As women age, hormonal changes, muscle loss, and recovery time become bigger factors in fitness. But that doesn’t mean you can’t train smarter and stay strong! In this video, we break down the most effective workout strategies for women 40 and beyond—so you can stay fit, healthy, and energized.
💡 In This Video, You’ll Learn:
✅ The best training methods for maintaining muscle and bone health
✅ Why strength training is crucial for metabolism and longevity
✅ How to optimize recovery and prevent injuries
✅ The role of nutrition and supplements in supporting post-menopausal fitness
You don’t need to train harder—you just need to train smarter!
Want to go deeper? Start here:
Microlearning Courses
Focused courses on supplements, hormones, and training—each under 3 hours
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Menopause 2.0
Your complete science-based guide to training through midlife and beyond
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Next Gen: Training Active Girls
For coaches, parents & teachers helping girls thrive through puberty and sport
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▶️ Watch Next:
Continue learning with these related videos:
The Truth About Women’s Training & Nutrition | Dr. Stacy Sims on Andrew Huberman Podcast
Is Mainstream Exercise Advice Sexist? Here’s the Truth! | Dr. Stacy Sims on Diary of a CEO
Why Women Need a Different Approach to Nutrition & Training | Dr Stacy Sims on The Proof
👩🔬 About Me:
I’m Dr. Stacy Sims, exercise physiologist, nutrition scientist, and author of ROAR and Next Level. My mission is simple: stop training women like small men. I help you understand and work with your physiology – for better performance, health, and longevity.
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Im 45 playing badminton, and jumping skipping rope. Not much time just Thursdays and Friday few hrs. Is this helpful at least in the long run?? I have severe bloating, gas and IBS C issues. Very difficult to have meat that i used to consume before.
How would this affect low back arthritis? I've read to not heavily impact the low back bc that'll make it worse?
It’s hard to jump when we pee a little 😮
I'm 220lbs. I started weights yesterday (again). I'm I reading this wrong.. I only need to eat 8oz protein?
❤
Jumping is out for me, I have a herinated disc in neck which gets sore anytime I try high impact 😢
it’s not just a couple scrambled eggs a chicken at lunch and small steak at dinner. My doctor told me I need to eat 150 pounds of protein right now. Do you know how much protein that is? A couple scrambled eggs, a steak and a chicken are not gonna get you to 150 g of protein.
I have severe arthritis so jumping just kills my joints. I don’t understand why you would suggest jumping? It may not be for everyone don’t you think?
What if you have problems with impact? Physically, I can handle jumping and impact, but I have vestibular migraines, and I get dizzy or bouts of vertigo when my head moves or shakes too much.
I have L4,L5 and S1 spondy. What's alternative to jump training w/o the pain and damage.
Is it normal to feel somewhat scared of jumping both feet onto a box? Well, this is how I feel :/ any tips to help me out ?x
What can one do as an alternative for the jump training when they have lower lumbar stenosis? Ex-gymnast here who does all the other things highlighted in this video but the lower back can't take that kind of impact.
I have a torn meniscus-what king of training can I do to improve bone density? Don’t know if I should be jumping…
Loved hearing this!
When I get home from work I’m sleepy
Natural beauty dr sims❤
Dr. Stacy, can you talk about “Overcoming Isometrics?” Not isometircs. I’m specifically talking about “overcoming” isometrics where you press or pull against a static force.
This is what Gemini says:
Overcoming Isometrics (Static Tension without Cortisol Spikes)
Instead of moving dynamic heavy weights through a range of motion—which creates mechanical strain, high heart rates, and long recovery demands—overcoming isometrics involve pushing or pulling against an immovable object with max or near-max force for short bursts (e.g., 6–10 seconds).
Why it works for menopause:
It recruits high-threshold motor units (preserving fast-twitch muscle fiber density and triggering bone mineral retention) without elevating cortisol or depleting metabolic energy reserves.
The Low-Stress Advantage:
Because there is no eccentric (muscle-lengthening) phase, it causes virtually zero delayed-onset muscle soreness (DOMS) or systemic inflammation, leaving your thyroid and adrenal system unburdened.
How do I do this with pelvic dysfunction and prolapse?
At 82 I have been working out since the days of Jack LaLanne and I still lift, hike, do yoga and I am not on any meds at my age thank goodness.
Does running (1-3 miles) create the same benefit from jump training?
what is the most efficient way for women to build muscle, when high protein is not an option with kidney issues. I hope you will respond
What about if you have bad knees and a bad foot (botched surgery)
Just lift heavy and attend to cardio. Women will literally find a way to do anything else. Jump training?
What do you do if you have bad knees?
What about just skipping rope?
What she's recommending for protein is about TWICE what the research shows we need, even when building muscle.
Snowboarding and skiing
What the heck is jump training? Is that like jump rope? She could’ve given an example. Also, I hate when people in these podcast. Use such big words. If you’re trying to reach the masses, then use Laymans terms like we get it, you’re an intellectual, but you’re trying to help most people just use common words.
GOOD ADVICE, BUT STILL NARROW….NO MIND, SOUL OR SPIRIT ….. NO RELATING OR SOCIAL……
STILL BODY AND EGO CENTRED ….. TRY SERVING AND HELPING OTHERS AS WELL.🌅
Unless you mean rebounding, women in that age range cannot typically 'jump' bc of prolapse issues, sciatica, knee, foot, or other musco-skeletal issues.
First…bioidentical hormone replacement is NOT “pharmaceutical”! And second…no amount of “jump training”, weight lifting or sprint training (although I do agree all of these are necessary for longevity and maintaining health and I do all three plus sauna) is going to prevent bone loss if you continue to be deficient in estrogen and testosterone after menopause. Period. Hrt is just as essential or it’s a losing battle.
There is no either strength training or HRT. Heavy lifting is not giving hormones back. Both is extremely important for women in menopause. This post is misleading!
I got two hip replacements knee shoes on flat footed with a tibial band tear jumping seems very painful and can cause me more issues but I use a body shaker. What do you think about that?
Try Vitaparcours! It‘s a European (France, Switzerland) thing and it‘s a guided workout in the forest where you run from task to task
Taiji and Qigong can help build bone, especially Ba Duan Jin – the last exercise in that called bouncing on heals
What's that going to do to my joints in my knees???
Vibration plate
Pace program
Carnivore diet
Keto diet
To be consistently eating
1g protein/ pound (2 to 2.2 gr protein per kg per day)
Is high.
before eating that daily amount of protein you should check your kidneys and while your at that dose continue monitoring them.
Even if your protein comes from plants or if you do 50% animal and 50% plants proteins.
I am a fan of Dr. Stacey. Been in the nutrition field for 35+ years to very well know that overdoing protein in your diet can harm you.
Protein intake average:
0.8 to 1 g per kg per day
Healthy and active can do :
1 to 1.3 gr per kg per day
For short periods, 2 months or less, making sure your health conditions allows it, and if your training hard, can do:
2gr protein per kg per day.
Wish I could. I have sciatica and knee pain. Made the mistake of doing some jump training when I was going through a good phase , it was horrible. Sciatica flared up I was in bed and couldn’t function for a week