Why training works differently after 40 - and how to train smarter instead of harder

May 21

When I was 25, I thought: "If I do even more, I'll look even better." Today - at almost 40 - I know that less is often more. Especially when it comes to training, hormones and your own well-being.

We women change - physically, hormonally and mentally. But while many try to work out at 40 just as they did at 25, they also wonder why they don't succeed, why their belly remains or why they lack energy.

In this article, I'll show you why your training can be different after 40 - and how you can finally achieve what you really want with targeted, hormone-friendly training: a defined, feminine body with radiance, lightness and power.

1. your body after 40: more sensitivity, less stress

From the age of 35, many women enter a new hormonal phase. It may not be the menopause yet, but you will notice changes:

You retain water more easily, especially around your stomach.
Your recovery time will be longer - after training, but also after stressful days.
You sleep worse.
Your skin becomes more sensitive and your cycle changes.

This is mainly due to falling oestrogen levels, increased cortisol influence and a more sensitive metabolism. The good news? You can positively influence all of this - with smart exercise, good nutrition and treating yourself with love.

2. why harder is not better - and may even slow you down

Many women in their 40s train too much, too hard or too haphazardly - in the hope of finally "getting rid of everything". What happens in the process:

Cortisol rises - the body retains water, especially in the abdomen.
The menstrual cycle becomes unbalanced - PMS, sleep problems and mood swings increase.
Muscles don't grow - because you don't give them any rest.

Your bottom doesn't grow during training. It grows during the break.
And your body doesn't become leaner through stress - but through smart stimuli and hormonal balance.

3. train smarter = shape more beautifully

What does "smart" mean? It doesn't mean "lazy" - but conscious, structured and hormone-friendly:

This is my smart training approach for women over 35:

2-3 targeted strength training sessions per week: focus on buttocks, core & posture.
1-2 gentle sessions such as Pilates or Mobility: for regeneration & core strengthening.
Cycle-oriented training: Step on the gas in the follicular phase, work with your body in the luteal phase - not against it.
Exercise in everyday life instead of constantly working out: 10,000 steps, lymph flow, oxygen supply - underestimated boosters!
Stress regulation is your superpower: walks, breathing work, good food.

4. this is what my training looks like today - at 40

Previously: 5-6 sessions per week, lots of HIIT, little structure, often frustration.
Today:

Monday: Pilates & 10,000 steps
Tuesday: Glutes & Sprints
Wednesday: Upper body & golf (active recovery)
Thursday: Pilates
Friday: Glutes
Saturday: Pilates + steps
Sunday: Glutes & sprints (depending on the cycle)

I train in cycles, adapt my diet to my phases and make sure I take high-quality supplements (e.g. collagen, omega-3, protein, magnesium & ashwagandha).

5 Conclusion: Your body is not a project - it's your home

You don't have to prove anything. You just need to reconnect with your body.

At 40, you don't need a fitness hell, you need training that strengthens you instead of exhausting you.
You don't need a coach who shouts "more, more, more" at you, but someone who sees you, understands you - and shows you how to build your feel-good body with ease.