Plant Based Protein (I like vanilla and chocolate peanut butter!) 

My Evening Supplement Routine

These are the supplements each evening at bedtime.

Turmeric

Turmeric primarily through its active component curcumin. There are lots of great health benefits of turmeric that come from its anti-inflammatory and antioxidant properties.

I have enjoyed the Organifi Gold Turmeric Tea every night for the past 5 years. Lots of yummy ingredients, no sugar and helps with evening relaxation.  

Use my Organifi Gold Tea coded link to get an additional 20% off at checkout automatically (Tastes like a creamy chai!)

I also recommend this turmeric supplement:

• The Pause Nutrition Tumeric Supplement

Magnesium

I take magnesium for sleep, stress, muscle recovery and regularity. There are many forms of magnesium that focus on specific things. Check out these 9 symptoms of magnesium deficiency to watch out for!

These are the magnesium supplements I recommend:

• BioOptimizers Magnesium Breakthrough (This is the one I take! Has 7 forms of magnesium and is recommended by Dr. Hyman!)
• Pure Encapsulations Magnesium (glycinate for sleep)
• Pure Encapsulations Magnesium (citrate for regularity)

Additional Supplements

These are supplements I don’t take because I personally don’t need them right now. But many women ask me about these and some of these may smart for you to take depending on your needs.

Here are the supplements and brands I recommend: 

Calcium

Calcium supplements can be especially helpful for women who aren’t getting enough through food and aren’t doing regular strength training—since both are key to maintaining strong bones. As estrogen declines in menopause, bone loss speeds up, and if you’re not lifting weights or eating calcium-rich foods, a supplement can help support bone density and reduce fracture risk.

These are the 6 early warning signs of osteoporosis to watch for.

Here are the calcium supplements I recommend:

• Pure Encapsulations Calcium Citrate
• Metagenics Bone Builder

Fiber

We need adequate fiber daily to support digestion, stabilize blood sugar, keep things moving, and fuel a healthy gut. The recommended amount is 25 grams per day at least and if you aren’t pooping daily, you need more fiber.

These are good sources of fiber to add to your diet, as well as a supplement if needed.

Here are the fiber supplements I recommend:

• Thorne FiberMend
• Fiber GDX by Dr. Marie Claire Haver

Immunity

For avoiding getting knocked out by your kids or grandkids cold. This keeps your system strong when you are running on empty or feeling rundown. 

These are the immunity supplements I recommend:

• Stamets 7 Mushroom Blend (I do take this in the winter. It is highly recommended by Dr Hyman!)
• Megafood Elderberry Chews (I also have taken these in the winter. Elderberry and zinc are great for immunity) 

Joint Support

Joint supplements can be a great option for women experiencing stiffness, aches, or reduced mobility—especially during or after menopause when estrogen drops and inflammation can increase.

If you’re not moving regularly or you’ve started to notice joint discomfort during everyday activities or workouts, a quality joint supplement may help support flexibility and reduce inflammation.

These are the joint supplements I recommend:

• Thorne Joint Support Nutrients
• Pure Encapsulations Glucosamine Chondroitin

CoQ10

This supports heart health, cellular energy, and can help fight off fatigue and brain fog.

These are the CoQ10 supplements I recommend:

• Pure Encapusulations CoQ10
• Thorne CoQ10

Creatine

Creatine isn’t just for bodybuilders…it’s a powerful supplement for midlife women looking to maintain muscle mass, boost strength, and support brain health.

I jumped on this bandwagon months ago and I’m so glad I did! Check out my full creatine experience to see why I finally started taking it.

What I’ve noticed: my knees don’t ache during lunges anymore (huge win), and while I didn’t feel a crazy energy surge, I already have a lot of energy. I’m taking it as much for the muscle and joint support as I am for the brain health benefits.

And that myth about instantly gaining 3–5 pounds of water weight? Not my experience at all. Yes, creatine pulls water into your muscles which is actually a good thing for strength and recovery but I didn’t see any big jump on the scale.

Here are the brands I recommend:

• Create Gummies (I’ve been using these – very convenient!)
• Naked Creatine
• The Pause Nutrition Creatine

Digestive Enzymes

Many of you complain that you need these and they do work for those of you who get bloated from eating roughage and other foods.

These are the digestive enzyme supplement brands I recommend:

• BioOptimizers Masszymes
• Pure Encapsulations Digestive Enzymes

I hope this peek into my personal supplement routine helps you feel more informed—not overwhelmed. Remember, there’s no one-size-fits-all solution when it comes to your health. What matters most is tuning into your body, getting curious about how you feel, and working with a trusted healthcare provider to build a supplement plan that actually supports you.

Whether you’re navigating midlife changes, trying to boost your energy, or just looking for a little extra support—you’re not alone. I’m right here with you, learning and evolving too. Take what resonates, leave what doesn’t, and trust yourself in the process.

