Train smart — no chaotic workouts, no couch-potato mode.
Strong. Lean. Resilient. For Life.
Midlife brings hormonal shifts (declining oestrogen and progesterone), reduced anabolic sensitivity, changes in fat distribution, and gradual muscle and bone loss. But physiology is not destiny. With the right training structure, women can maintain — and even build — strength, lean muscle, and metabolic health well into their 50s, 60s, 70s and beyond.
This blueprint integrates cardiovascular science, resistance training research, metabolic health principles, and recovery strategies into one sustainable approach.
1. Zone 2 Cardio: Your Longevity Engine (4–6x per week)
What it is
Low-intensity aerobic work at approximately 60–70% of maximum heart rate, where you can comfortably speak in full sentences.
Why it matters in midlife
- Improves mitochondrial density
- Enhances fat metabolism and insulin sensitivity
- Supports cardiovascular and brain health
- Reduces systemic inflammation
- Improves recovery capacity between strength sessions
Declining oestrogen affects metabolic flexibility — Zone 2 training helps counteract this.
How to implement
- 30–60 minutes per session
- Power walking (ideally outdoors), hill walking, Fit2Shine outdoor classes, Fit2Shine Functional Fitness on Zoom, Fit2Shine Dance Fit studio classes, cycling, recreational swimming, dancing
- Can be done fasted or fed, depending on preference
- Keep the intensity conversational
???? Think of Zone 2 as your metabolic foundation. Everything else builds on this
2.Sprint Interval Training (SIT): Preserve Power (1–2x per week)
Fast-twitch muscle fibres decline more rapidly with age — especially in post-menopausal women. Preserving power is critical for fall prevention, metabolic health, and long-term functional independence.
What it is
Short, all-out bursts of effort (20–30 seconds), followed by full recovery.
Why it matters
- Preserves fast-twitch muscle fibres
- Increases VO₂ max
- Improves glucose disposal
- Enhances metabolic flexibility
- Supports lean muscle retention
How to do it
- Perform after Zone 2 or within Zone 2 sessions
- 4–6 rounds maximum
- 20–30 seconds of hard effort
- 2–3 minutes full recovery
Examples:
Sprints, fast feet, squat jumps, star jumps, boxing, skipping
Low-impact options: stationary bike, rowing machine, battle ropes
At Fit2Shine, we integrate these elements into our outdoor classes.
Avoid pairing SIT with heavy lower-body strength training on the same day.
During sprint efforts, participants may reach approximately 85–95% of HRmax
(Estimated HRmax = 220 − age)
Instead of a SIT session, you may also attend a HIIT class.
3. Strength Training: The Anti-Ageing Anchor (2–3x per week)
After 40, muscle becomes more resistant to growth stimulus. Resistance training becomes non-negotiable at every age — you simply need to adjust it to suit your body.
Primary benefits
- Preserves lean muscle mass
- Increases bone density (critical post-menopause)
- Improves insulin sensitivity
- Maintains metabolic rate
- Supports joint stability and functional independence
Programming guidelines
- Reps: 4–8 (focus on mechanical tension)
- Sets: 3–4 per exercise
- Rest: 90–120 seconds for compound lifts
- Tempo: 3–5 second eccentric (slow lowering phase)
- Exercises per session: 4–6 (upper body, lower body, core)
At Fit2Shine, we cover all movement patterns in our full-body strength classes.
Key for midlife women
Progressive overload is essential. Maintain or gradually increase load over time — strength loss accelerates when stimulus disappears.
Strength plus eccentric control builds durable, functional muscle.
For those with sedentary jobs (long hours sitting at a desk), “exercise snacks” are extremely beneficial — performing one short set every hour. More on this in a future article.
4. Mobility, Balance & Breathwork: Non-Negotiable for Everyone
Daily resilience (10–15 minutes)
Declining oestrogen affects connective tissue elasticity and joint stability. Daily maintenance work matters far more now than it did in your 20s.
Why it matters
- Preserves joint range of motion
- Reduces injury risk
- Improves posture
- Enhances nervous system regulation
- Supports stress and cortisol balance
Daily practice
- Hip mobility (flexion and rotation)
- Thoracic spine mobility
- Ankle mobility
- Rotator cuff activation
- Single-leg balance drills
- Deep diaphragmatic breathing
- Light fascia work (foam rolling)
Functional breathing throughout the day improves vagal tone and recovery.
Mobility is not “extra” — it amplifies strength and cardio results.
At Fit2Shine, you’ll find these elements woven into most classes, plus dedicated Balance, Mat Workout, and Breath-in-Movement sessions.
5. Nutrition: The Recovery Multiplier
Hormonal shifts increase anabolic resistance — protein intake and recovery nutrition matter more than ever.
Protein
- 1.2–1.6 g/kg bodyweight on non-active days
- Up to 1.8–2.2+ g/kg on strength-focused days
- Spread intake across 3 meals + 1 optional protein snack
- Aim for 25–40 g per meal
Priorities
- Whole, minimally processed foods
- Fibre-rich vegetables and fruits
- Omega-3-rich fats
- Adequate hydration
- Vitamin D3 with vitamin K
An 80/20 flexible approach supports long-term sustainability. Our Fit2Shine recipe book with great tips and tricks in the kitchen is available in our shop to help you.
Nutrition determines how well your body adapts to training.
Example Weekly Fit2Shine Structure
Monday:
Strength: Full-body strength or Resistance bands with balance class + Breath-in-Movement class
Tuesday:
Zone 2 classes + SIT :Outdoor class or Dance Fit or you can do 30-minute power walk + 4–6 sprints by yourself
Wednesday:
Strength: Full-body strength class + Mat Workout
Thursday:
Zone 2 classes: Outdoor AM class or PM class or you can do 30-minute power walk + 4–6 sprints by yourself
Friday:
Strength: Full-body strength class ( recording from Wednesday ) or HIIT + Balance
Saturday:
Zone 2 : Outdoor class or go for hike
Consistency beats intensity.
Join Fit2Shine and you don’t need to overthink your training — simply book your classes each week and everything is covered. You don’t need to attend every class but I recommend to pick at least 3 classes a week. Talk to me, and I’ll help you choose what’s right for you.
Join us here.