There’s a quiet moment many women reach somewhere between school drop-offs, work deadlines, and the endless cycle of washing, folding and starting again. You don’t feel old, but you don’t feel like yourself anymore either. Recovery takes longer. Sleep feels lighter. Strength you once took for granted seems harder to access. And despite “doing all the right things”, your body feels less responsive.
For years, we’ve been told this is just part of getting older, especially after having kids. I don’t believe that’s true.
As a personal trainer and Pilates instructor working almost exclusively with women over 40, my focus isn’t fat loss or chasing a younger body. It’s about reversing biological ageing by rebuilding strength, energy, posture and cellular resilience, so women feel resilient in their bodies again.
And here’s the reassuring part. It doesn’t require punishing workouts or hours upon hours in the gym.
It requires the right exercises, chosen to rebuild strength without burnout, support hormonal balance and honour the demands motherhood places on the body.
What “biological ageing” really means (and why exercise matters more than ever)
Chronological age is just a number. Biological age reflects what’s happening inside your body, muscle mass, bone density, mitochondrial health, insulin sensitivity, connective tissue integrity and nervous system regulation.
From our mid-30s onward, women naturally experience:
- A gradual decline in muscle mass (sarcopenia)
- Reduced bone density
- Slower collagen turnover
- Shifts in insulin sensitivity
- Changes in stress tolerance and recovery
Motherhood can accelerate this if training and recovery aren’t supportive. Sleep disruption, chronic stress and years of putting your own needs last all take their toll on the body.
The good news? Resistance training and intelligent movement can slow, halt and even reverse many of these markers. Not to be dramatic, but this is something to get excited about and more importantly, proactive about.
Before you lace up and sprint to your local CrossFit gym though, it’s worth remembering that not all exercise is created equal, especially for mums.
The 6 exercises I prioritise for women in their late 30s and 40s
These are staples in nearly every client program I write. They’re not flashy, but they’re profoundly effective.
1. Loaded squats (goblet or front squats)
Squats are one of the most powerful longevity tools we have. They strengthen our legs, hips and core while stimulating bone density and improving insulin sensitivity.
For mums, squatting is deeply functional. It’s how you lift children, get up off the floor and move through daily life with confidence.
How to perform it correctly
- Stand with feet about hip- to shoulder-width apart
- Hold a dumbbell or kettlebell close to your chest (goblet position)
- Inhale to prepare, then sit your hips back and down as if lowering into a chair
- Keep your chest tall and spine neutral
- Exhale as you press through your heels to stand
Key coaching pointers
- Think “long spine”, not rigid spine
- Knees track in line with toes
- Depth should feel strong and controlled, not forced
Why it reverses biological ageing
- Preserves lean muscle mass
- Supports bone density in hips and spine
- Improves blood sugar regulation
- Enhances pelvic floor function when paired with breath
2. Deadlifts (trap bar or Romanian deadlifts)
Deadlifts strengthen the posterior chain (glutes, hamstrings and back), areas that often weaken after pregnancy or from long hours of sitting at a desk.
As someone who experienced spinal pain associated with scoliosis in my early 20s, learning how to hinge correctly was truly transformative.
How to perform it correctly
- Stand with feet hip-width apart
- Hold weights close to your legs
- Hinge at the hips by sending them back, keeping a neutral spine
- Lower the weights to mid-shin or just below knees
- Drive through the heels to return to standing
Key coaching pointers
- This is not a squat. Hips move back more than down
- Imagine your torso as a strong plank
- Move slowly and deliberately
Why it reverses biological ageing
- Improves spinal integrity
- Builds metabolically active muscle (recruiting large muscle groups increases calorie burn at rest and supports long-term strength)
- Enhances mitochondrial function
- Reduces risk of back injury over time
3. Push movements (incline push-ups or dumbell presses)
Upper body strength is often overlooked in women, yet it’s essential for independence and longevity.
Push movements strengthen the chest, shoulders, arms and deep core while supporting shoulder stability.
How to perform it correctly
- Start with hands elevated
- Body forms a straight line
- Lower with control, elbow at a comfortable angle
- Press the floor or bench away as you exhale
Key coaching pointers
- Choose a height that allows perfect form
- Neck stays long, gaze slightly forward
- Draw shoulders gently down and back (away from ears)
- Core gently engaged, not braced aggressively
Why it reverses biological ageing
- Preserves upper body muscle mass
- Improves connective tissue resilience
- Supports posture and breathing mechanics
4. Pulling exercises (rows or assisted pull-ups)
Pulling movements are essential for counteracting the rounded posture many mums develop from feeding, carrying and desk work.
They strengthen the upper back, shoulders and arms while improving posture and reducing neck tension.
How to perform it correctly
- Sit or stand tall holding a band or cable
- Initiate the movement by drawing the shoulder blades back
- Pull elbows towards your ribs
- Slowly return with control
Key coaching pointers
- Shoulders stay down, away from ears
- Chest open, spine tall
- Movement should feel smooth, not jerky
Why it reverses biological ageing
- Improves posture and spinal alignment
- Enhances nervous system regulation
- Reduces chronic tension patterns
5. Carry variations (farmer’s carries)
Carries are one of the most underrated exercises for longevity. They train grip strength, core stability, posture and real-world resilience, all at once.
How to perform it correctly
- Hold weights at your sides
- Stand tall, ribs stacked over pelvis
- Walk slowly and deliberately
- Breathe calmly as you move
Key coaching pointers
- Think “tall and relaxed”, not stiff
- Keep steps controlled
- Start lighter than you think
Why it reverses biological ageing
- Grip strength is strongly linked to lifespan
- Improves bone density
- Enhances coordination and balance
6. Pilates-based core and mobility work
Strength alone isn’t enough; mobility makes it functional. Pilates restores spinal movement, pelvic floor integrity and breath, all essential for recovery and hormone regulation.
This is where many women feel “like themselves again”.
How to perform it correctly
- Focus on slow, controlled movements
- Pair each movement with breath (typically exhale with effort)
- Prioritise quality over quantity
Key coaching pointers
- Less is more
- Movement should feel nourishing, not exhausting
- Consistency matters more than intensity
Why it reverses biological ageing
- Supports fascia and connective tissue health
- Improves parasympathetic (“rest and digest”) nervous system function
- Enhances recovery, sleep and stress resilience
Why this approach works for mums
Many women in their late 30s and 40s are already maxed out, mentally, emotionally and physically. The goal isn’t to add more stress. These exercises send a powerful signal to your body: You are strong. You are safe. You can adapt.
That signal is what slows biological ageing.
The bigger picture: Longevity is holistic
Strength training is an essential part of longevity, but it’s only one piece of the puzzle. True biological age reversal also includes:
- Adequate protein and micronutrients
- Gut health support
- Quality sleep
- Stress regulation
- Targeted supplementation
Longevity isn’t about restriction or perfection. It’s about support and that support must include building strength.
This isn’t something you should be white-knuckling your way through. Lean into the exhale, the recovery and give your body the fuel it needs to truly thrive.
The takeway
You don’t need to push yourself to your limit. You don’t need to punish your body to see results.
You do need intelligent movement—movement that supports your strength, your energy, your hormones and your future.
Reversing biological ageing isn’t about chasing youth. It’s about moving through life feeling strong, capable and full of energy.
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Exercises to reverse biological ageing for women in their 30s and 40s
