Tag: Midlife

Aging is inevitable, but how we age and how well our cells function as we do is very much within our control. For women in midlife, it’s not just about looking younger. It’s about regenerating strength, vitality and resilience. Let’s explore how what you eat, think and do impacts the new cells your body makes, common pitfalls, how much protein you really need, the role of strength training, mindset & nervous system and practical first steps to turn things around.

How What We Eat, Think & Do Affects the Quality of the Cells We Make

Our bodies are constantly creating new cells. Skin cells, immune cells, muscle, etc. But new isn’t always “high quality.” Several factors determine whether those cells are strong, resilient and well‐functioning or weak, prone to damage or premature aging.

  • Nutrition & Diet Quality
    What you eat supplies the building blocks (amino acids, healthy fats, micronutrients, antioxidants) and also signals that turn on or off certain cellular repair & maintenance pathways. For instance:

    • Diets rich in whole, unprocessed foods with plenty of antioxidants and phytonutrients reduce oxidative stress, inflammation, and DNA damage. Source

    • Plant proteins (beans, nuts) seem especially beneficial in midlife for healthy aging for better physical, cognitive and metabolic health. A large study (Harvard Nurses’ Health) found women who consume more plant protein in midlife are more likely to age better vs. those relying mostly on animal protein.

  • Lifestyle & Physical Activity
    Exercise (especially strength training, which we’ll unpack more later) stimulates muscle protein synthesis, maintains mitochondria, promotes better cell turnover, helps clear damaged cells. Inactivity or very low movement accelerates decline. Source

  • Mind, Stress & Nervous System
    Chronic stress leads to increased cortisol, inflammation, slower cell repair. Negative thinking or poor sleep weakens the repair processes of DNA, telomeres and mitochondrial functions. Thoughts and emotions matter because they influence hormonal and nervous signals that affect cell division, repair and immune system function.

Biggest Mistakes Women Make in Fueling Their Bodies for Regeneration & Longevity

  1. Underestimating how much and what kind of protein is needed
    Many follow the “minimum to survive” RDA (0.8 g/kg) which was designed to prevent overt deficiency. It was not designed for regeneration, strength or thriving. As we age, “anabolic resistance” sets in: our muscles don’t respond as strongly to smaller protein doses. Source.

  2. Eating ultra‐processed foods, added sugars, refined carbs and too much saturated fat
    These increase inflammation, oxidative damage, metabolic dysfunction, which impair cell repair, damage DNA and accelerate aging. Source

  3. Skipping strength training / activity
    Without regular resistance training with progressive overload, muscle mass declines, mitochondrial efficiency drops, bone density suffers. It’s not enough to just walk or do cardio.

  4. Neglecting micronutrients & anti‐aging compounds
    Vitamins D, B12, calcium, antioxidants (vitamins C, E, polyphenols), healthy fats (omega‐3s) are often low or ignored. Deficiencies in these reduce the  quality of new cells, affect immune function and  cognition. Source

  5. Overlook mindset, stress, sleep & nervous system regulation
    Sleep drives recovery: muscle growth, hormonal balance, detoxification. Chronic stress leads to inflammation, hormonal imbalances and poor cell repair. Mindset and emotional habits shape behaviors (overeating, poor choices) and stress physiology.

How to Calculate Protein Needs for Rebuilding & Thriving (Not Just Preventing Decline)

If you want more than “just not falling apart,” here’s how to figure out your real protein needs:

  • Baseline guidance for midlife & older adults: Research (Stanford & longevity studies) suggests 1.2 to 1.6 grams of protein per kilogram of body weight per day for adults over ~50. That’s much more than the minimum RDA.

  • Per‐meal protein target: Because of anabolic resistance, your body needs ~30–35g protein per meal to properly stimulate muscle protein synthesis. Smaller amounts may not fully “wake up” repair as well.

  • Adjust for activity, training & recovery: If you’re strength training, recovering from injury, illness or under stress, your protein needs may lean toward the upper end of 1.0g/lbs, even 1.2 if circumstances demand it.