Here’s to feeling strong, supported, and vibrant—at every stage of life!

Back then, creatine had a bad reputation. We were told we’d gain five pounds of water weight and “bulk up.” No thank you.

But at 59, after 35+ years of training women through menopause and beyond, I decided to try Create Creatine Gummies for myself. Eight months later? I’m still taking them.

Creatine is a naturally occurring compound that helps your muscles produce quick energy during strength training — and that matters even more after menopause.

How I found it? I went deep. I read the research on muscle loss after menopause, looked into cognitive health studies, searched “best creatine for women over 50,” skimmed supplement labels, and narrowed it down to one that fit my lifestyle.

Here’s exactly what happened.

What You’ll Love About Create Creatine Gummies ❤️

If you’re wondering whether creatine for women over 50 is actually worth it, here are the specific benefits I’ve personally experienced after eight consistent months.

1. Muscle Support Without Bulk

I’ve noticed slightly better muscle tone and the ability to push heavier weights — without getting “big.” Women do not accidentally bulk. What I’ve experienced is firmness and strength.

2. Simple, No-Mix Convenience

Three gummies every morning. That’s it. No shaker bottle. No gritty powder. No adding “one more scoop” to my routine.

3. Consistency Made Easy

The best supplement is the one you’ll actually take. Because these are simple, I’ve stayed consistent for eight months — and consistency is where the magic happens.

4. No Water Weight Drama

Yes, creatine pulls water into the muscle cell — that’s part of how it works. But I experienced zero bloating or scale spikes. None.

My Experience

When it comes to creatine for women over 50, real-life experience matters more than hype — so here’s exactly how it fit into my daily routine.

Unboxing & First Impressions

The ingredient list was straightforward. Creatine monohydrate. No unnecessary extras. That matters to me. If I’m recommending something to midlife women, I want transparency and third-party testing.

Setup & First Use

No loading phase. No complicated timing. I simply started taking 5 grams daily (three gummies) in the morning. Done.

My “aha” moment? Realizing how easy it was.

Routine & Adaptation

I take them every morning before I strength train. If I’m traveling, they go right in my bag. No mess.

Pro tip: timing matters less than consistency. Just take it daily.

Results & Reflections

Week 1: Nothing dramatic.
Week 4: Slightly better muscle pump.
Month 3+: Able to push heavier weights.
Month 8: Subtle but noticeable improvements in tone and strength.

Creatine is not magic.

You still have to lift. You still have to eat enough protein. But it gives you a small edge — and in midlife, small edges add up.

I also appreciate the emerging research around creatine and cognitive support. If I can support my muscles and my brain at 60? I’m in.

Considered But Skipped

I looked at traditional powders and some trendy blends. Powders work great — but I’m already using protein powder and collagen. I didn’t want more mixing. Gummies won for simplicity.

What to Consider

Before adding creatine for women over 50 into your supplement routine, here are a few practical things to think through.

Cost

Gummies are typically slightly more expensive than powder. For me, the convenience is worth it. Think of it as an investment in strength and longevity.

Usage Frequency

Daily. Creatine works through saturation — meaning consistency matters more than timing.

Lifestyle Fit

Perfect for women who strength train 2–4 times per week and want muscle support during menopause.

Safety & Limits

Creatine monohydrate is one of the most studied supplements available. That said, always talk to your healthcare provider if you have kidney issues or medical concerns.

Potential Downsides

If you’re expecting overnight transformation, you’ll be disappointed. This is subtle support — not a quick fix.

Buying Guide 🛒

If you decide creatine for women over 50 makes sense for you, here’s what to know before purchasing.

Where to Buy:
You can shop Create Creatine Gummies directly through my Amazon storefront.

(Disclosure: This is an affiliate link. I only share products I personally use and trust.)

Price & Deals:
Pricing varies depending on bundles and seasonal promotions.

What’s in the Bottle:

• Creatine monohydrate (5g daily serving)
• Pre-measured gummies
• No unnecessary fillers

How to Use Creatine (Quick Start)

Using creatine for women over 50 is simple, but a few smart habits can help you get the most benefit.

Frequency

Take 3–5 grams daily. No loading phase required.

Timing

Any time of day works. I prefer mornings before my workout.

Pair It With

• Strength training (2–4x per week)
• 25–30 grams of protein per meal
• Progressive overload

Safety Reminder

Start with recommended dosage. Stay hydrated. Consult your healthcare provider if unsure.

Maintenance

Store in a cool, dry place. Easy.

Why Creatine Matters More After 50

Understanding why creatine for women over 50 is especially relevant starts with what happens to our muscles and metabolism after menopause.

After menopause, estrogen declines. Muscle loss (sarcopenia) accelerates. Less muscle means slower metabolism, lower bone density, and decreased balance.

Muscle is your longevity organ.

The more we preserve, the stronger and more independent we remain.

