5 health and fitness tips every woman should know

As an online personal trainer and health coach specialising in supporting women over 30, I’ve witnessed how crucial it is to adjust fitness strategies to suit different life stages.

Midlife often brings its own challenges, from hormonal changes to balancing career, family, and that ever-present “mum guilt.” However, with the right approach to health and fitness, you can not only manage these shifts but thrive through them. 

Here are my top five fitness tips, tried and tested with my clients, to help every woman navigate midlife with strength, energy and confidence.

1. EMBRACE STRENGTH TRAINING

Strength training is a game-changer for women over 30. The saying “use it or lose it” holds especially true as natural muscle loss accelerates with age. Beyond building muscle, strength training supports bone density which can decline as our oestrogen levels drop. 

I’m a HUGE advocate in the power of strength training and encourage all my clients to incorporate it into their routine at least two to three times a week. My approach focuses on compound exercises that target major muscle groups, ensuring workouts are not only effective but also enjoyable and time efficient.

If you’re new to strength training, start with bodyweight exercises and gradually introduce weights. This progression can yield incredible improvements in strength, bone health, body shape and overall confidence.

2. FOCUS ON PROPER NUTRITION 

Many women over 30 aren’t consuming anywhere near enough protein in their diets. Protein becomes even more important as we age because it supports muscle repair, helps maintain lean muscle mass and plays a vital role in managing hormonal changes. It also boosts metabolism and promotes satiety, which can assist with weight management.

Aim to prioritise a protein source at every meal such as lean meats, fish, eggs, legumes, and dairy.

If hitting your protein goals feels like a challenge, I recommend a high-quality protein supplement like Recover Protein. This supplement has been a game-changer for many of my clients, aiding muscle recovery post-workout, reducing cravings, and supporting overall wellness. I enjoy adding it to smoothies or mixing it into Greek yogurt for a delicious, protein-packed breakfast or snack.

3. PRIORITISE REST AND RECOVERY

Midlife is the time to embrace smarter, not harder, fitness. Overtraining or neglecting recovery can lead to burnout and injuries, something I help women avoid by focusing on balanced, sustainable routines. The truth is, you don’t need endless HIIT classes or hours of cardio to achieve great results.

Make rest days a priority and listen to your body’s signals. Activities like walking and yoga are excellent for recovery, improving flexibility and reducing stress.

Quality sleep is another area I emphasise in my coaching—it's absolutely essential for long-term success. I encourage my clients to aim for 7-8 hours of sleep per night to help the body repair, recharge, and perform at its best. Lack of sleep can lead to fatigue, hormonal imbalances, and sugar cravings, all of which can hinder progress. A well-rested body not only performs better but also supports your overall health and wellness.

4. EXPLORE ACTIVITIES YOU LOVE

The best part of fitness is that it doesn't have to be a chore! Finding a physical activity that you enjoy is going to help keep you motivated to maintain a consistent routine. Whether it’s dancing, cycling, hiking, or joining a fitness group, participating in activities you enjoy will make your journey so much easier.

One of my favourite suggestions to my clients is walking with a friend. It’s a brilliant way to stay active while catching up and connecting. The more enjoyable the activity, the more likely you’ll look forward to it and make it a regular part of your life.

5. EMBRACE A POSITIVE MINDSET

Your mindset can make or break your fitness journey. Midlife can feel like a time of significant change, but I see it as an opportunity to focus on your health, strength, and overall well-being.

Shift your perspective from “I have to work out” to “I get to take care of my body.”

Celebrate small wins, practice gratitude and focus on progress over perfection. I believe that fitness is a journey, not a destination, and every step forward, no matter how small, is a victory. With the right mindset and consistent effort, you’ll not only improve physically but also grow into the best version of yourself.