  • Example: If you weigh 150 lbs , then:

    • Lower end: 150 × 1.0 = 150 g/day

    • Upper/rebuilding end: 150 × 1.2 = 180 g/day

Spread across 4–5 meals with ~25–35 g protein each (depending on size) plus snacks that contribute. My recommendation to lifestyle medicine coaching clients is to aim for 3 meals plus 2 high protein snacks.

Strength Training’s Role in Cellular Regeneration & Slowing Aging

Strength training is almost like “cellular fountain of youth” in many ways:

  • Muscle Protein Synthesis & Prevents Sarcopenia
    With age, we lose muscle mass and strength (sarcopenia). Lifting weights signals the body to produce and maintain muscle, maintain strength, metabolism. Combined with protein, it allows new cells in muscle to be strong and more functional.

  • Improves Mitochondrial Function & Energy Production
    Resistance training increases mitochondrial density and improves efficiency. Mitochondria are the energy factories of your cells. When they work well, we age more slowly. Dysfunctional mitochondria = more oxidative damage and aging. Source

  • Reduces Inflammation, Improves Cellular Repair Mechanisms
    Lifting reduces markers of chronic inflammation. It also promotes better DNA repair and helps maintain telomere length (the caps of chromosomes that shorten with age).

  • Functional Benefits Beyond Muscle
    Better balance, bone density, metabolic health. All of which matter in midlife to prevent frailty, bone breaks and metabolic disease.

Why Mindset & Nervous System Regulation are ‘Forgotten Pillars’ of Regeneration

Food and workouts get attention, but mindset, sleep, stress regulation & nervous system health are often overlooked. Yet they’re central to how cells regenerate and age.

  • Stress & Hormonal Impacts
    Chronic stress → elevated cortisol & other stress hormones → suppresses repair, increases inflammation, damages mitochondria, harms immune response.

  • Sleep & Repair Cycles
    Deep sleep is when much of the repair, detox and hormonal regulation happens. Poor sleep disrupts growth hormone, immune function and muscle repair. Also inclrease hunger cues for carbs and sugar. And decreases motivation to train hard.

  • Mindset & Perception
    Negative self‐beliefs, chronic worry, low mood, etc., trigger stress biology. By contrast, positive mindset, self‐efficacy, purpose and joy all promote lower stress and better hormonal balance.

  • Nervous System & Autonomic Balance
    Having a well‐regulated nervous system (good vagal tone, ability to switch from fight/flight to rest/digest) supports repair, digestion, recovery and immune regulation.

Together, these “soft” pillars magnify the effects of the “hard” pillars (nutrition, movement).

Neglecting them often means slow progress or plateau, even with good nutrition and training.

First Steps For Someone Who Feels Their Body is Breaking Down

If you’re reading and thinking, “My energy is low, I feel weaker, maybe my recovery sucks…”—you can start reversing decline today. Here’s what I would tell you:

  1. Start with a protein‐rich meal every day
    Make sure at least one meal contains ~30 g of high‐quality protein (animal or plant + complete amino acids). This signals your body that repair and rebuilding are priorities.

  2. Introduce strength training 2×/3x per week
    You don’t need to go heavy day one. Start with resistance bands or bodyweight and progress gradually. Lifting even moderate loads stresses your muscles and encourages muscle protein synthesis and better bone health.

  3. Improve sleep & rest first
    Prioritize 7–9 hours of good quality sleep. Keep your sleep routine regular. Try to reduce screen time before bed. This gives your cells the space to repair.

  4. Manage stress & nervous system
    Even small practices help: 5 minutes of deep breathing, meditation, walk in nature, journaling. All reduce chronic low‐grade stress. Cultivate mindset shifts: You’re not fighting aging. You’re commanding how it unfolds.

  5. Refine diet: whole foods, anti‐inflammatory choices, enough macro & micronutrients
    Reduce ultra‐processed foods, added sugar and refined carbs. Add plenty of vegetables, healthy fats (omega‐3 rich), plant protein sources and sufficient protein total each day broken up per meal.

