If you’ve ever wondered, does exercise age you faster? you’re not alone. It’s a question that comes up time and time again among women in their 40s, 50s and 60s – especially when workouts that used to work suddenly seem to leave you exhausted, bloated, or feeling older instead of fitter.
But here’s the truth: the right kind of exercise can make you look and feel younger, while the wrong type can absolutely speed up the aging process.
At Trinity, we’ve helped over 7,000 women drop 1–2 dress sizes in just 12 weeks using an approach specifically designed for the hormonal changes that come with menopause. And one of the biggest turning points for most of them? Understanding how exercise impacts aging.
In this article, we’ll look at which exercises can accelerate ageing, what kinds of workouts actually help slow the ageing process and how to choose the best plan for your body, your goals, and your future.
What Makes You Age Quickly?
Hormonal Shifts After 40
For women over 40, significant physiological changes occur, particularly hormonal shifts that can impact how your body responds to exercise, stress, and nutrition. One of the most important hormones involved in these changes is oestrogen.
Why Oestrogen Matters
Oestrogen, along with progesterone, plays a critical role in many systems throughout the body and its decline after 40 is a key driver of faster ageing if not addressed properly.
Bone Loss and Oestrogen Decline
Oestrogen helps maintain bone mineral density through bone turnover and remodeling. As levels drop during perimenopause and menopause, women may lose up to 25% of their bone mass between ages 50–54.
Without weight-bearing or resistance exercise, this can result in frailty, fractures, and osteoporosis.
Muscle Mass and Metabolism
Oestrogen acts like a female version of testosterone, it supports muscle growth and retention. Less oestrogen leads to muscle breakdown, which means a slower metabolism, flabbier body composition, and difficulty regulating carbohydrates.
That’s why many women feel softer and weaker as they age, even if their weight hasn’t changed much.
Inflammation and Joint Pain
Oestrogen is a natural anti-inflammatory, so when levels fall, joint aches, stiffness, and pain often increase. Many women notice that workouts leave them more sore than before, and recovery becomes slower.
Cortisol and Stress Regulation
Oestrogen also helps keep cortisol, your primary stress hormone, in check. Without enough oestrogen, cortisol can remain chronically high, leading to stubborn belly fat, poor sleep, fatigue, and reduced workout recovery.
The Limits of HRT
Hormone Replacement Therapy (HRT) can help manage vasomotor symptoms such as hot flushes, but it doesn’t significantly reverse the effects of hormonal decline on muscle mass, bone density, or cortisol regulation. That’s why focusing on smart lifestyle strategies, especially exercise and nutrition, is essential.
What the Right Workouts Must Do After 40
To support healthy ageing and get results post-40, your workouts need to:
- Maintain or rebuild muscle mass and bone density to keep metabolism high and support long-term health
- Help regulate cortisol levels, since chronic stress blocks fat loss and accelerates ageing
- Avoid overloading your joints, as injury risk increases with age and recovery takes longer
The wrong workouts can accelerate ageing. But the right ones? They can make you feel stronger, leaner and more youthful than ever.
What Is the Perfect Age to Work Out?
The best time to start is now, whatever your age. While younger people may bounce back faster, studies show that postmenopausal women who start strength training and consistent aerobic physical activity still see major gains in fitness, mobility, and metabolic health.
It’s never too late to reverse some effects of aging. Your body responds incredibly well to movement, even in your 50s, 60s and beyond. It’s all about choosing the right kind of workouts.
“Before Trinity, if I’m honest I was at rock bottom. I weighed 94.35 kgs and I was huge. I’ve always struggled with cardio and loathe exercise because I just don’t have the stamina. Since Trinity I’ve lost 16kg and 21 inches all over. I look younger and I feel so much better. I can walk up stairs, I don’t avoid clothes or shops from sheer humiliation and I have a new zest for life. My confidence and health are so much better. I’ve successfully come off all medication for my weight and I am no longer diabetic. I also now love weights! This program has literally changed my life.”
– Rebecca Vears (51), Trinity Client
Which Exercises Accelerate Ageing?
1. High-Impact Cardio (Like Running)
Running and other high-impact, high-intensity aerobic physical activity might sound like a great way to stay fit, but for women over 40, it can be more damaging than helpful.
It sends up to 7x your body weight through your knees, which is especially risky for those already carrying extra weight. Running doesn’t preserve muscle, meaning your body mass index might go down, but your body shape can still become soft and undefined.
