Why it’s about training SMARTER not harder!

Many of us are taught from a young age that pushing harder is the answer when it comes to exercise – more sweat, more intensity, more effort means better results. As our bodies evolve with age, the strategies that once delivered fast wins may not feel so great anymore. What used to energise us can start to leave us feeling sore – it’s important to listen and learn new ways to match your training that will support the body you’re in now. When workouts are designed with recovery, joint health, and sustainability in mind, results will come more consistently too! It doesn’t mean we need to make the workouts “easier”, it just means we need to think of the bigger picture and how best we can support our bodies going forward. 

Why do our joints respond differently to exercise in midlife

In midlife, joints often become the first place we notice that something has changed. Knees, hips, shoulders, and lower backs may feel tighter or slower to bounce back after workouts that never used to be an issue.

Part of this comes down to natural changes in connective tissue. Tendons, ligaments, and cartilage don’t adapt as quickly as muscles do, and they become less resilient when they’re overloaded too often or too intensely. Add in reduced tissue elasticity, and years of accumulated wear and tear – our joints simply need more care than they once did!

This doesn’t mean you should avoid challenging exercise. Joint health thrives on strength, good movement patterns, and recovery – not constant pounding (running on hard pavements etc.).

Why is recovery so important 

One of my favourite phrases is “the days you spend not training are as important as those you do” and there is a good reason for this. Recovery can take longer due to many reasons – shifts in hormones that influence inflammation and muscle repair, slower muscle protein synthesis (meaning tissues need more time to rebuild) plus poor sleep quality which naturally disturbs recovery and energy levels.

Exercise places stress on the body by challenging our muscles and joints. During recovery the body repairs damaged tissue, rebuilds muscle fibres, and becomes stronger and more resilient. Many of us can feel “guilty” when we include our rest days. It’s important to understand that recovery isn’t a sign of doing less, our joints and muscles are still working hard in the background – allowing strength gains to become more consistent!

What should I be doing to support my body

Strength training becomes especially important (3-4 times per week), as stronger muscles help protect and stabilise your joints. Focusing on proper technique, full ranges of motion, and gradual progression can make a big difference. Mobility work, warm-ups, and cool-downs are important at every age but do matter more in midlife. Taking time to move joints through healthy ranges and release tension helps maintain comfort and confidence in your movement.

Cardio doesn’t have to be ruled out completely. High-intensity sessions can still be useful, just in smaller doses. Running is incredibly beneficial in so many ways, both for physical and mental benefits.

If you are looking for less impact try:

• Brisk walking
• Cycling
• Swimming

How do I include rest and recovery into my weekly routine

• Schedule rest days: 1-2 days of gentle movement like walking or stretching.
• Fuel your body: Eat protein to support muscle repair, include healthy fats and anti-inflammatory foods for joint health, and stay hydrated
  • Lean meats (chicken, turkey, lean beef) and fish (salmon, cod)
  • Nuts and seeds (almonds, flax seeds)
  • Herbal teas (green tea)
• Make sleep a priority: Quality sleep will help muscle repair and tissue recovery quietly in the background.
• Supplements: there are certain supplements that really aid muscle recovery too ie magnesium, collagen, turmeric, Omega 3 fatty acids, Vit C/D etc

A final thought

Remember, how you recover, nourish and move matters just as much as the exercise itself. More isn’t always better – pushing too hard without allowing your body time to repair can slow progress, increase joint discomfort, and leave you feeling frustrated. Prioritise strength, mobility, supportive cardio, proper nutrition, hydration, and rest. Recovery isn’t a break from progress – it’s the foundation for it! 

As always, if you have any questions please do get in touch.

Caroline x