  6. Measure what matters
    Track strength gains, energy and recovery. Maybe body composition, but even simpler: do you feel stronger week to week? Do you recover faster? Does your sleep improve? Those are signs your cells are regenerating.

 

Putting It All Together

For midlife women who want to reverse aging, regenerate, feel strong: the path isn’t one magic pill. It’s a combination of:

  • Eating enough protein + nutrient‐dense whole foods

  • Strength training + progressive overload

  • Prioritizing recovery (sleep, rest)

  • Regulating stress & mindset

  • Consistency over time

If you build around those lifestyle medicine pillars, your body will start making better, stronger cells. You’ll feel more energetic, resilient, leaner, stronger. And aging becomes less about loss and more about renewal.

Collagen supplements have crashed the wellness scene, attracting everyone from beauty devotees chasing the glow of sleeker hair and smoother skin to gym enthusiasts looking for faster recovery and the stamina to push harder in every workout. Yet, the true nature of collagen often remains a mystery. From what it is and why it might be worth supplementing to the benefits it can offer, the answers to these questions can show why this supplement may be a valuable addition to your day.

 

 

What Is Collagen?

Collagen is a type of protein that forms tightly packed chains through tissues like the skin, bones, tendons, ligaments, and cartilage so that they resist stretching, maintain their shape, and absorb pressure without tearing. For these roles to be carried out, we need to consume protein which the body breaks down into amino acids and uses to build collagen. Foods that supply these building blocks include bone broth, chicken and pork skin, and fish with the skin left on.

 

How Collagen Supplements Work?

 

Unlike foods where protein must first be digested into amino acids, supplements provide small chains of these called peptides. They pass through the stomach and the gut wall and enter the bloodstream intact. Because such fragments normally appear in the blood when collagen-rich tissues are damaged or worn out, when the body detects them, it triggers a repair response in which collagen-producing cells increase their activity to “replace” what appears to be missing.

 

Why Supplements May Be Needed?

 

While dietary sources help support collagen production, adding supplements may be helpful for a number of reasons. One is that with aging, even when the body gets enough amino acids, its ability to produce collagen from them decreases. Another is that many modern diets exclude animal parts like skin and bones because processed foods remove them entirely and traditional cooking methods such as boiling whole cuts for soup or broth are no longer widely practiced. Additionally, digestive problems such as low stomach acid or enzyme deficiencies can interfere with breaking down proteins into the amino acids needed for collagen synthesis.

 

A further reason is that long-term exposure to damaging factors such as chronic stress, poor sleep, and pollution can cause collagen to break down faster than the body can replace it through food alone. Lastly, certain medical conditions such as osteoarthritis, osteoporosis, and chronic skin wounds as well as surgery involve damage to the connective tissues. As collagen is their main component, the body may need higher amounts to support repair than dietary sources can supply.

 

Why Collagen Supplementation Matters More for Women after 40?

 

Collagen production begins to slow down in the mid-to-late 20s in women but the decline becomes noticeably steeper after the age of 40 and the onset of perimenopause. While aging lowers collagen production in both sexes, in women the drop in estrogen – which normally supports collagen synthesis – means the body makes even less of it. This sharper decrease shows up in the skin as reduced elasticity, thinner texture, more dryness, and a gradual loss of firmness.

 

In joints, this drop can mean less cushioning, stiffer tendons, and a tight or achy feeling during everyday movement. The knees and hips may feel harder to bend or slower to loosen up after sitting while the fingers can become stiff in the morning or after periods of inactivity.

 

Additionally, the larger drop in collagen can leave the muscles feeling weaker and more prone to soreness, even after moderate effort.  Some women also notice slower recovery after exercise or more lingering discomfort following physical activity they once handled easily.

 

Lastly, the steep decline in collagen leads to a drop in bone density which makes the bones thinner, weaker, and more prone to fractures. This loss of density can also lead to conditions such as osteopenia, osteoporosis, and kyphosis, a forward rounding of the spine caused by weakened vertebrae.

 

For all these reasons, women over 40 may need more collagen than food alone can provide, so supplementation can be helpful, especially when guided by a healthcare provider.

