Why Your Workouts Aren’t Working Anymore — And How to Fix It

If you’ve been working out, doing all the “right” things, but it feels like the progress has stalled.. you're not alone. I hear this all the time from women in midlife, and trust me, it’s totally normal. The good news is, there’s usually a reason for it, and you can absolutely fix it. Let’s see if one of the following issues could be at play and get you back on track!

1. You’re Not Prioritizing Recovery

Here’s something I see a lot: people training hard but not giving their body enough time to recover. Recovery is where the magic happens! Without it, you’re basically spinning your wheels. You might be feeling tired, sore, or just stuck — and that’s usually a sign you need to hit pause and give yourself some recovery time.

How to Fix It:

• Rest days are non-negotiable: Seriously. I know it feels counterintuitive, but you need to give your body a break so it can actually get stronger. Rest is just as important as your workouts.

• Active recovery: Go for a walk, swim, do some light stretching, or try something like Aquatic Therapy. It’s an awesome way to ease sore muscles and work on mobility without overloading your body.

• Sleep: I can’t stress this enough. Get enough sleep — 7 to 8 hours a night is ideal. It’s when your body does its best repair work, so make it a priority. I know this is also easier siad than done sometimes. Check out this article for more on how to fall and stay asleep better!

2. You’re Not Focusing on Mobility and Flexibility

As we get older, our joints get a little less friendly, and we don’t move quite as easily as we did in our 20s. If you’re feeling tight or stiff, especially around your hips, shoulders, or back, it’s probably time to focus more on mobility.

How to Fix It:

• Stretch it out: Stretching and yoga can seriously help keep you flexible and moving better.

• Dynamic warm-ups: Before you get into lifting or cardio, try leg swings, arm circles, or other dynamic stretches to get your body ready and avoid injuries.

• Assisted Stretching: If you want a little extra help, check out my Assisted Stretching sessions. It’s a blend of mobility, flexibility and relaxation to help you get deeper into those stretches and improve your range of motion.

3. Your Mindset Might Be Holding You Back

I get it — sometimes, you feel like you should be further along, or you’re comparing yourself to where you used to be. But here’s the thing: fitness isn’t just about looking a certain way. It’s about how you feel, how strong you are, and how much better you’re moving.

How to Fix It:

• Celebrate the wins: Forget about the scale. Focus on how you feel — stronger, more energized, or more confident. That’s what really matters.

• Shift your focus: Instead of worrying about your body image, think about what your body can DO. Can you lift heavier? Walk farther? Do more push-ups than last month? That’s the stuff to focus on!

4. Hormonal Changes Are Affecting Your Progress

Perimenopause and menopause can make workouts feel like they’re working against you. Lower estrogen means your body doesn’t recover as quickly, and your energy can dip. But this is just part of the journey. For a more in depth look into how hormones can affect your training check out this article on training through menopause.

How to Fix It:

• Strength training: If you’re not already lifting weights, it’s time to start. Strength training is so important for building muscle, boosting metabolism, and keeping your body strong. If you are already training and not seeing a difference, it's time to change your training program!

• Stress management: Too much stress can make things worse, so try adding in some yoga, deep breathing, or even meditation to keep your cortisol levels in check.

5. Sleep Plays a Bigger Role Than You Think

If you’re not sleeping enough, your workouts are going to feel harder, and recovery will take longer. Plus, sleep is the time your body uses to repair itself, so don’t skimp on it!

How to Fix It:

• Make sleep a priority: Aim for 7-8 hours of quality sleep each night. Create a cozy, screen-free zone in your bedroom and stick to a regular bedtime.

• Don’t ignore sleep disruptions: If menopause symptoms like hot flashes or night sweats are keeping you up, talk to your doctor or adjust your routine to stay cooler at night.

6. Nutrition Needs Have Changed

What worked in your 30s might not be cutting it anymore. ANd actually, what worked 6 months ago might not cut it anymore! Our bodies need different fuel as we get older, so it’s time to adjust your nutrition to keep up with your workouts.

How to Fix It:

• Protein is your friend: Protein helps maintain muscle mass and keeps your metabolism going. Make sure each meal has a good protein source.

• Healthy fats and fiber: These will help with hormone balance and overall health. Think avocado, nuts, and plenty of veggies.

• Watch your carbs: Carbs are important, and don't let anyone tell you otherwise! Focus on complex carbs (like whole grains and veggies) instead of refined sugars that can spike your energy and then leave you crashing.

7. Overtraining Can Lead to Burnout

Not everyone has this issue, but if you’re pushing yourself too hard without enough rest, it could be leading to burnout. If you’re feeling wiped out and not making progress, you might be overdoing it.

How to Fix It:

• Rest more: You need to give your body time to recover, so don’t feel bad about taking rest days. It’s essential for progress.

• Switch things up: If you’re always doing high-intensity workouts, try mixing in some lighter, restorative sessions or mobility work.

That’s it! If your workouts have been feeling stagnant, it’s probably one of these things holding you back. No need to work harder — just work smarter. And if you need help with recovery, mobility, or stretching, you know where to find me.