If you’re already strength training, creatine can support:

• Muscle power
• Recovery
• Metabolic health
• Potential cognitive function

Fitness is medicine. And protecting your muscle is part of that prescription.

Final Thoughts

At the end of the day, creatine for women over 50 isn’t about trends — it’s about long-term strength and healthy aging.

At 60, I’m not chasing skinny.

I’m chasing strong.
I’m chasing independence.
I’m chasing long-term vitality.

Creatine isn’t flashy. It’s not extreme. But it’s one more small habit that supports strength, energy, and healthy aging.

Small steps add up.

If you’re strength training in midlife and want an extra edge, this may be worth exploring.

👉 Shop my creatine pick here!

Creatine FAQs

If you’re still unsure whether creatine for women over 50 is right for you, these common questions may help clarify things.

I started searching for tummy-friendly tops when my body began shifting in midlife. What used to lay flat suddenly clung in all the wrong places. And I know I’m not alone. So many of you have messaged me saying, “Chris, I just want a top that skims—not squeezes.”

These Amazon tops are casual, flattering pieces designed to work with your body, not against it.

How I Found These 🔍

I searched things like “best tops to hide belly over 50,” “flowy tops for menopause belly,” and “Amazon blouses that don’t cling.” I read reviews, checked fabric blends, and ordered several to try myself. These are the winners I’d actually wear (and do wear!).

For reference: I’m 5’5”, about 130 lbs, and typically wear a size small.

This post contains affiliate links. You can shop all of these in my Amazon storefront here.

Casual V Neck Sleeveless Top

What You’ll Love ❤️

Banded bottom = shape without cling
The banded hem gently defines your waist without squeezing your midsection. It gives that “blousey” look that camouflages belly fullness beautifully.

Soft, drapey fabric
The material is lightweight and moves with you instead of sticking to you—huge win during hormonal bloat days.

Versatile styling
I’ve worn this with shorts, jeans, and even layered under a cardigan for travel days.

25+ color options
If you love something, grab it in two colors. Trust me.

What to Consider

Lightweight fabric means nude undergarments work best.

Sleeveless may not be for everyone—easy fix: layer with a denim jacket.

Sizing: S–XXL

Casual V Neck Short Sleeve Top

What You’ll Love ❤️

Ruching detail at the neckline
Draws the eye upward (which helps visually balance the midsection).

Banded bottom for tummy control (without control wear!)
This is key. It stays put and creates shape without tucking.

Move-with-you comfort
Perfect for errands, lunch dates, or travel days.

15+ colors available

My Experience

This is one of those throw-on-and-go tops. I didn’t have to fuss with it all day. No adjusting, no pulling it down. That alone makes it worth it in midlife!

Sizing: S–XXL

Striped Cap Sleeve Knit Sweater

What You’ll Love ❤️

Structured but not stiff
This knit holds its shape beautifully, which helps smooth the silhouette.

Boxy cut = belly-friendly
It doesn’t hug the stomach area. Instead, it drapes straight down.

Stripes done right
The pattern adds interest without overwhelming your frame.

Year-round weight
Light enough for summer, easy to layer in fall.

What to Consider

• Slightly more structured than the others.
• If you prefer flowy fabrics, this one feels more tailored.

Sizing: S–XXL

Flowy Peplum Sleeveless Babydoll Top

What You’ll Love ❤️

Peplum silhouette = tummy camouflage magic
This shape is made for menopause bellies. It skims over the midsection and flows out gently.

Lightweight for hot flashes
Breathable fabric is a must in this stage of life.

Flattering V-neckline
Balances the fuller middle by elongating your torso visually.

25+ colors & patterns

My Experience

This is my go-to on hot summer days when I don’t want anything touching my stomach. It gives shape without clinging and feels feminine without being fussy.

Sizing: S–XXL

High Neck Sleeveless Waffle Top

What You’ll Love ❤️

Waffle texture hides lumps and bumps
Texture is your friend in midlife dressing.

Faux knot detail
Adds interest and soft draping right where you want it.

Soft + breathable
Perfect for warmer weather or layering.

25 color options

What to Consider

• High neck draws attention upward but may feel warm in peak summer heat.
• Slightly more casual overall.

Sizing: S–XXL

Bow Detail Babydoll Peplum Top

What You’ll Love ❤️

Peplum flare for midsection coverage
Again, this silhouette works wonders if you’re carrying weight in your tummy.

Soft, lightweight material

Subtle puff sleeve
Adds shape to the shoulder, which helps balance hips and belly.

12+ color options

My Experience

This one surprised me. The bow detail adds personality without being over the top. I felt polished but comfortable—great for dinner out.

Sizing: S–XXL

Casual V Neck Loose Fit Tank

What You’ll Love ❤️

Relaxed fit through the midsection
This one truly floats away from the body.

