Why Your Old Workout Routine Has Stopped Working (And What to Do About It)

You’re doing everything "right" following the workouts that used to work, eating well and trying harder but nothing's changing. In fact you when results slow down.

But now your clothes fit differently, your energy is lower, and your body isn’t responding.

It’s not you. It’s your hormones.

The Perimenopause Reality Check

Between 40–55, your body undergoes one of the biggest hormonal transitions of your life.

Estrogen and progesterone fluctuate and decline and this changes your metabolic, muscular, and recovery responses.

What worked before doesn’t work the same now.

What’s Actually Happening in Your Body

• Insulin sensitivity decreases → easier fat storage, especially around the middle

• Muscle mass declines faster → unless you lift heavy with progressive overload

• Bone density drops → reduced estrogen affects bone remodeling

• Recovery slows → inflammation rises, sleep changes

• Metabolism shifts → less muscle = lower basal metabolic rate

Why Your Go-To Workouts Don’t Work Anymore

1. The Cardio Trap

Long-duration cardio increases cortisol when fuel is low, leading to more belly fat and muscle breakdown.

2. The Calorie-Cutting Mistake

Eating less signals your body to conserve energy and break down muscle.

3. The “No Pain, No Gain” Problem

High-intensity sessions without recovery spike cortisol and reduce muscle-building.

What Does Work in Perimenopause

1. Prioritise Heavy Strength Training

Heavier loads + longer rest = better muscle, insulin response, bone health, and metabolism.

2. Eat More Protein

Aim for 1.6–2.2g/kg/day.

Target 30–40g per meal.

3. Fuel Before Training

No fasted training.Have 15g protein + 20–30g carbs 30–60 minutes prior.

4. Time Your Eating

• Larger meals earlier in the day

• Stop eating 2 hours before bed

• Avoid constant grazing

5. Correct Nutrient Support

• Omega-3: 2–3g EPA/DHA daily

• Vitamin D + K2

• 25g fibre daily

• Magnesium glycinate for sleep and recovery

6. Train With Your Symptoms

Adjust volume/intensity based on sleep, stress, and symptom patterns.

The Bottom Line

You don’t need more cardio. You don’t need fewer calories. You need a method designed for your over-40 physiology.

When you train with not against your hormones, your body responds.

Most women see:

• Increased energy in 2–3 weeks

• Strength gains in 4–6 weeks

• Body composition changes in 8–12 weeks

You’re not broken. You just need a different approach.

Ready to Stop Guessing?

Our 6-Week Stronger Self Program is designed specifically for women 40+ who want a clear, sustainable, evidence-based plan.

Book your consultation and train with a method built for your biology.