 

Benefits of Collagen Supplementation

 

Evidently, women over 40 often need extra collagen for skin, joint, muscle, and bone health, and the good news is that studies have confirmed real benefits in all of these areas.

 

Skin Improvement

 

Collagen supplementation has been widely studied for its impact on skin health. In one large-scale analysis, for example, the researchers set out to examine whether hydrolyzed collagen could improve hydration and elasticity. The study reviewed 26 clinical trials with a total of 1,721 participants and reported promising results. The findings showed that those who took collagen experienced a 7% to 12% increase in skin hydration and a 4% to 9% improvement in elasticity compared to those given a placebo. The extent of progress depended in part on the duration of use and the source of the collagen.

 

Joint Health

 

While not as extensive as research on skin health, studies have also examined the effects of collagen supplements on joint function. One of these studies tested whether taking a daily supplement could reduce joint pain in healthy adults who experienced knee or hip discomfort during everyday activities. A total of 182 participants were involved, with half taking 5 grams of collagen peptides each day for 12 weeks and the other half given a placebo.

 

At the end of the study period, the participants who took the supplement showed a 19.5% reduction in pain and a 20% improvement in physical function. In contrast, the placebo group recorded only a 3% decrease in pain and a 3.4% gain in physical function.

 

Muscle Function

 

Research on muscle health has taken various directions, with studies examining whether collagen can improve strength, growth, and recovery. Among these areas, recovery has received particular attention, with some studies focusing on whether supplementation can improve post-exercise repair. One such study included 55 mostly inactive men who trained three times a week over a period of 3 months. Each session included both strength and cardio exercises.

 

Half of the group took 15 grams of collagen peptides daily while the other half received a placebo. To evaluate the effects of the program, all participants completed a demanding jumping workout before and after the 12 weeks, and their strength and recovery were measured. The results showed that the men who took collagen recovered more quickly, as they regained 48% more of their maximum strength compared to those who took a placebo.

 

Bone Gains

 

Research on the effects of collagen supplementation on bone health is more limited compared to other areas but some studies have shown clear benefits. One of these studies, for example, explored whether a daily collagen supplement could help strengthen bones in postmenopausal women with age-related bone loss.

 

The study included 131 women, each taking either 5 grams of collagen peptides or a placebo every day for 12 months. At the end of the study, women who took the supplement saw an increase of about 3.0% in spine bone density and around 6.7% in the hip area. Those in the placebo group experienced small declines of 1.3% and 1.0% respectively.

 

Tips for Incorporating Collagen Supplements

 

How you incorporate collagen supplements depends on the form—whether powder, capsule, gelatin, or liquid. If you prefer capsules, you can take them with water, juice, milk, or plant-based options such as almond or oat milk. For powders, you can mix them into liquids such as water, juice, and smoothies or stir them into foods like yogurt, oatmeal, and soups. As for gelatin, you can use it in recipes such as homemade gummies, puddings, and thickened sauces which makes it a suitable choice if you enjoy incorporating supplements into your cooking. Liquid collagen offers another option, as you can have it on its own or add it to drinks such as juice, smoothies, and coconut or naturally flavored water.

 

Besides what you can mix the supplement with, there are also some details to keep in mind so that you get the most out of it. One example is temperature which can affect how well collagen works depending on the form you use. For products in capsule or powder form, they are usually stable up to around 300°F and can handle warm drinks and regular cooking without losing their potency. However, exposure to very high heat—such as boiling or extended cooking—may reduce how well they are absorbed.

 

In the case of liquid collagen, if it contains only hydrolyzed protein and water, moderate heating is unlikely to cause any problems. However, many commercial formulas include ingredients such as vitamin C, biotin, zinc, hyaluronic acid, and herbal extracts which can degrade at high temperatures and lose their effectiveness. In addition, these products often contain sweeteners and preservatives that may separate, curdle, or thicken when heated. This can lead to an unpleasant texture that can make the drink lumpy, gritty, or slimy.