2. HIIT and Bootcamp-Style Classes
While popular, high-intensity aerobic physical activity like HIIT, Insanity or BodyPump can spike cortisol, which is your body’s main stress hormone. Over time, elevated cortisol contributes to muscle breakdown, stubborn fat storage (especially around the belly), and inflammation that ages your skin, face, and joints.
3. Spinning & Excessive Cardio
Spinning is another intensity aerobic trend that might leave you sweating but offers limited benefits beyond your quads. It can also accelerate sarcopenia (age-related muscle loss), especially if you’re not balancing it with resistance training.
4. Overtraining Without Recovery
Scandinavian scientists and other new research show that highly active individuals who don’t allow time to recover may actually age faster. Overtraining stresses your body, increases inflammation, and suppresses immune function—none of which support long-term health or longevity.
“I started my journey at 14st 4.5lbs, I wasn’t very healthy. I lacked confidence, I felt embarrassed walking into a room of people and I was the “fat one”. Trinity has given me the tools I need to make good decisions. I have lost 2 stone and 2lbs and I am the strongest I’ve ever been in my life with muscles in places I never knew existed. I started goblet squats at 12kg and now lifting 25kg. All of this has made me feel more confident in myself, I’m now happy to take photos, whereas before I hated them.”
– Suzanne Earl (44), Trinity Client
Which Exercises To Do To Look Younger?
1. Strength Training (LIST)
Strength training is the most effective exercise to do for women over 40. Low-Impact Strength Training (LIST) helps you maintain and rebuild muscle, which tightens your body, supports joints, and boosts metabolism.
Unlike cardio, strength training improves the aging process by building lean mass and bone density.
According to the World Health Organization, muscle maintenance is one of the most crucial factors in aging well.
2. Walking Daily
Adding a walk into your day (even just 20-30 minutes) improves your cardiovascular health, lowers blood pressure, and keeps inflammation in check. Combined with strength training, it’s a powerful combo.
3. Flexibility & Mobility Work
Yoga, Pilates and swimming support joint health, reduce inflammation and protect against injury. They’re gentle on the body but deliver long-term benefits to your posture, movement and balance.
Unsure Where To Begin? Watch The Full Body Workout Below:
So… Does Exercise Age You Faster?
The short answer is: it depends. If you’re doing the wrong kind of exercise—like punishing cardio, high-impact workouts or not allowing enough rest—then yes, exercise can age you faster.
But the right kind of physical activity that is done consistently and at the right intensity, it can literally reverse the clock.
At Trinity, our clients follow a smart approach that avoids high-impact stressors and focuses on workouts that support muscle, bone, and hormonal balance. It’s not about doing more, instead it’s about doing what works with your body, not against it.
How Trinity Can Help You
If you’re a woman over 40 and feel like your body just doesn’t respond to the things that used to work, you’re not alone. We’ve helped over 7,000 women transform their bodies and lives—and we have a 97% success rate in the first 12 weeks. Here’s how we’re different:
What’s Included in Our Coaching
- Low-Impact Strength Training (LIST): 3 x 40-45 min sessions/week that tone, strengthen and protect your body without impact
- Step-Based Cardio: Gentle walking goals that support fat loss without exhaustion
- Hormone-Smart Nutrition: Simple, balanced plans that fuel your metabolism and work with your changing hormones
- Personalised Coaching: Weekly check-ins, tailored advice, and support from our expert team
- Mindset & Habit Support: Tools to build confidence, manage stress and stay on track
- Flexible Home Workouts: No gym needed—everything can be done from the comfort of your home
- Proven Track Record: 97% of women lose weight in their first 12 weeks and 96% would recommend us to a friend
We don’t do extreme diets or quick fixes. We help you build the habits, strength and confidence to feel amazing in your body again, for life.
Frequently Asked Questions
Is Walking Anti-Ageing?
Yes, walking keeps your body moving without spiking stress hormones. It supports cardiovascular health, helps maintain a healthy body mass, and improves mood, digestion, and energy levels. Aiming for 7,000–10,000 steps per day is ideal for most women to live longer and feel younger.
Do you look younger if you exercise more?
Yes, regular exercise can improve circulation, posture, muscle tone and skin health—making you look and feel more youthful.
Does it take longer to recover from exercise as you get older?
Yes, recovery times tend to increase with age due to hormonal changes and slower cell repair—but smart planning and proper recovery techniques can minimise this.
Is cardio or weights better for anti-ageing?
Weights (strength training) are better for anti-aging benefits because they help you maintain lean muscle, bone strength, and body definition, while keeping metabolism and hormones in balance.
