The Fab 40 Fitness pillars
by : Yourgirlshani
There are so many thoughts that go through my head as a woman over 40. I will start off by saying how GRATEFUL I have made it to 40! I heard it said that, “It is a privilege to grow older…that is the goal in life.” This is the truth. My Mother died when I was 19 and to say that was heart wrenching is an understatement. I am beyond grateful for the precious time I had with her. Can it still be hard to deal with the changes of your body, mind, etc as you get older? Absolutely.
Being a woman over 40 comes with a blend of wisdom, resilience, and, let’s face it, a few WOW moments when it comes to fitness and our bodies. Here are some personal thoughts that have occurred in just the past week:
Where did this belly fat come from?
Ah yes, the mysterious midsection expansion. As we age, especially post-40, estrogen levels begin to decline, which can lead to fat redistributing around the abdomen. Add in a slowing metabolism and possibly less intense physical activity due to busy lives, and suddenly those jeans feel a bit more... snug. But it's not just about aesthetics — this visceral fat can impact heart health and insulin sensitivity. The good news? Strength training, sleep, and stress management all help manage belly fat. Your body is changing, yes, but it's not betraying you — it's just adapting.
Why did I come in this room again?
Cognitive fitness is a real thing. Brain fog, forgetfulness, or those “what did I just say?” moments can be frustrating. Hormonal shifts, sleep disturbances, and even chronic stress can play a role in memory hiccups. Regular exercise — especially coordination-based activities, such as swimming and dancing, have been shown to boost brain function and delay cognitive decline. Fitness isn't just about looking toned; it's about staying sharp. Pair your squats with a puzzle and you're golden.
Why is gravity working so much against me?
Oh gravity, the ultimate frenemy. Skin loses elasticity, muscle tone dips, and suddenly everything feels a bit... south. But strength and resistance training (as well as, collagen) are your secret weapons. Building and maintaining muscle can help lift and firm your body while supporting bone health, important as osteoporosis risk increases with age. Gravity might not be going anywhere, but with a strong foundation, you can defy it — or at least hold it off longer.
The many thoughts of a woman over 40 often swirl in a whirlwind of comparison and change. What used to work doesn’t always work anymore, and that can be frustrating. Fitness in your 40s is not about chasing your 20-year-old body — it’s about nurturing the one you’re in now. That means intuitive movement, rest when needed, and letting go of outdated fitness pressures. It's about strength over size, energy over ego, and wellness over weight. You’ve got experience now — use it to tailor your workouts to serve your life, not just your mirror.
Let’s dive into the topics and how it can relate to fitness. I kept this e-book as an easy, short read so hat you can get the most out of it.
These four pillars — Mindset, Routine, Confidence, and Faith — are everything when it comes to staying fit, strong, and sane after 40. Think of them as your glam squad for physical and mental wellness. Keep reading to see how they show up in your fitness journey.
Pillar 1
Mindset
The Ultimate Hype Woman
Fitness after 40? It starts in your head, not your abs. Your mindset is the friend in your corner, the coach in your headphones, and the voice reminding you that your worth is not defined by a number on a scale. A positive, realistic mindset keeps the journey sustainable, not stressful.
Say goodbye to "all or nothing" thinking. Missing one workout doesn’t erase your progress, and yes, eating a croissant does not cancel out your hard work. Mindset is about progress over perfection, and knowing that every small step counts — even if it’s just walking your dog.
Reframing aging as evolving is game-changing. You’re not “past your prime” — you’re stepping into a phase of life where you know who you are and what you want. Fitness becomes less about how you look, and more about how you feel. I speak affirmations daily and this has helped my mindset.
A good mindset can turn a bad workout into a win. Didn't lift as heavy today? Cool, you showed up. Feeling off during yoga? You're still moving. Think of mindset as your inner cheerleader with a megaphone shouting, “You’re doing amazing, sweetie!”