 

Lastly, with gelatin, once the powder is added to water and swells, it must be heated so that it dissolves and spreads evenly through the liquid. When the mixture cools and thickens, it can hold its shape in recipes like puddings and layered desserts.

 

Who Should Avoid Collagen?

 

Most people can safely take collagen but there are some cases where it may not be suitable. People with allergies to fish, shellfish, eggs, or beef, for example, should avoid collagen products made from those sources.

 

In addition to allergies, certain medical conditions may also warrant caution. One example is people with chronic kidney disease and impaired function who should consult a doctor before taking supplements. This is because ingesting collagen produces urea as a byproduct which damaged kidneys cannot filter effectively. As a result, urea can build up in the blood and lead to symptoms like nausea, vomiting, loss of appetite, weakness, confusion and in severe cases, irregular heart rhythm and coma.

 

Similarly, during pregnancy and while breastfeeding, women should consult a healthcare provider first. This recommendation isn’t due to any known harm from collagen but because the safety of supplements hasn’t been thoroughly studied in these groups. Most clinical trials exclude pregnant and nursing participants to avoid risk, so the effects—positive or negative—are largely unknown.

 

Wrapping Up

 

When a supplement is backed by credible research across multiple aspects of health, its reputation moves beyond hype into evidence-based reality. Collagen has reached that point, with studies consistently showing real, noticeable improvements that align with the needs of active lifestyles and counter the changes that come with age. With results like these, choosing to include collagen can sharpen your appearance and amplify your strength at any age—especially when the body begins to need it more after 40.

 

FAQ

 

What types of collagen exist and how are they different?

 

The main collagen varieties are I, II, and III, and each benefits different tissues. Type I primarily maintains the skin, bones, and tendons whereas II supports cartilage and joint function. Type III works together with I in skin, muscles, and blood vessels.

 

Depending on which variety you need, you can choose the source accordingly. Bovine provides both I and III while marine consists almost entirely of I. Chicken, on the other hand, is rich in type II.

 

What information should I look for when choosing a supplement?

 

For product information, you should check both the label and the manufacturer’s website. The label should state the collagen type, source, and form. The manufacturer’s website should disclose the country of origin of the raw materials and give sourcing details such as whether marine collagen is wild-caught or farmed. It should also include information on third-party testing or certification to confirm that the final product meets purity and safety standards. This includes testing for specific contaminants such as lead, mercury, arsenic, and cadmium as well as bacteria like Salmonella and E. coli, and agricultural chemicals such as organophosphate and carbamate pesticides.

 

How long does it take to see results from collagen supplements?

 

Results from collagen supplements vary from person to person but most people begin to notice visible changes after 4 to 8 weeks of consistent daily use.

 

How long it takes to see results depends on factors such as overall diet, smoking, and sun exposure. Diet, for example, plays a role because a menu low in vitamin C, zinc, copper, and manganese limits the body’s ability to rebuild collagen. Smoking, in turn, increases enzymes that break down collagen which can delay visible changes. Similarly, UV radiation from prolonged sun exposure damages collagen and results can take longer to appear.

 

Should I cycle collagen supplements or take them continuously?

 

There is a body of research supporting the long-term safety of collagen supplements. One of these studies focused on postmenopausal women with low bone density who took collagen supplements for four years to see whether the benefits would continue over time.

 

The findings showed that not only did participants’ bone strength improve in both the spine and hip areas but none of them reported any side effects or health issues during this period. Moreover, routine medical tests revealed no signs of harm which suggests that using collagen supplements for several years can be considered safe.

 

Can children and adolescents take supplements and do they need them?

 

While there is some research involving children that has shown beneficial effects without reported side effects, studies in pediatric populations remain limited. Moreover, children naturally produce collagen at high levels, so supplementation is generally unnecessary unless recommended by a healthcare provider.

 

Can collagen supplements cause weight gain?

 

Collagen supplements contain a small number of calories — typically around 35–50 per 10 grams. Thus, they do not provide enough energy to lead to weight increase. However, as the kidneys use water to dissolve byproducts of collagen metabolism, such as urea and ammonia, the increased water in the body can lead to weight gain. This gain is usually below 1.1 to 2.2 pounds and once the system adjusts to supplementation, the water weight disappears.