Extra soft fabric

Great layering piece
Perfect under cardigans or lightweight jackets.

15+ colors

What to Consider

• More casual than dressy.
• Works best slightly front-tucked or left loose depending on your shape.

Sizing: S–XXL

You don’t have to sacrifice comfort for style—and you definitely don’t have to settle for tops that make you feel like you need to suck in your stomach all day. The right top will work with your body, not against it—and help you walk out the door feeling like your most confident self.

Whether you’re dressing for a casual day out or a summer vacation, I hope these flattering tops give you a few fresh ideas to feel fabulous at every age.

How to Choose the Best Tops for Menopause Belly Fat

After 35+ years working with women, here’s what I always recommend:

• Look for drape, not cling
• Choose V-necks or scoop necklines
• Embrace peplum and A-line shapes
• Use texture (waffle, knit) to your advantage
• Skip stiff, tight fabrics

Your body isn’t the problem. The cut of the clothing is.

Final Thoughts

You don’t need to hide your body. You just need clothes that respect it.

Menopause changes our shape. Hormones shift where we store fat. That’s normal. The goal isn’t to squeeze into what worked at 35. It’s to dress the body you have now—with confidence and comfort.

Fitness is medicine. Strength training helps. Walking helps. But loving yourself in the meantime? That matters just as much.

If you want to browse all my midlife fashion finds in one place, head to my Amazon shop!

More Flattering Amazon Finds for Women Over 50

I love finding amazing looks for less on Amazon. Shop my other guides below to find fashion that works for your body, and your budget!

• Best Summer Dresses for Women Over 50
• Best Athletic Skirts for Women on Amazon
• Most Flattering Bathing Suits for Women Over 50
• Best Shorts for Women 50+ on Amazon

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These days, I care about comfort, organization, energy, and not feeling wiped out when I arrive. After decades of trips, I’ve dialed in the travel products that actually make a difference for women 50+. No gimmicks. No clutter. Just things that work.

Travel essentials, explained:

These are the small, smart tools that reduce friction—less digging, less wrinkling, less neck pain, less “why did I pack this?” moments.

How I found them:

Trial and error. Packing fails. Hotel mirrors I couldn’t see in. Plane rides that wrecked my neck. And yes—many late-night Amazon rabbit holes searching things like “best travel steamer” or “neck pillow that doesn’t ruin your spine.” These kept popping up… and they earned their place.

You can shop everything here: Shop My Travel Essentials (These are things I personally use and travel with.)

Organization That Makes Packing Feel Easy

These are the simple, no-fuss tools I rely on to stay organized, pack smarter, and avoid suitcase chaos while traveling.

Packing Cubes (Non-Negotiable)

Why I love them:
These completely changed how I pack. I know exactly where everything is, I don’t overpack, and unpacking at home is faster.

What stood out:

• Keeps outfits together
• Makes carry-on packing realistic
• No more suitcase chaos

Best for: Anyone who wants calm instead of rummaging.

Travel Laundry Bags

Why I love them:
Dirty clothes go here—not mixed in with clean ones. When I get home, laundry is basically done.

Tiny win, big impact:
Stays organized on long trips and makes post-travel recovery easier.

Jewelry Organizer (Compact + Tangle-Free)

Why I love it:
Small compartments = no tangled necklaces, no lost earrings.

Perfect for: Women who like options but hate mess.

Beauty & Getting Ready (Because Hotel Lighting Is Rude)

These travel beauty essentials help me feel polished and confident, even when hotel bathrooms and lighting aren’t doing us any favors.

Lay-Flat Makeup Bag (Viral for a Reason)

Why I love it:
It opens flat on the counter so I can see everything. I’ll never go back to digging through zipper bags again.

Midlife bonus:
Holds skincare, makeup, eye patches—everything.

Travel Mirror (Light + Magnification)

Why I need it:
Hotel mirrors are not made for mature eyes. Period.

This gives me:

• Proper lighting
• Magnification
• Confidence my makeup looks right before I walk out the door

Makeup Remover Pouches

Why they’re genius:
No spills. No bottles. Toss a few in your bag and you’re set.

Viral Eye Patches

Travel secret weapon:
Reduces puffiness from flights. I keep them in my makeup bag and use them the morning after I land.

Clothes That Look Fresh (Without Lugging an Iron)

Because I want to step out wrinkle-free without wasting time—or patience—on unreliable hotel irons.

Mini Travel Steamer

Why I swear by it:
I hate looking wrinkled. This little steamer works fast, packs easily, and saves outfits.

Reality check:
Hotel irons are unreliable. This isn’t.

Slim Sunglasses Protector Case

Why it’s smart:
Protects sunglasses without taking up half your purse.

Plane Comfort & Tech That Saves Your Sanity

These are the comfort and tech must-haves that keep me supported, charged, and far less achy while flying.

Travel Neck Pillow

Why it matters now:
Neck pain after flights is not optional anymore.