And let’s be real: some days your mindset is just “I don’t wanna.” Totally valid. That’s when grace comes in. Rest is part of the process, not a pause from it. Mindset means trusting the long game and giving yourself credit for showing up — however that looks.
Pillar 2
Routine
The Unsung Hero in Workout Pants
Routine is the magic that turns “I’ll start Monday” into “Look at me go!” After 40, your days are packed — marriage, careers, kids, life — so building small, repeatable habits is key. Your routine is your ride-or-die.
You don’t need a 90-minute bootcamp, which is great; however, a 20-minute strength circuit before the world wakes up, a lunchtime walk, or a dance break in your kitchen works — that’s real life fitness. It’s not about fitting your life around workouts, but fitting workouts into your life.
Your routine should work for you, not the other way around. Hate running? Don’t run; go walking. Don’t swim, do Pilates. The more fun and flexible your routine is, the more likely it sticks. Think of it like a playlist — keep what you love, skip the rest.
Consistency is where the magic happens. You won’t always feel like working out, but a routine builds momentum. And when it becomes part of your identity — like brushing your teeth — it’s a whole lot easier to keep going.
Plus, routines reduce the mental load. When your body knows “Tuesday is leg day,” your brain doesn’t have to negotiate with the snooze button. Less decision fatigue = more energy for slaying the day.
Pillar 3
Confidence
The Glow-Up from the Inside Out
Nothing builds confidence like lifting something heavy, running a little farther, or nailing a Pilates move you thought was impossible. Fitness is about proving to yourself that you can do hard things — even if you’re doing them in mismatched socks.
Over 40, confidence starts to come from within. You know your body’s quirks, your limits, and your strengths. You’re not working out to impress anyone — you’re doing it because it makes you feel unstoppable (and maybe because your knees feel better when you squat more).
Clothes fit differently, yes. But so does energy. That post-workout glow? It’s not just sweat. It’s your body saying, “Look what we just did!” That confidence spills into meetings, relationships, and every part of life.
Comparison might still sneak in — social media is a minefield of 20-somethings in crop tops — but confidence says, “Good for her, but also good for me.” There’s room for every version of strength, including yours.
The more consistent you are, the more your body rewards you. Maybe you stand taller, smile wider, or walk into a room like you own it. That’s not ego. That’s earned confidence. It looks good on you.when grace comes in. Rest is part of the process, not a pause from it. Mindset means trusting the long game and giving yourself credit for showing up — however that looks.
Pillar 4 faith
The Anchor When Things Get Real
Faith is the most important pillar. It is last but certainly not least. My favorite book defines faith as, “Faith is the substance of things hoped for, the evidence of things not seen.” Hebrews 11:1. Faith is trusting the process, the progress, and most importantly, yourself. It’s knowing that small actions today are shaping the stronger, healthier woman you’re becoming — even if you can’t see it yet.
Let’s be honest: some days, fitness feels like a battle. The scale isn’t moving, your motivation’s MIA, and your leggings feel extra tight. That’s when faith steps in — the belief that this effort matters even when results aren’t instant.
Fitness isn’t just physical. It’s mental, emotional, and spiritual too. A walk in nature, a meditative stretch, or even a quiet moment to breathe can ground you. Faith is what connects the workout to the bigger picture.
You may not control your hormones or your schedule, but faith reminds you that showing up is always worth it. Every drop of sweat is a prayer, a declaration that your health, your time, and your joy matter.
And when all else fails? Faith is the whisper that says, “You’ve done hard things before. You can do this too.” It’s the reminder that you are capable, resilient, and worthy — with or without six-pack abs.
In the end, fitness over 40 is about embracing power, not fighting time. Yes, the belly fat, brain fog, and gravitational pull are real, but so is your capacity to evolve. There’s freedom in understanding that your worth is not tied to a scale or a pant size. With consistency, compassion for yourself, and workouts that make you feel alive — whether it’s lifting weights, hiking, or dancing in your kitchen — fitness becomes a celebration of what your body can still do, not a punishment for what it’s not.
Always remember, Progress is Exciting!