 

 

 

While new approaches to movement emerge frequently, Pilates continues to resonate with women in their 40s and beyond. Many are drawn to it for its steady muscle work rather than rapid movements that can strain an aging body. And equally as many like it for how familiar the movements look, like lying on your back and pulling your knees toward your chest or reaching your arms and legs away from each other. Yet, Pilates involves more than meets the eye and takes learning to master which is why understanding its principles matters from the very beginning.

 

What Is Pilates?

 

Pilates is a method of exercise built around a series of movements that are carried out deliberately. Each movement is performed with close attention to how the body is positioned, how it shifts weight from one part to another, and how the spine, hips, and arms and legs coordinate to support that shift. The exercises are also carried out slowly so that you can ensure all this happens with precision. Smooth transitions between movements help preserve that precision throughout the sequence. The practice also progresses from foundational movements to more complex ones so that the body gradually becomes better able to handle increased range, demand, and variation.

 

Proper Form during Practice

 

Maintaining proper form in Pilates allows your body to move in a way that is both safe and effective. Central to this is keeping the spine in a neutral position instead of flattening or over-arching it. This keeps the ribcage over the hips so that the core, back, and hip muscles align correctly and share the workload evenly.

 

As part of this alignment, the head must stay in line with the spine because the muscles along it are responsible for supporting the skull. They can do this only when the head is centered over the spine and work less effectively if it is tilted backward or upward.

 

Along with the head, the shoulders should also stay properly positioned – relaxed and away from the ears. When they lift, the muscles in the upper back contract and tighten and prevent the shoulder blades from gliding along the back which the arms need in order to move freely.

 

Lastly, the hips must stay level to keep the lower back stable during movement. If the hips tilt and one drops lower than the other, the lower back bends sideways toward the lowered hip which places extra pressure on that side and can cause pain or injury.

 

 

Staying Safe during Practice

 

Women in midlife can greatly benefit from Pilates but only when done safely which involves being aware of signs of overload. These include joint pain, persistent muscle fatigue, dizziness, and shortness of breath.

 

Joint Pain

 

One noticeable sign is joint pain which feels like discomfort, aching, or sharpness in areas like the knees, hips, shoulders, and spine, either during or after Pilates. If you feel such pain, it indicates that the joints are under stress, often because the body is misaligned and not distributing the load through the muscles as it should. It can also occur when resistance exceeds what the muscles and joints can comfortably handle.

 

Persistent muscle fatigue, in turn, manifests as ongoing tiredness, heaviness, or weakness that lingers despite rest. When this occurs, it suggests that the muscles are overstressed from continuing a set number of repetitions despite your muscles feeling tired, weak, or shaky. It can also happen due to improper technique that fails to engage major muscles like the core, glutes, or quadriceps. This leads to smaller muscles or stabilizers such as the rotator cuff in the shoulders or the erector spinae in the lower back overcompensating.

 

Dizziness

 

Another concerning symptom to watch for is dizziness which can present as lightheadedness, a spinning sensation, or unsteadiness. These often stem from sudden changes in position such as rapidly rising from lying down to standing upright. When lying horizontally, blood is evenly distributed throughout your body. However, upon standing quickly, gravity causes blood to flow downward into your legs and lower body which decreases blood flow and oxygen delivery to the brain. As a result, you may experience dizziness or lightheadedness until your body adjusts blood circulation to accommodate the new posture. Additionally, dizziness can occur due to shallow or improper breathing which restricts oxygen supply to the brain.

 

Shortness of Breath

 

Shortness of breath is a key sign to be mindful of during Pilates practice. It can feel like you are struggling to get enough air, with a sensation of tightness or constriction in your chest or an increased breathing rate that feels uncomfortable. Struggling for air, in particular, occurs if the timing of the inhale and exhale does not match the effort. For example, during a movement that requires force, the body needs an inhale to deliver oxygen to the working muscles. If you exhale at that moment instead, the brain may respond with a sense of breathlessness as a signal to adjust your breathing.

