In this article I’ll be talking about building the perfect health and fitness routine for your feel good summer body. What the ideal fitness routine actually is, and how to create the one that works for you — the kind of routine you actually stick with, that supports your goals, your hormones, and your lifestyle as a woman over 40 who let’s face it has a lot of plates to keep on spinning.
No one really warned us that fitness would just feel so different in our 40’s, heck getting through the day feel tough some days when energy levels are on the floor or you have had a bad nights sleep.
It’s a time in our lives when we need to train smarter and not just always grinding it out.
And now is the perfect time to have a bit of a reset with your routine in a way that feels sustainable and not just overwhelming.
So lets look at what the perfect routine looks like and the one that I’ll be coming back to this week as I love using this time of year to get ready and start thinking about how I want to feel in my body when summer comes around this year.
Because here’ the truth that doesn’t get shouted about enough:
The perfect plan is the one you can keep doing.
It doesn’t need to be extreme. You don’t have to train like a maniac, eat like a rabbit, or suddenly morph into a morning person who lives for 5am bootcamps (unless you want to do that of course). Nope. What you need is something realistic, sustainable, and flexible enough to work with your life — not against it.
I actually believe that the 40+ health and fitness routine is about self care and helping to optimise energy rather than just train more and eat less.
So, if you’re feeling a bit lost with where to begin, or just feel conflicted with all of the different information that is out there, then I really hope that this post will help you understand the foundations of a routine that works.
Let’s build a simple but effective weekly routine that’ll get your body feeling stronger, your energy levels lifted, and your clothes fitting just right — without spending hours at the gym or cutting carbs until you’re dreaming of toast.
The Foundation: Move in a Way That Feels Good (And You’ll Keep Doing It)
When it comes to working out in your 40s and beyond, consistency is queen. And that means finding a routine that feels doable, enjoyable (for the most part), and flexible enough to fit into real life — with its school runs, work deadlines, dodgy knees and all.
Here’s what I recommend as a well-rounded weekly plan:
🏋️♀️ 2x Full Body Strength Training Sessions a Week
If you do nothing else — make this your non-negotiable. Strength training is a total game-changer as we head into midlife. It helps balance hormones, protects your joints, keeps your metabolism humming, and builds lean muscle (which naturally declines as we age).
And no, it won’t make you bulky — that’s a myth that really needs retiring.
We’re not talking about lifting crazy weights either. A couple of full-body strength workouts a week using dumbbells, resistance bands, or even just bodyweight can take you a very long way. Focus on movements like squats, lunges, pushes and pulls — the stuff that helps you move better in everyday life too.
In the Better Body Program, I will guide you step-by-step through a programmed 4 weeks training plan with, effective sessions designed specifically for women over 40.
Hot tip: Treat these sessions like appointments. Block them in your calendar and honour them like you would any other important meeting.
🏃♀️ 1x Stamina or Cardio Session
This could be anything that gets your heart rate up and your body moving for 20–40 minutes. Think:
- A jog/run
- A dance class
- A hike
- A HIIT session
- Cycling or swimming
It doesn’t have to be fancy — it just has to get you a bit sweaty and out of breath for around 20-40 minutes. This kind of work is fantastic for cardiovascular health, increasing your energy, and boosting your mood.
Pick something you enjoy, and ideally, do it somewhere that feels uplifting — outside in nature if possible. It feels so good to get out this time of year and if you are doing this in the summer choose the cooler parts of the day. Fresh air and movement is a combo that can work wonders for clearing brain fog and giving you that feel-good reset we all need sometimes.
🚶♀️ Daily Walking: 8,000–10,000 Steps
Before you roll your eyes and tell me you have hear this one before, hear me out.
Walking is one of the most underrated forms of movement. It’s low impact, stress-reducing, and helps with digestion, blood sugar control, and fat burning — especially if you’re pairing it with a whole food diet (more on that in a sec).
You don’t have to hit 10k steps on the dot every single day. But aiming for 8–10k on most days will help you move more overall without feeling like you’re “working out.” Break it up across the day — morning stroll, lunchtime walk, after dinner with the dog — whatever works for you.
I’m also a huge fan of walking in a weighted vest. This is an excellent tool , especially for those that struggle to get in more steps, this helps you to get a little more intensity doing the same amount. It also has shown to have health benefits for bone health too.
