Are you doing the workouts, and trying to do everything else “right” too, yet still not seeing the strength, energy, or muscle tone you were promised?
If you’re a woman over 40, you’re not imagining it.
This frustration is incredibly common—and the good news is that it’s fixable.
Many women over 40 are unknowingly following outdated training strategies that don’t align with their changing bodies, hormones, and recovery needs. I know this because I was there too. I made all the same mistakes. I changed my approach in my late 30s did things finally begin to shift in a positive way.
Let me show you what actually works.
What worked for you in your 20s won’t work the same way now. Back then, you could do fast-paced, cardio focused workouts, eat a bit less, and see some changes. But as we move into our 40s and beyond, the game changes—and the key player becomes muscle.
Muscle mass isn’t just about looking toned. It plays a direct role in:
Supporting your energy levels
Promoting hormonal balance
Maintaining a higher metabolic rate
Preserving bone density
These aren’t just aesthetic perks—they’re foundational for your long-term health, strength, and vitality. So if your current workouts aren’t building real muscle, you’re missing out on the biggest benefits strength training has to offer.
Let’s dive into the three biggest mistakes that could be sabotaging your results—and how to fix them.
If you’re just starting out or returning after a long break, it’s completely fine to begin with light weights or even just bodyweight. That’s a smart way to ease back into movement.
But if you’ve been training consistently for a few weeks or months and you’re still using the same 5–8 lb dumbbells for every workout, especially for bigger lifts like deadlifts or squats, it’s time to reassess.
Let me ask you:
How heavy is the bag of groceries you carry into your house?
What about your toddler?
Your dog?
These real-life items are often heavier than the weights many women use in their workouts.
To build strength and muscle, your body needs progressive overload—gradually increasing the challenge so your muscles adapt and grow. Using the same weight month after month doesn’t provide that challenge.
In your next workout, try this:
For upper body lifts like overhead presses or rows, try adding 2.5 to 5 lbs
For lower body moves like squats, deadlifts, or lunges, aim to add 10–15 lbs
And remember—if the weight feels too heavy, you can always adjust. But you have to give your body a chance to get stronger.
This one hits close to home for me because I used to teach circuit-style workouts. They were fun, sweaty, and gave you that sense of “I really worked hard today.”
But they’re not what your body truly needs in your 40s.
Fast-moving circuits (especially those popular on Pinterest, YouTube, or in group classes) don’t leave time to lift heavy weights or take recovery breaks. You’re jumping from one exercise to the next with no rest, often using the same light dumbbells for every move.
Here’s the problem:
These workouts are a blend of cardio and strength. You might get a little stronger and a little fitter—but you won’t build real muscle.
Sweat and soreness are not the goal. Strength and muscle are.
Yes, you may feel like you’re working hard in these classes, but they often lack the structure needed to create real progress—especially in your 40s when recovery and hormone support matter more than ever.
If you’re going to commit 30 or 60 minutes to working out, let’s make sure you’re getting the maximum return on your time—and that means slowing down, lifting appropriately, and programming with purpose.
The third mistake I see all the time is random, chaotic exercise sequencing—especially in online workouts and group classes. You might go from biceps curls to triceps kickbacks to deadlifts to crunches to squats… with no logic or flow.
Here’s the truth: exercise order matters.
To maximize your results, you need to start your workouts with compound movements. These are exercises like:
Deadlifts
Squats
Overhead presses
Rows
Bench presses
These movements engage multiple joints and large muscle groups. They build the most strength and offer the best return for your effort.
What often happens in random classes or circuits is that you’re doing small isolation movements first—things like curls or kickbacks—and by the time you get to the heavy-hitters like squats or deadlifts, you’re already fatigued, or you’re using the same small weights throughout.
You're not supposed to lift the same weight for biceps curls and deadlifts. That makes no sense at all, as deadlifts use your entire body and biceps just… biceps. So naturally, if you do your deadlifts with the same weight you used for biceps curls, you are really leaving a lot of gains on the table!
Add to that the fact that many of these formats skip rest entirely, and you’ve got a recipe for wasting time that you could use for building strength. Real strength training requires rest between sets—anywhere from 1-5 minutes—so you can actually put effort into the next set. If you’re racing from move to move without recovery, your results will plateau.
Want to Stop Guessing? Start With Structure.
When I was in my 20s and early 30s, I trained with light weights, did fast circuits, skipped breaks, and followed workouts that looked like a random Pinterest board. I thought more sweat = more success.
But in my late 30s, I changed everything.
I focused on:
The right weights
Proper rest
Smart programming with compound lifts first
And the results? Better energy. More muscle. Stronger bones. Better hormonal health. And workouts that actually worked with my body, not against it.
If this is resonating with you, and you’re tired of guessing, I’ve created something that will help:
🎁 My free Fit From Scratch workout guide
It’s a downloadable PDF with:
3 bodyweight workouts for complete beginners
3 dumbbell workouts for strength building
Proper exercise order
Real rest breaks
Follow-along videos (yes, I rest with you!)
If you’re a woman over 40, it’s time to stop training like you're 25.
You don’t need more sweat—you need more muscle.
By lifting the right weights, slowing down your workouts, using intentional exercise sequencing, and actually resting between sets, you’ll start to build the strength, energy, and muscle tone you’ve been working so hard for.
Stop training for the burn.
Start training for the build.
More resources:
FREE Beginner Lever Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners): https://kerstenkimura.com/fit-from-scratch
FREE Lean Ladies Calorie, Protein and Workout Guide: https://kerstenkimura.com/lean-ladies-calorie-protein-and-workout-guide-2/
FREE Course Strong and Sensitive: https://kerstenkimura.com/14-day
FREE nervous system regulation guide for anxiety: https://kerstenkimura.com/3-somatic-exercises-free-guide/
Beginner Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-starter-program/
Intermediate Level Strength Training Program: https://courses.kerstenkimura.com/train-to-build-intermediate/
Fit and Fueled Vault: A collection of 75+ video trainings providing sustainable, holistic approach to strength, nourishment, and nervous system regulation for women. NO DIETS. https://courses.kerstenkimura.com/fit-and-fueled-vault-course/
Emotionally Fit is my emotional awareness program for chronic pain or other chronic symptom recovery. You can find it here: https://courses.kerstenkimura.com/emotionally-fit-program/
Visit my Etsy store: https://www.etsy.com/shop/dotsbykersten
Apply to work with me: https://forms.gle/6NNHGmhvBQERvmu67
Get in touch:
Website: kerstenkimura.com
YouTube: https://www.youtube.com/@kerstenkimurafitness
Pinterest: https://www.pinterest.com/KerstenKimuraCoach/
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