 

Along with that sensation, you may feel tightness in the chest. This occurs when breathing becomes strained during effort. The body then uses the neck, shoulder, and upper chest muscles to lift the ribcage, expand the chest from the top, and draw in more air. As a result, most of the air remains in the upper chest, and the lower lungs do not expand fully which creates a feeling of constriction.

 

Lastly, an increased breathing rate that feels uncomfortable can also occur—often as a response to moving too quickly during an exercise. When the tempo is rushed, the body switches to quick, upper-chest breathing to keep up with the pace.

 

Types of Pilates

 

There are two main types of Pilates, mat and reformer, which follow the same core principles but differ in the equipment used, the load on the muscles, and the resulting effects on strength and endurance.

 

Of the two, mat Pilates is more accessible, as it is performed on the floor with a padded mat instead of using equipment to add resistance. Thus your muscles work only to lift, move, and hold parts of your body against gravity. This keeps the load constant—your body—so the muscles are not challenged to generate greater force. As a result, strength gains occur more slowly and come from repeated low-load contractions that create small strains in the muscle fibers. These strains trigger a repair process during rest which gradually increases the thickness and capacity of the fibers over time. At the same time, if you focus on volume and increase the number of reps, endurance improves which is the muscles’ ability to keep working for longer periods.

 

In contrast to mat-based practice, Reformer Pilates uses specialized equipment that adds resistance, often found at dedicated wellness spaces such as THOR. This resistance is created through a system made up of a sliding platform and a set of springs attached to it. The person lies, kneels, or stands on the platform with their feet placed against a footbar or their hands gripping straps connected to the springs. As the platform slides, the springs stretch and then contract which creates resistance in both directions. When they stretch, the muscles push or pull against them and when the springs shorten, the muscles maintain tension to slow their return and prevent them from snapping back quickly. This continuous effort throughout the movement causes greater microscopic damage in the muscle fibers which leads to stronger growth during recovery.

 

Benefits of Pilates for Women in Midlife

 

 

Pilates can support women in midlife across a range of areas, helping to reduce fatigue, build strength, ease lower back pain, and improve cardiometabolic health.

 

Fatigue

 

Fatigue is a common and often overlooked complaint among post-menopausal women, yet research on effective non-pharmacological treatments remains limited. Among the few studies addressing this gap, one focused specifically on whether Pilates can help relieve fatigue across physical, mental, and general dimensions during the menopausal period. The study involved 52 women between the ages of 50 and 55, all of whom experienced fatigue and had gone through menopause at least a year earlier. Half of them did Pilates for eight weeks along with their usual medical care while the other half received standard treatment alone. At the end of the study, the group that practiced Pilates saw their fatigue levels drop by 46%. Those that received only medical care had a small decrease of just 2.9%. This marked difference indicates that Pilates had a substantial impact on lowering fatigue while standard care alone produced little change.

 

Reduced Strength

 

After menopause, many women find it harder to stay active because of muscle loss and reduced strength. Fortunately, Pilates can help improve physical ability, with studies supporting this. One of these studies explored whether Pilates training can help enhance physical performance among women aged 45 to 60.

 

Thirty women took part in the program and their walking ability was tested at the start using a six-minute walk test. On average, the participants could cover a distance of about 1,538 feet. Then the women took part in three Pilates sessions a week for four weeks. At the end of the training period, they could walk an average of roughly 1,978 feet which represents an improvement of about 28%.

 

According to the researchers, this improvement was likely due to the way the exercises strengthened the muscles and connective tissue in the trunk area. As a result, the women became better able to walk longer without getting tired.

 

Lower Back Pain

 

Pilates has increasingly drawn attention as a potential approach for managing lower back pain during menopause. To examine its effects more closely, one study looked at whether it could help reduce lower back pain in post-menopausal women. The participants in the study were between 45 and 55 years old and had been experiencing pain for more than three weeks. They were divided into two groups—ten women followed a three-week Pilates program while another ten completed a standard exercise routine. By the end of the period, the women who did Pilates showed clear improvements. Their back pain levels dropped by about 33% while the control group showed no reduction at all. Additionally, their ability to bend forward improved by about 7.4% and backward extension increased by 20%, compared to increases of about 3% and 7% respectively in the control group. Their scores measuring quality of life also improved by roughly 21% while the control group showed no meaningful change in this area. This suggests that Pilates may be a helpful option for easing musculoskeletal discomfort related to menopause.