This one:
Actually supports your neck so you don’t arrive stiff and sore.

Portable Phone Charger (4 Full Charges!)

Why I carry it:
My phone always dies on planes. This keeps me connected the whole trip.

3-in-1 Wireless Charger

Hotel essential:
One charger for phone, watch, and earbuds. I even keep these in my guest rooms.

Health, Energy & Feeling Like Yourself

Travel can throw your routine off, so these essentials help me stay consistent with my energy, digestion, and overall well-being.

Compact Supplement Holder

Why it matters:
Keeps me consistent with vitamins, supplements, and progesterone—even on the go.

AG1 Travel Packs

My morning non-negotiable:
I drink this first thing every morning to keep my gut happy when traveling. Learn more in my personal AG1 review after over 3 years of using it!

LMNT Travel Packs

Game changer for energy:
Electrolytes without the nonsense. Amazing for flights, workouts, and long walking days. Learn more about how LMNT electrolytes have transformed my energy!

Walking, Exploring & Carry-On Must-Haves

When I travel, I walk a lot—these essentials keep me comfortable, supported, and prepared for long days on my feet.

My Favorite Walking Shoes

Why they travel with me everywhere:
I walk a lot when I travel. These are supportive, comfortable, and kind to my feet. Learn. more about how I choose supportive walking shoes for my feet!

Carry-On Tote

Why I love a good tote:
Room for snacks, sweatshirt, water bottle, computer, chargers, wallet—everything I need close by.

Final Thoughts

Travel should energize you—not exhaust you. These products help me stay organized, comfortable, and feeling like myself wherever I go. I’d absolutely rebuy every one of these.

👉 Shop everything I use and love here: Shop My Travel Essentials

Fitness is medicine—even on the road. Take care of your body, your energy, and your peace. Small things make a big difference.

What is the Oura Ring?
The Oura Ring is a smart ring that tracks sleep, activity, and recovery using heart rate, heart rate variability, movement, and body temperature data.

How I found it:
I searched things like “Is the Oura Ring worth it?” and “Oura Ring vs Apple Watch,” watched a few unboxings, skimmed reviews, and talked to friends who already wore one. The Oura Ring Gen 4 kept popping up as a quieter, more lifestyle-friendly option. After some curiosity—and a little skepticism—I decided to try it.

After wearing the Oura Ring Gen 4 for over one year, this is my honest, real-life review.

Finding the Right Oura Ring Fit (This Matters!)

Before you wear the Oura Ring full time, use the sizing kit. This step matters more than you think.

I initially wore mine on my left hand because that’s often recommended, but it didn’t feel right. I switched to my right forefinger and never looked back. I also sized up slightly, knowing summer swelling was coming.

And here’s a big one: you must wear it to bed to get the full benefit. I cannot sleep with anything tight on my fingers, so comfort was non-negotiable for me.

What I Love About the Oura Ring Gen 4

Sleep Awareness Went Way Up

I’ve always valued sleep, but this ring made me truly prioritize it. Seeing my REM, light, and deep sleep patterns helped me identify what was helping—or hurting—my rest. Small changes added up quickly.

Sleep quality is so important, especially as we age. You might also enjoy these strategies to get better sleep, and the sleep gadgets that really made a difference for me.

The Readiness Score Keeps Me Mindful

The Readiness Score combines sleep, activity, and heart rate variability to estimate how recovered your body is. I don’t always agree with it—sometimes I feel great even when the score suggests rest—but it has made me much more aware of my habits.

Activity Tracking Without Pressure

The Oura Ring tracks steps, daily movement, and estimated calories in a very non-judgy way. I can glance at my activity score and know I’ve moved without feeling overwhelmed.

Battery Life Is a Win

I charge the ring about once a week, usually while I shower. It’s quick, simple, and stress-free.

All My Health Data in One Place

Skin temperature, blood oxygen, resting heart rate, and HRV are all stored in one app. I especially love the quarterly health summaries—it’s motivating to see patterns over time.

As a personal trainer, this kind of feedback is incredibly valuable.

My Day-to-Day Experience with the Oura Ring

Unboxing & First Impressions

The ring is sleek, lightweight, and minimal. Once I had the right size, it felt natural almost immediately.

Setup & First Use

Setup was quick—download the app, pair the ring, and you’re ready to go. No hiccups.

How It Fits Into My Routine

I wear the ring day and night, but I often take it off during workouts, especially strength training, to avoid scratches. I recently added silicone ring covers, which have been a great solution when lifting.

Oura Ring vs Apple Watch

I still use my Apple Watch for workouts and real-time heart rate. Outside of workouts, I’ve gone back to wearing a regular watch.

What I love most is less buzzing and fewer distractions. My Apple Watch workouts sync seamlessly to the Oura app, so all my movement still counts.

