You’re doing the same workout. Same weights. Same playlist. But today? Everything feels heavier, slower, harder. And if you’re anywhere between 40 and 55, that probably sounds extra familiar.
Off days are normal for everyone, but especially so for women when hormones start fluctuating again with age. These kinds of bodily shifts can have a domino effect, like messing with your sleep and appetite (and messing with your energy levels and confidence, too).
While getting older is often feared, it doesn’t have to be. Progress doesn’t have to mean pumping more iron or crushing three HIIT workouts a week. It can be showing up in a way that respects what your body actually needs that day. Listening, adapting, and being kind to yourself through all the changes is how you keep going — not just for a week or a month, but for the long haul.
Let’s talk about what’s going on when energy levels dip, and how to respond with flexibility instead of frustration to treat your body well.
Hitting a wall and don’t know why? Here’s what might be going on:
When it comes to health, rigidity is rarely what’s best. It’s kind of like telling yourself you’ll eat “perfectly” tomorrow, only to be human and find that impossible (and then feel like a failure, which leads to binge eating). Instead of powering through and setting strict rules, try becoming more aware of your body’s needs and give yourself the gift of flexibility.
While we all feel pressure to lose weight, working out “hangry” doesn’t always have much benefit (unless that’s what works best for you…). For many, reps might feel twice as hard when working out on empty. A snack about 30-45 minutes beforehand, even half a banana with a bit of Greek yogurt, can give you the energy to finish your reps, lift more, or last longer. Protein, fiber, and healthy fats throughout the day also help balance blood sugar and hormone levels, reducing late-night cravings and giving you more energy to work out better daily.
We know the benefits of sleep, but that doesn’t make it any easier to get more shut-eye when you’re managing work, the household, or kids, too. If you’re feeling the pressure to sleep, it might feel easier to instead focus on a few small calming moments as your main goal. For example, a few minutes of foam rolling or stretching to the sounds of the ocean with dim lighting before bed. These little things signal to your body it’s time to rest, making that replaying to-do list spinning in your head wind down.
If you’re wondering why Tuesday’s spin class destroyed you while Thursday’s felt doable, you’re probably not imagining it. Grab a notebook or track your energy levels in an app or smartwatch. You might notice patterns emerge after a few weeks, letting you see what affects you most. Maybe you can handle more intensity on Monday after a restful Sunday of Real Housewives and jammies, for example.
Hydration needs change depending on so many factors, and one of the biggest is hormonal shifts. Midlife, in particular, can shift how your body holds fluids, making dehydration easy to sneak up on you. Think about trying some all-natural low-sugar electrolyte powders to make your water tasty and reduce energy slumps.
Flexibility is key when it comes to workouts. Some days you might plan for weights, but as soon as you pick them up, you realize you’ve got no energy for it — and that’s okay. Maybe instead, roll out the mat and do some gentle stretching or Yin yoga to relaxing music and let your body get the rest it needs. You’re still “showing up”, only now you’re giving your body exactly what it needs.
Off days are your body’s way of telling you it needs something different. Rather than getting frustrated that things aren’t working the same, lean into curiosity (some compassion would also be great).
It’s easy to think that “true” progress means crushing every workout at 100% intensity. But consistency isn’t about perfection — it’s about presence. As much as fitness gurus of the past would have us believe it’s all about going hard or going home, real health is giving your body what it needs on any given day.
Think of it like tending a garden: some days you prune and plant, others you simply water and watch things grow. That 10-minute gentle stretch or walk might not push your limits, but it keeps your momentum alive, and that’s what keeps you going.
We’ve all been trained to fear failure, which ironically, keeps most of us stuck and feeling like a failure. The truth is, failure is great. Every time we fail, we learn something (we just might not know it in the moment). We also get closer to what works. It’s like having to leave a spin class halfway through because you’re ready to faint, reminding you to try a light snack beforehand next time (or maybe skip spinning altogether if you’re already starting the class off lethargic).
If you’re heading past your 40s and noticing changes, chances are, you’re frustrated — which is fine. But what if you could also lean into it? Here are some gentle reminders that it’s a new part of life, which always comes with both a shadow and a light side:
Hustle culture is leading to burnout and depression, and it’s the same whether we’re talking about careers or fitness. Giving your body rest through flexibility and care can do more for you than pushing through — especially if you’re a woman over 40.
Whether it’s total rest, active recovery, or an ever-adapting fitness plan that’s got it all, trainwell’s trainers are there to support you. There’s no drill sergeant making you go past your limits; you get someone to navigate those low-energy days with you. They can be the flexibility you need, switching up plans to meet your needs.
The goal is always to work with you, not against you. With this kind of support, you don’t have to feel frustrated about what’s no longer working. You get what works for you, when you need it.
Find out how trainwell can keep you consistent and strong with a 14-day free trial. Because strength isn’t about pushing harder — it’s about choosing what helps you feel good and stay healthy, long-term.
Written by Jennifer Olejarz.
