Pilates is powerful, but it isn’t for long term health after 40

I love Pilates.

I teach on average 5 classes a week.

I feel strong, (semi) flexible, mobile, and my pelvic floor? Pretty reliable.

Pilates helped me reconnect with my “missing” tummy muscles and build an inner strength that supports everything I do. It’s brilliant.

But here’s the thing… Pilates alone isn’t enough for long-term health.

Wait—don’t go! Stick with me for a minute…

Why Pilates Is a Solid Foundation

Pilates is fantastic for building a strong core (think tummy, pelvic floor and back area), improving posture, and supporting movement patterns that help us lift, bend, carry, twist and move through life with ease.

But just like running every day wouldn’t make for a balanced routine, nor would just lifting weights or doing yoga.

Our bodies—especially in midlife—need variety. That means a mix of:

• Strength training (lifting heavy stuff)
• Cardio (getting huffy and puffy)
• Flexibility and mobility work (like Pilates and yoga)

Let’s break it down:

Strength Training: Why Lifting Matters More Than Ever

Lifting weights isn’t about getting bulky. We simply don’t have the hormonal makeup for that.

What we do get is:

• Better metabolism
• Increased lean muscle (which helps with fat loss)
• Stronger bones—essential for reducing osteoporosis risk
• Boosted gut health and immunity
• Improved posture and joint support
• Greater grip and wrist strength—a key longevity marker
• The confidence of being physically capable as we age

Honestly? I want to be able to carry my own groceries and lift grand children well into my 70s; 80s… etc

Here’s the thing: Most of us can lift more than we think. Seek guidance from a qualified trainer if you’re unsure where to start.

Click here to read about the importance of strength training as you age

Cardio: You’ve Got to Get Out of Breath

You’ve probably heard the 150-minute guideline for moderate to vigorous activity per week.

Why it matters:

• Boosts heart health—especially important post-menopause when risk rises
• Builds endurance for everything from hiking to chasing a toddler
• Supports mental health and stress relief

And no, it doesn’t have to be running (unless you love it).

Try:

• Dance sessions in the lounge
• Swimming or aqua aerobics
• Fast walking with friends
• Riding your bike

You may have heard the government guideline of doing 150 minutes of strenuous exercise each week. This is to optimise heart health and increase our endurance for longer events like a hike, run, playing sport etc.

It is the kind of exercise that gets you out of breath – it’s super important for our heart health (ladies – this is key after menopause as our risk of heart disease sky rockets at this time. More about that another time).

I can hear you groan “I hate running” or “I don’t like to get sweaty”. That’s OK – there are plenty of options – put on some music and dance, go for a swim or hop on a bike. Getting sweaty and out of breath is part of the fun, and one of those things you might just have to put up with for the sake of your heart health.

Try S.I.T.ing over endurance

Sprint Interval Training (SIT) and for midlife women might just be the most effective, time-efficient workout you’ve never tried. It can help boost your heart health, reduce stress, and increase your energy in as little as 10 minutes a few times a week.

Once we hit midlife, overdoing high intensity training day after day can elevate our stress hormones at a time when it’s already hard to keep these in check. This is where Sprint Interval Training for midlife women is a great option.

Sprint Interval Training is a form of high-intensity interval training (HIIT), but with even shorter, sharper bursts of effort. Think all-out effort for 20–30 seconds, followed by a longer rest or low-intensity recovery.

Click here to read about S.I.T. – the time efficient cardio for women over 40

Mobility and flexibility – What’s the difference?

Flexibility is how far your muscles can stretch—think touching your toes.

Mobility is how well your joints move through their full range—think twisting, reaching, lunging.

Both matter. Too stiff? You’re more injury-prone. Too bendy without strength? Same deal.

Pilates and yoga are brilliant for building both, while supporting better balance and injury prevention.

This is where Pilates comes in – regular practice can help build inner strength and support so that you can twist, turn, reach and stretch with confidence and less risk of injury.

What a Balanced Week Might Look Like

Let’s keep it realistic. Every bit counts.

Here’s one example:

• Pilates: once a week
• Strength training: 2x a week
• Cardio: 4–5 sessions of 20–30 minutes
• Mobility/flexibility: woven into Pilates or yoga, or a few minutes daily

You don’t have to do it all at once—start small, stay consistent, and build from there.

The goal? Daily movement that works for your body.

Ready to Get Started or Need a Reset?

As a Personal Trainer, Pilates and Barre instructor, and Midlife Women’s Coach, I’ve spent nearly 20 years helping women feel strong, capable, and confident through every stage of life.

Want some guidance?

Book a free 15-minute consult with me here

Let’s build a routine that works for your life, your body, and your goals.

Anja Lineen
Personal Trainer & Women’s Health Coach
www.thewellbeingtoolkit.com.au

Ready for more? My Magnificent Midlife Programs are designed to help you on the path towards the next phase of life that you’re dreaming of

Click here to read more (you’ll be taken to my other business: The Wellbeing Toolkit)