The step counts aren’t always identical, but they’re close enough—and I don’t sweat the small stuff.

The Triple Crown Challenge

One of my favorite motivators is something Oura calls a “Triple Crown” day—when your Readiness, Sleep, and Activity scores all hit 85 or higher.

It’s become a little personal game for me. Not obsessive—just mindful.

When I earn a crown, it tells me I’m doing the basics well: moving my body, prioritizing rest, and allowing recovery. The hardest crown for me to earn? Readiness. That’s where listening to my body still matters most.

Oura Ring Gen 4 Review: Is It Worth It for Women Over 40?

As women move through perimenopause and menopause, sleep quality, recovery, and energy levels can change dramatically. This is where the Oura Ring Gen 4 really stood out for me.

Instead of pushing harder, it helped me listen to my body—especially on days when poor sleep or higher stress showed up in my readiness score. While it’s not a medical device, it provided valuable awareness around patterns I might have otherwise ignored.

If you’re a woman over 40 who cares about strength, longevity, and feeling good day to day—not perfection—this kind of feedback can be incredibly helpful.

Not sure if a fitness tracker is right for you? Check out my guide on the pros and cons of fitness trackers for middle-aged women!

Cycle Tracking for Younger Women

While cycle tracking isn’t relevant for me anymore, I love that this feature exists. I wish I’d had a tool like this in my 20s, 30s, and 40s—it’s a powerful way to build body awareness.

Do You Need the Oura Membership?

The ring technically works without a membership, but the $5.99/month subscription unlocks the meaningful insights.

If you want detailed trends, personalized recommendations, and long-term data, I think it’s worth it.

Good to know: You can use FSA or HSA dollars to pay for the ring itself.

Accessories I Actually Use

• Silicone ring covers for strength training
• Decorative stackable rings to dress it up

These small additions made daily wear easier and more enjoyable.

What to Consider Before You Buy

• Cost: An investment, not a necessity
• Usage: Works best with daily and nightly wear
• Lifestyle fit: Great for everyday life and travel
• Learning curve: Very minimal
• Potential downsides: Requires a membership; readiness score doesn’t always match how I feel

Final Thoughts on My Oura Ring Gen 4 Review

I started as a skeptic, wondering if I really needed another wellness gadget. After nine months, I can confidently say the Oura Ring Gen 4 has earned its place in my routine.

It’s not about perfection—it’s about awareness.

For me, this smart ring has been like a quiet little coach, gently nudging me toward better sleep, smarter recovery, and more mindful movement. And that’s exactly the kind of tech I can get behind.

Product Image	Product Name	Primary Button
	Oura Ring 4 – Smart Ring – Up to 8 Days of Battery Life	Check Price
	Ring Cover for Oura Ring Gen 4/3, Anti-Scratch Elastic Silicone Oura Ring Case Protector	Check Price
	Sterling Silver Stackable CZ Ring for Women | Thin Band for Stacking	Check Price

Oura Ring 4 – Smart Ring – Up to 8 Days of Battery Life

Check Price

Ring Cover for Oura Ring Gen 4/3, Anti-Scratch Elastic Silicone Oura Ring Case Protector

Check Price

Sterling Silver Stackable CZ Ring for Women | Thin Band for Stacking

Check Price

Oura Ring Gen 4 FAQs

Not because we don’t care, but because we want to feel confident, comfortable, and relevant without trying to look younger or follow outdated rules.

So today, I’m sharing six things I choose to wear over 60 and some of them might surprise you. Yes, clothes matter, but this list goes beyond outfits.

It’s about what we wear on our bodies every day for comfort, support, protection, and confidence. Things that help us feel good in our own skin.

No rules. No “age-appropriate” nonsense. Just real-life choices that work beautifully for this stage of life.

Let’s dive in!

1. Wear Clothes That Fit Your Body Right Now

This one is huge and honestly, it’s an act of self-respect.

Our bodies change over time. Weight fluctuates. Hormones shift. Muscle mass changes. That’s normal especially over 60.

What’s not helpful is squeezing into clothes that fit 10 or 15 pounds ago. Tight clothes don’t make us look smaller; they actually do the opposite. They’re uncomfortable and irritating on top of that.

I believe in dressing for the body you have today, not the body you used to have or hope to have someday. Buy clothes that fit you now.

Choose pants that feel good (and yes, I will never go back to low-rise). If you want something flowy to skim over your belly, do it. If layering helps you manage hot flashes or temperature swings, that’s smart not sloppy.

If you’re working toward weight loss, invest in a few good basics that fit your current body. Feeling confident today supports healthier choices tomorrow.

And if you have clothes you love that don’t fit right now? One of the best tips I’ve ever heard is to move them into another closet or pack them away for the time being so you’re not staring at them every morning. That small shift alone can make a big difference.

