The Midlife Fitness Reset: What Actually Works for Women

What if the workouts that worked in your 20s and 30s are the very reason you're feeling frustrated in midlife?

In this episode of the Biohackher Podcast, Azra sits down with fitness expert Leah Simmons to unpack one of the biggest misconceptions in women's health: that more cardio and eating less is the answer to maintaining your weight and health after 40.

Leah shares why strength training has become one of the most powerful tools for healthy ageing, how our bodies change through perimenopause and menopause, and why exercise needs to evolve alongside our hormones.

Together they explore why so many women feel like they've "lost themselves" during midlife, the importance of building muscle to protect against osteoporosis and sarcopenia, how mobility and recovery fit into the longevity equation, and why consistency will always outperform quick fixes.

If you've ever wondered whether you're exercising the right way, this conversation offers practical, evidence-informed advice that will help you train smarter—not just harder.

In this episode we discuss:

• Why the workouts that once worked often stop delivering results in midlife
• The biggest physiological changes women experience during perimenopause and menopause
• Why strength training is one of the best investments you can make for your future health
• The truth about Pilates versus strength training
• How to structure an exercise routine for longevity
• Why recovery is just as important as the workout itself
• Common mistakes women make in the gym
• The role of mobility, balance and grip strength in healthy ageing
• Cardio, cortisol and whether women should still be running
• Fasted training: who it suits and who should avoid it
• How strength training helps protect against osteoporosis and sarcopenia
• Why consistency—not perfection—is what creates lasting results
• The mindset shift that helps women reclaim confidence and take up space in midlife

Whether you're just beginning your fitness journey or looking to optimise your current routine, this episode will leave you with practical strategies to help you build strength, improve resilience and support your health for decades to come.

Connect with Leah Simmons

Instagram: @iamleahsimmons

KĀYA Studio: https://www.kaaiia.com

Timestamps

00:00 Introduction

00:30 What really happens during perimenopause and menopause

03:50 Why women grieve their changing bodies

08:55 Why your old workouts stop working in midlife

12:15 Pilates vs strength training – do you have to choose?

14:15 Weight gain after 40: is it inevitable?

16:00 Sleep, energy and why recovery matters

18:45 The biggest myths about strength training for women

21:40 How strength builds confidence beyond the gym

25:35 Leah's training philosophy: balancing strength, mobility and recovery

31:00 The biggest mistakes women make in the gym

34:15 Why consistency beats intensity every time

36:20 A 51-year-old woman deadlifting 100 kg – and what it teaches us

40:20 How many days should women really strength train?

42:40 Why functional strength matters in everyday life

46:30 What should busy women do if they only have 30 minutes?

49:00 Cardio, cortisol and the best approach in midlife

52:00 Can you overtrain during menopause?

54:40 Building muscle and improving body composition

58:10 Strength training for osteoporosis prevention

1:00:50 Skipping, impact training and bone health

1:01:10 The fitness advice Leah has changed her mind about

1:02:00 Fast-fire round:

1:05:45 Fasted training: should women do it?

1:07:40 Where to find Leah Simmons

1:08:30 Final thoughts

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