Me out on my daily weighted walk with the pooches. It’s pretty easy to get your steps in when you have dogs I know. A little more intention needed if you don’t.
🧘♀️ 10 Minutes of Stretching Before Bed
This is one of those little things that can make a big difference. A short nightly stretch helps to ease tension, reduce stiffness, and signal to your body that it’s time to wind down.
Even better, it can help you sleep deeper and wake up feeling less achy. Just 10 minutes of gentle movement — hips, hamstrings, lower back, shoulders — is enough.
Not sure what to do? I have some quick mobility and stretching sessions available on my YouTube channel, you can access them HERE. Just roll out your mat or towel, pop on some music or a calming podcast, and ease into it. Your body (and sleep) will thank you.
🎾 Bonus: Play More on the Weekends
Yes, I’m actually telling you to play. People who include play in their lives stay younger. ‘We don’t stop playing because we grow old, we grow old because we stop playing’
Find a hobby or activity that gets you moving but doesn’t feel like a “workout.” Something fun and social, where you’re present, in your body, and not staring at a screen. You are out with people or doing something you enjoy but you are also using and moving your body. My favourites are snowboarding in the winter and hiking and paddleboard in the summer.
Here are some ideas:
- Paddleboarding
- Pickleball or tennis
- Trampoline park with the kids
- A hike with friends
- Roller skating
- Gardening or yard work (it totally counts!)
This kind of “active play” is the glue that helps your routine stick. It also boosts your mental wellbeing, increases spontaneity, and reminds your body that movement can be fun and enjoyable — not just another thing on your to-do list.
Pair It With a Whole Food Diet That Works With Your Hormones
Now, you’ve probably heard it before, but I’ll say it again — you can’t out-train a poor diet.
But that doesn’t mean you need to eat like a saint or count every calorie. Instead, focus on whole, real foods that give your body the nutrients it needs to thrive. That means:
- Lean proteins (chicken, eggs, fish, tofu, Greek yoghurt)
- Fibre-rich carbs (veggies, fruit, legumes, some whole grains)
- Healthy fats (avocado, olive oil, nuts, seeds)
- Hydration (yep, I know you have heard me say that one many times)
We guide you through building balanced, hormone-supportive meals in the Better Body Plan, with simple recipes, and meal guides that don’t require hours in the kitchen.
It’s all about fuelling your body in a way that feels good and keeps energy stable, cravings at bay, and your body composition heading in the right direction.
Here’s How That Looks in a Week:
| Day | Movement Plan | Notes |
| Monday | Strength Training + 8–10k Steps + Stretch | Full body strength, 30–40 mins |
| Tuesday | 8–10k Steps + 10 Min Stretch | Gentle walk & recovery focus |
| Wednesday | Stamina/Cardio + Stretch | Brisk walk, cycling or class |
| Thursday | Strength Training + 8–10k Steps + Stretch | Dumbbells or bands, full-body |
| Friday | 8–10k Steps + 10 Min Stretch | Active recovery and mobility |
| Saturday | Active Hobby + Stretch | Hike, paddleboard, garden etc. |
| Sunday | 8–10k Steps + Gentle Stretch | Low-key movement & self-care |
Remember: it’s not about being perfect, this is just a guide rather than being set in stone. You can switch the days around to suit your schedule and don’t stress if you miss a day. It’s about consistently showing up, even if some days that means you just walk around the block and do a five-minute stretch, these little things add up.
Want a Done-For-You Plan You Can Stick With?
If this routine sounds like something you’d love to follow but you’re not sure where to start — I’ve got you.
Inside the 28-Day Better Body Program, I guide you through this exact structure step by step. You’ll get:
- Workouts designed for women over 40 (minimal equipment, short + effective)
- Walking + stretching routines
- Simple, hormone-supportive meal guides
- Coaching and accountability to help it all stick
It’s not about perfection. It’s about progress and feeling better in your own skin.
Building the “perfect” health and fitness routine as a woman over 40 doesn’t mean overhauling your life we know that the complete overhaul often means it’s just too much to try and you probably won’t end up sticking to it.
It means working with your body, not against it. Honouring your energy, your hormones, your time and your lifestyle. And most importantly, creating a routine that fits into your real world — not some idealised version of it.
Move often, eat well, stretch daily, and don’t forget to play.
Your future self is going to be so glad you started now.
Ready to make it happen and want some support? Come join us inside the Better Body Program — where real results meet real life now just. Join now and get started this week.
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