Fitness ads may make you feel like an intense workout is the only way to stay in shape. But the truth is that as you get older, exercise needs change not just because of lower energy levels or aching joints, but from hormonal changes that benefit from certain exercises more than others.
Read below to learn about basic hormonal changes during certain stages of life and how such changes benefit from exercises that support your body instead of burning you out.
Hormonal Changes as You Age
Although hormonal shifts start as soon as one hits puberty, the dramatic changes in hormone levels do not occur until later in life. In perimenopause, around a female’s 40s and 50s, there is a decline in growth hormone, estrogen, and testosterone, which can lead to decreased muscle mass, decreased physical fitness, and decreased immune function.
Such hormonal reductions in estrogen and progesterone become more pronounced in menopause. And men are not immune to such drops in hormone levels. Men experience andropause, during which testosterone levels in men typically begin to drop by an average of 1.6% per year starting around the age of 30.
Hormonal shifts in men and women as they get older can cause symptoms like low energy levels, mood shifts, and sleep disruptions to name a few. Therefore, engaging in hours long cardio sessions and intense strength training workouts may not be realistic, or supportive, as they once were.
Exercise and Hormone Research
Research shows that the best exercise for the aging body should focus on functional health, while focusing less on intensity. Such exercise programs typically combine interval cardio training with resistance training to help maintain lean muscle mass, and in turn build or enhance mobility. A 2025 study shows that high intensity interval training (HIIT) elicited greater improvements in VO2max, balance and executive function in older adults, while continuous training was more effective for mood enhancement.
Studies show that an effective aerobic exercise program for aging adults should include two to three moderate to high intensity exercise sessions lasting 30 to 60 min each week. Such structured exercise programs for older adults show heart health and brain health benefits.
Mind-body practices like relaxation breathing, yoga, and meditation were also noted to be beneficial for cognitive health in older adults. Not to mention that regular exercise can help increase growth hormone levels in older adults that can improve quality of life. Regular exercise also stimulates the secretion of bioactive molecules called exerkines that can help support healthy longevity and metabolic balance.
How You Can Exercise to Support Your Hormones
To enjoy the benefits of exercise on aging, simply use the following tips to enhance your current health routine:
👟Move more each day: Try to engage in a total of 30 minutes of exercise most days. This includes walking, dancing, gardening, biking, swimming, and more.
⛓️Pump some iron: Add in resistance exercise and weight training at least twice a week to support heart and bone health.
🍃Breathe and relax: Manage hormonal mood shifts with meditation and yoga, which can reduce stress and help improve sleep, which may in turn help improve energy levels and mood.
Although you can’t control your changing hormones as you get older, you can engage in exercise that will help manage such changes. In doing so, exercise can help you maintain lean muscle mass to support metabolic health, as well as strengthen your heart and improve mood.
What type of exercise will be best for you depends on your current health status and your fitness goals. So, move more in the way that feels best, so you can enjoy more years of your best life.
