'The top fitness mistakes I see women over 40 make (and how to fix them).'

Thanks to our brand partner, Fernwood Fitness

If you're over 40 and finding that the workouts you swore by in your 20s and 30s just aren't hitting the same anymore — you're not alone.

Between changing hormones, shifting energy levels and less time for yourself, fitness can feel harder to keep on top of. But according to Koryn McLaren, accredited exercise physiologist at Fernwood, it's not about giving up — it's about adjusting.

"Your body changes as you get older, and your workouts should too," Koryn told Mamamia.

This stage of life often overlaps with perimenopause, when long-term health, bone strength and energy matter more than ever. It can feel like a battle, but you don't have to navigate it solo. 

At Fernwood Fitness, women find a supportive space with trainers who truly understand the shifts they experience throughout life. With a team dedicated to designing workouts that build strength, confidence and long-term wellbeing, Fernwood helps women feel their best at every stage — including perimenopause.

So, what are the most common fitness mistakes women over 40 make — and more importantly, how can you avoid them? Koryn broke it down for us.

Skipping strength training.

Here's the thing: running, spin and cardio classes might have worked wonders in your younger years, but if strength training isn't part of your routine now, you're missing a vital piece of the puzzle. Strength training is crucial for maintaining bone density, muscle mass and metabolic health as estrogen declines.

"Bone density naturally declines from the age of 40," Koryn explained. "Strength training not only helps protect your bones, it improves insulin sensitivity, supports your heart health and helps maintain muscle mass."

To put strength training into practice, you should aim for three to four sets of four to six reps when you're lifting weights, and build from there. The key is consistency and gradually increasing the weight. Getting support from a Fernwood personal trainer or exercise physiologist can help you feel more confident and clear on how to add strength training to your routine.

Only doing cardio.

Good news: you don't need to punish yourself with back-to-back HIIT sessions or marathon spin classes. In fact, overdoing cardio (especially without enough food or protein) could actually be doing more harm than good as women go through perimenopause.

"Look, there are no real mistakes," Koryn said, instead emphasising that training in your 40s and 50s is about re-prioritising.  "But if you are just doing cardio exercise, and if women are not eating or fuelling their bodies well with protein, under-eating and over-exercising is what happens."

"The body prioritises protecting the brain and heart, so it takes energy from your muscles and bones. Even if you exercise consistently, without proper recovery and nutrition, you can actually break down muscle and bone. That's why balancing strength training with cardio is so important."

Instead, Koryn suggested aiming for two to three days of strength training plus two to three days of cardio or gentle movement like walking, yoga or pilates. Think of balance, not burnout.

Forgetting about protein.

Another big one? Not eating enough protein — especially after strength training.

"Protein is the building block of muscle and cell repair," Koryn said. "The Australian Guide to Healthy Eating recommends consuming 0.75 grams of protein per kilogram of body weight per day."

Prioritise a source of protein after your workouts to support recovery. The Dietitian Australia website recommends eating a meal with a high-quality serve of protein and a carbohydrate soon after exercise to help repair the muscle mass and replace energy stores.

Complete sources of protein include animal-based meat, eggs and dairy products (like milk, yoghurt and cheese) and for plant-based lovers, it includes soy products, quinoa, amaranth and buckwheat.

Neglecting recovery.

Let's be real: we've probably all started a new routine at some stage and then dropped off because of being too sore or tired to continue. Active recovery is just as important as your workouts.

Koryn recommended gentle movement like yoga, pilates or walking to help muscles repair and keep stress levels in check. At Fernwood, women can mix resistance sessions with pilates or yoga classes to strike the right balance.

Expecting the same results every week.

Hormones shift during perimenopause, which means your energy, mood and recovery can fluctuate too. Trying to push through with the exact same routine every single week can lead to frustration or burnout.

"Turning up some days is the hardest part," Koryn said.

"Finding a level of consistency might look slightly different each week based on where your hormones are. In perimenopause, we get a reduction in hormones, like progesterone. Progesterone is like a happy hormone that helps you feel calm and consistent, and with fluctuating levels of that you may see changes in your mental health, anxiety and stress."

"Exercise of any intensity has been shown to boost mood, and the effect is immediate. So you will see improvement in your mental clarity, improvement in your wellbeing and happiness in two hours post-exercise."

Your 40s and beyond are not the time to slow down — they're the time to train smarter. With the right mix of strength, cardio, recovery and nutrition, you can feel stronger than ever.

Ready to get started? Head to Fernwood Fitness and their team of expert trainers will support you every step of the way.

Feature Image: Getty.

Fernwood Fitness is an award-winning premium, women-only gym with an unmatched level of service and product offering. We focus on strong women, real results, and fitness services tailored to you and your goals. A Fernwood membership offers you access to a supportive community, exclusive benefits, and a commitment to empowering women.