More Tips for Dressing for Comfort in Middle Age

• Best Tops for Women Over 50 to Hide Belly Fat
• 7 Style Tips to Look 10 Pounds Lighter Instantly
• How to Wear Leggings in Middle Age (Yes, You Can!)

2. Wear a Supportive Bra That’s Comfortable 

Menopause changes everything and yes, things shift. Typically, gravity pulls things downward…ugh. That’s just reality. At 60, I want and need lift and structure, but I do not want to suffer through an underwire. Thankfully, you don’t have to.

A good, supportive bra instantly improves how your clothes fit and how you feel standing in them. Your posture improves, tops drape better, and you look more pulled together without even trying.

Most women over 60 are wearing the wrong bra size. Breast tissue changes with age, weight fluctuations affect fit, and gravity does its thing. All of that means the bra you bought five years ago may no longer be doing you any favors today.

I’ve found some great bras that offer support, comfort, and lift without the misery at affordable prices. I always thought I need to “invest” in a good bra… no longer! And every woman should own a good nude bra. It disappears under clothing and works with almost everything in your closet.

I’m so passionate I wrote an entire guide on the Most Comfortable Bras for Women in Middle Age that outlines all the best options for you!

A supportive, comfortable bra is not optional over 60—it’s foundational.

3. Wear Comfortable Shoes (You Can Still Have Style)

I am officially done gritting my teeth through uncomfortable shoes.

At this stage of life, I will always choose feeling good—but that doesn’t mean giving up style. Comfortable shoes have come a long way, and there are so many options now that support your feet and look great.

These are a few of my favorite comfortable shoes at my age:

• Zero Pain Heels. I wore this shoe for 12 hours straight at my son’s wedding with zero pain! Now I own 3 colors!
• My Favorite Walking Shoes. I love my walking shoes with a wide toe box and tons of cushion (same feel as high-end brands, at a 1/3 of the price). Check out my guide on choosing the right walking shoes to learn what exactly to look for!
• Casual Sneakers. These are the casual sneakers with good support I wear constantly.
• Comfortable Sandals. Birkenstocks sandals are a staple in my wardrobe. (yes, they’re trendy and literally designed for comfort)
• Dressy Heels. I wore these dressy heels for 4–5 hours for a dinner party. Maybe not all night but no pain for that period of time!

Your feet carry you through life. Treat them well.

 Comfortable shoes help you stay active—and movement is medicine.

4. Wear Your Hair in an Updated, Intentional Way

Your hairstyle makes a huge impact—probably more than any outfit.

Whether you’ve gone gray or you’re still coloring, many of us are dealing with thinning hair, dryness, and constant root maintenance.

Trust me, I’ve tried everything: serums, supplements, red light therapy—you name it. I haven’t seen dramatic regrowth, but I have found things that help me feel better about my hair.

What’s helped the most?

• Shampoo Alternative. I stopped using shampoo altogether. My hair is extremely dry, so I “wash” with this conditioner and the texture difference is incredible. 
• Clip-In Hair Extensions. I experiment with clip-in hair extensions, and they are fun. Side pieces, ponytails—they give subtle volume and instantly make my hair look fuller. I always recommend real human hair so you can have your hair stylist color and cut it to blend naturally. Or get color samples before you buy a full set.
• Hair Toppers and Halos. These can also be absolute game-changers. They truly change how you look—and how you feel. This company will do virtual consultants and custom color. 

When your hair feels good, your confidence follows.

5. Wear Body Moisturizer Every Single Day

In my 30s, I put on body lotion when I had time. In my 60s, I put it on every single day.

As we age, our skin produces less collagen and fewer natural oils. That’s why dryness, crepey skin, and irritation show up more quickly.

I apply a good-quality body moisturizer right after showering, and I reapply to my arms and legs every night. The brand I’ve linked is specifically formulated for aging skin, and I can tell the difference!

Look for ingredients like hyaluronic acid, niacinamide, and shea butter. Yes, it may feel like extra effort but it makes a huge difference in how your skin looks and feels.

This is one of the simplest daily habits with the biggest payoff.

Learn more by exploring my favorite anti-aging skincare products for women over 50!

6. Wear Sunscreen Every Day

If I could go back in time, sunscreen would be non-negotiable.

So much of the sun damage we’re trying to reverse now started decades ago. But here’s the good news: it’s never too late to protect your skin. In fact, our skin is thinner and more fragile over 60, which means it needs even more protection.

I wear sunscreen every single day on my face, neck, chest, hands, and body. Age spots on the backs of your hands? That’s sun damage. Protect them.

Here are a few of my favorite sun-protection finds:

• Daily Tinted Moisturizer. I wear a tinted SPF moisturizer on my face everyday in the sun.
• Lightweight Body Sunscreen. This is my go-to brand for a lightweight sunscreen for my body. I just bought this set!

Protecting your skin today helps preserve it for the years ahead.

