Building muscle, toning up, and burning calories may be the motivation for many to exercise. In midlife though, exercise is more about quality of life, mobility, and longevity. Maintaining a regular exercise program in midlife is vital to build strength, flexibility, and to support healthy hormone levels, metabolism, and overall resilience.
Keep reading to learn more about how you can create a movement and strength routine that can help you stay in peak condition no matter your age.

Movement is any activity that expends energy, while strength training are those exercises that act against resistance to help strengthen muscle. Movement can include walking, gardening, house cleaning, biking, swimming, jogging, or dancing, for example. Meanwhile, strength training can include free weights, resistance bands, pull-ups and push-ups, and planks, to name a few.

The Spanish Association for the Study of Menopause (AEEM) recommends that women in midlife engage in a weekly combination of two days of strength training on alternate days with two days of resistance training, each lasting about 30 minutes. As far as movement, all adults should engage in at least 150 minutes of moderate physical activity per week, which comes out to about 30 minutes for at least 5 days each week.

The recommended 30-minute block of exercise most days of the week doesn’t have to be all at once, but just consistent movement throughout the day. A 2024 study shows that exercise “snacks,” or small bouts of exercise throughout the day between 30 seconds and 15 minutes, can provide modest cardiovascular fitness benefits. These type of “snacks” are especially beneficial to adults that are usually sedentary.

A 2025 study shows that movement and strength training can help manage symptoms in women during menopause, with cardio exercise helping to managing symptoms, while strength training helps strengthen muscle mass and support bone health. Not to mention that strength exercises show promise to help improve hormonal and metabolic levels in this population.

Functional resistance training is a type of resistance training that focuses on strengthening movement patterns that one needs to perform daily activities. This type of exercise program is meant to help improve functional independence in midlife and beyond by practicing standing up, lifting objects, as well as working to improve balance, coordination, and movement efficiency.

If you want to start a movement and strength training routine, start with the basics. Experts at the National Institute on Aging (NIA) suggests moving mindfully with exercises like tai chi and yoga that are gentle on the body and mind as well as engaging in exercises that are fun so that you stick with it to reap long-term benefits. Some other simple tips to start a movement and strength training routine to improve your quality of life include:

Schedule a morning walk to start the day, an evening walk to help digest dinner, or engage in a short bout of errands or chores daily.

Every step counts towards health benefits, so if you’re starting from sedentary, then begin with a few minutes of movement each day and add a few minutes more each day, as tolerated, until you meet the minimum 30 minutes a day recommendation.

Comparing your current exercise status to your younger self or to anyone else is not productive, so just focus on helping your current body feel its best inside and out. Be sure to listen to that body to tell you when you need to slow down or rest to avoid injury so you can maintain a consistent movement and strength training routine for the long term.

Your body may not be in the same shape as it was when you were in your 20s, but that doesn’t mean you can’t be fit and strong. Starting a regular movement and strength training routine that is easy to follow and maintain can help you improve muscle and bone health as well as maintain or improve quality of life. It’s never too late to get strong and fit, and there’s no better time than today🦋