Can you still get toned in your 50s? It’s a question so many women ask us, usually after months (or years) of trying everything they can think of like cutting carbs, doing more cardio, even considering weight loss jabs, yet they still weren’t seeing results.
The good news is yes, you absolutely can get toned in your 50s. But you need the right plan, one that works with your body, not against it.
Our client, Sarah Needham found that out the hard way.
A busy mum, running two businesses, juggling family, work, and life… and quietly feeling like she was losing herself. She was tired all the time. Her joints ached. Her clothes felt tight and unflattering. She avoided certain outfits because of the wobbly bits.
And underneath it all, she just didn’t feel like her anymore.
Before she found Trinity, Sarah had hit her heaviest weight ever. She weighed just under 11 stone, up two full dress sizes from her usual.
She had high cholesterol, zero routine, and had completely fallen out of love with exercise. Like many women going through menopause, she assumed this was just something she’d have to live with.
But after just four months on our Fit Over 40 programme, Sarah had lost 2 stone, dropped 2 dress sizes, and regained the confidence and energy she hadn’t felt in years.
Here’s how she did it and how you can too.
1. Swap Cardio for Strength Training
If you’re still trying to get toned in your 50s by doing endless running, HIIT, or spinning classes, you’re likely doing more harm than good. Sarah had spent years avoiding exercise entirely, but once she started our LIST approach (Low Impact Strength Training), everything changed.
LIST is a form of resistance training designed specifically for women in menopause. It helps build lean muscle mass, support fat loss, and increase strength without putting excess strain on the joints or sending stress levels through the roof.
“The program introduced me to a ‘3 workout (WO) per week’ routine. I have never failed to do a WO whilst on the program despite travelling, events, holidays, life!”
Her training now includes goblet squats with 24kg and deadlifts up to 44kg. Not bad for someone who hadn’t touched a weight in years.
This kind of exercise doesn’t just help with toning. It also improves heart rate regulation, posture, bone density, and energy levels—all crucial for long-term health in midlife and beyond.
2. Stop The Dieting and Start Eating for Strength and Fat Loss
One of the biggest mistakes women make when trying to get back in shape is under-eating or cutting out entire food groups. Sarah had tried cutting carbs and reducing calories, but nothing shifted.
Instead of constant restriction, we taught her how to eat for strength, health, and weight management.
We focus on three key things: getting enough calories to fuel the body, enough protein to build muscle, and enough fibre to support digestion and fullness.
This approach meant Sarah was eating more balanced meals, feeling full and energised, and finally seeing her body respond.
“I am eating a healthier diet and I am working on slowing down and this is having a positive impact on those around me. The process of changing neural pathways takes time, but I am developing the tools and skills to ensure that I am the best version of me.”
3. Cut Out WADS Foods That Are Holding You Back
We also guided Sarah to remove what we call the WADS foods—wheat, alcohol, dairy, and sugar. These tend to cause bloating, cravings, and fat storage, especially during menopause when hormones are more sensitive.
“I am looking better and feeling healthier. So many people have commented on my transformation, there is a noticeable difference.”
This small shift played a huge role in helping Sarah drop inches off her waist, hips, and thighs, and also helped regulate her mood and sleep. It wasn’t about being perfect—it was about making consistent choices that supported her body, not punished it.
4. Build a Routine That Fits Around Your Busy Life
With two businesses and teenage children, time was tight. Sarah needed a plan that was simple, sustainable, and effective and that’s exactly what she got. Three short workouts per week. A daily walk. Smarter food choices. And no need to give up everything she loved.
“Doing 3 WOs per week and 2 hours of walking most days – averaging 14,200 steps per day. I have seen a shift in how much weight that I can lift. I am getting stronger.”
Because here’s the truth: You don’t need hours in the gym or a strict meal plan to get results. You need a programme that fits into your life and gives you tools to keep going, even when things get busy.
5. Get Expert Coaching and Accountability Every Step of the Way
One of the biggest reasons Sarah succeeded was because she had the right support. She worked 1-1 with a Trinity coach who understood exactly what she was going through. Together, they adjusted her training, tweaked her nutrition, and even helped her find time to relax and reduce stress.
“I have worked with Katharine Gale to tweak my HRT to address my symptoms. Trinity has developed my confidence, given me a can-do attitude, given me a sense of self-worth, and a clearer focus about what I want for my life. Trinity gives a sense of purpose, accountability, enables goal setting, a routine, and with this comes a sense of achievement. I am mentally stronger and much more confident.”
Sarah’s coach also helped her manage her HRT and supported her emotionally through personal challenges. That’s the power of proper coaching, it’s more than just the workouts. It’s about rebuilding your mindset, confidence, and identity.
The Results Speak for Themselves
Sarah lost 2 stone, now weighs 8 stone 12, and has been maintaining that effortlessly. She dropped from a dress size 12-14 to an 8-10. Her waist is down 6 inches, her hips by 4. and her bust by 5.5. But beyond the numbers, what’s even more powerful is how she feels.
She’s strong. Confident. Focused. Happier. Her relationships are better. Her energy is back.
“Trinity has had a profound and life-changing impact,” she said. “It’s opened doors in ways I never thought possible. I’m developing the tools and skills to ensure that I’m the best version of me.”
Ready to Feel Like You Again?
If you’ve been asking yourself, “Can I still get toned in my 50s?” the answer is yes—but only if you stop following plans made for younger women with different bodies and different hormones.
At Trinity, we’ve helped over 7,000 women do exactly what Sarah did. Our approach has a 97% success rate, and it’s been specifically designed for women over 40. Not some one-size-fits-all workout or a restrictive diet or another quick fix that leaves you right back where you started.
This is a complete re-education. A lifestyle shift. A way to work with your body—not against it—so you can finally get the results you deserve.
With Trinity, you’ll get:
- A personal coach who understands menopause and midlife
- A tailored plan based on your goals, your schedule, and your lifestyle
- Support and accountability from a team who genuinely cares about your success
No fads. No fluff. Just real, lasting change.
So if you’re ready to drop the dress sizes, feel strong in your own skin, and regain the confidence you’ve been missing—it’s time to take the first step.