These are the six things I choose to “wear” over 60…not because I should, but because they help me feel strong, comfortable, and confident in my body.

PS. I also recommend reading the three things I recommend women over 50 stop wearing!

But after more than 35 years of training women through every life stage, here’s what I know for sure:

You don’t have to choose.
And honestly? You shouldn’t.

Pilates and weightlifting aren’t rivals, they’re partners. When combined thoughtfully, they create a body that’s strong, mobile, resilient, and built to last. And for women in midlife, that combination can be a game-changer.

As I always say: Fitness is medicine and the best medicine is balanced.

Pilates and Weightlifting: Not Opposites, But Complements

One of the biggest myths in fitness is that you must commit to one “style” of training. But the body doesn’t work in silos and neither should your workouts.

Here’s how I explain it to my clients:

• Pilates teaches you how to move well
• Weightlifting teaches you how to move more

Together, they build strength from the inside out.

What Pilates Does Best

Pilates trains the muscles that support your spine, hips, and shoulders—the ones that protect you during everyday life and during strength training.

Pilates focuses on:

• Core stability and deep abdominal strength
• Postural alignment
• Breath awareness
• Controlled, functional movement
• Joint-friendly mobility

What Weightlifting Does Best

Strength training delivers:

• Increased muscle mass
• Stronger bones (critical after 40!)
• Improved insulin sensitivity and metabolism
• Greater power and confidence
• Protection against age-related muscle loss

This matters even more during perimenopause and menopause, when hormonal changes naturally challenge muscle and bone health.

Put them together, and you get a training approach that supports strength, mobility, balance, posture, and long-term independence.

That’s the sweet spot.

Why Pilates Makes You a Better Lifter

If you’ve ever felt wobbly in a squat, strained your back during a deadlift, or struggled with balance during lunges, Pilates can help.

At the heart of Pilates is core stability, and I don’t mean crunches. I mean the deep stabilizing muscles:

• Transverse abdominis
• Pelvic floor
• Multifidus
• Deep hip stabilizers

These muscles act like your body’s internal support system.

When they’re strong:

• You brace better during lifts
• Your spine stays protected
• Your form improves
• Your risk of injury goes down

Pilates also improves proprioception—your body’s awareness in space. That awareness helps you:

• Maintain alignment
• Control tempo
• Move through full, safe ranges of motion

All of which are essential when lifting weights, especially as joints get more sensitive with age.

Pilates also improves mobility. Mobility is what allows strength to feel good instead of stiff or painful.

When women commit to mobility, I consistently see:

• Less joint pain
• Better posture
• Improved balance
• More confidence lifting weights
• Workouts that feel empowering instead of exhausting

Why Weightlifting Makes You Better at Pilates

The relationship works both ways.

While Pilates refines your movement, weightlifting gives you the strength to fully express it.

With more muscle:

• You can hold Pilates positions longer
• You move with more control and power
• Advanced exercises feel accessible instead of frustrating

Just as important, muscle mass is one of the strongest predictors of healthy aging. It:

• Supports metabolic health
• Protects joints
• Reduces fall risk
• Helps maintain independence

This is why I’m such a strong advocate for women lifting weights—especially in midlife. Muscle isn’t about aesthetics. It’s about freedom.

How to Combine Pilates and Strength Training (Without Overdoing It)

You don’t need extreme workouts or endless gym time to benefit from both.

Here’s a realistic, sustainable approach I recommend:

Aim for 5 Days of Strength

You don’t need to do Pilates and lifting every day. A balanced week might look like:

• 2–3 strength training sessions
• 1-2 Pilates or mobility-focused sessions (Keep scrolling for Pilates workouts to get started with!)

Listen to your body and adjust as needed.

Use Pilates as Active Recovery

On days when lifting leaves you sore, Pilates can:

• Increase blood flow
• Improve mobility
• Reduce stiffness
• Help you recover faster

It’s movement that supports your training not competes with it.

Focus on Form 

Whether you’re on the mat or holding dumbbells:

• Quality beats quantity
• Alignment matters
• Progress gradually

If you’re new to either modality, learning proper technique is worth the investment.

Prioritize Recovery

Strength and Pilates both place demands on your body. Support your workouts with:

• Adequate protein (check out these good sources of protein)
• Hydration (try my tips for drinking more water)
• Sleep (use these hacks to get better rest)
• Gentle recovery days

Remember: Progress happens when the body recovers.

“But I Don’t Have Time”- Let’s Talk Reality

One of the biggest barriers I hear from women is time. And I get it—busy schedules, family responsibilities, work, and life add up.

Here’s my honest take:

You don’t need perfect workouts.
You need consistent movement.

I encourage women to:

• Fit movement into the “cracks” of the day
• Let go of the all-or-nothing mindset
• Stop waiting for the perfect 60-minute window

Ten minutes of Pilates in the morning.
A short strength circuit later in the day.
A longer session when time allows.