 

Cardiometabolic Conditions

 

Pilates has also been studied for its potential to support cardiometabolic health in women after menopause. In one such study, the researchers examined how mat Pilates affects heart and metabolic markers in postmenopausal women with either one or multiple conditions such as high blood pressure, high cholesterol, or excess weight. Forty-four women took part and were divided into two groups—one with a single condition and the other with more than one. Both groups practiced Pilates three times a week for 12 weeks. By the end of the program, the women with only one condition showed noticeably greater improvements. Specifically, systolic blood pressure dropped by about 10% in women with one issue, compared to just 2% in those with multiple conditions. Diastolic blood pressure also improved in both groups, with a reduction of roughly 9% in women with one diagnosis and under 2% in those with more than one. Triglyceride levels fell by roughly 21% in the single-condition group but actually increased in the group with multiple diagnoses.

 

Wrapping Up

 

Pilates remains popular with women in midlife because it avoids pushing the body beyond comfortable limits. Unlike more vigorous forms of exercise, it engages the muscles steadily and consistently which allows strength to develop gradually and sustainably. This makes Pilates gentle in appearance, yet mastering it fully requires study, effort, and practice.

 

FAQ

 

What should you wear for a Pilates session to stay comfortable?

 

For a Pilates session, you should wear clothes that are not too tight. Clothing that is too snug can restrict movement such as bending at the hips, folding at the knees, and reaching at the shoulders. At the same time, what you wear should be form-fitting so that alignment stays visible for self-checking in a mirror or on video. Such clothing that is both unrestrictive and body-skimming includes leggings or fitted shorts with a snug tank top or T-shirt.

 

These should be free of zippers, buttons, and thick seams—especially down the back—because many Pilates exercises are done lying flat and such features can press into the spine and cause discomfort.

 

As for footwear, shoes are not worn during Pilates. You can either go barefoot or wear grip socks which provide traction and help prevent slipping, especially on smooth studio floors or when using equipment.

 

What should I eat before and after a Pilates session?

 

Before Pilates, you should eat a light meal or snack that includes mostly carbohydrates and a small amount of protein. Carbohydrates convert into glucose which the muscles use to contract during exercise. Protein is broken down into amino acids which the muscle cells use to repair minor damage as it occurs and help the muscles keep working without losing strength.

 

For this balance of energy and muscle support, you can have yogurt with fruit, oatmeal with milk, or a slice of toast with cottage cheese.

 

After Pilates, your meal should include both carbohydrates and a larger amount of protein. Although you take in carbohydrates before the session, the muscles use that glucose first. As the effort continues—through sustained and repeated contractions, the muscles also draw on stored glycogen which is glucose from earlier meals that was converted and packed into muscle tissue for later use. As the muscles deplete these stores during exercise, glycogen must be replenished so they can continue to contract efficiently.

 

As for protein, the one you consumed before exercise helped the muscles stay active but its role becomes even more important after the session. The muscle tissue then begins a repair process that requires a concentrated supply of amino acids to rebuild and strengthen the fibers affected by the effort.

 

To support this recovery process, the post-exercise meal can include eggs with whole grain toast, lentil soup with rice, or tofu with quinoa and steamed vegetables.

 

Can Pilates help with weight loss in midlife?

 

When you do Pilates regularly, your body builds more muscle tissue. As the number of muscle fibers increases, they burn more energy which makes it easier to lose weight if you are eating in a way that supports it.

 

Should I do Pilates before or after other forms of exercise?

 

Whether you should do Pilates before or after other forms of exercise depends on what kind of activity you are combining it with. If you are doing strength training or high-intensity cardio, it is usually better to do Pilates afterward, so your muscles are not already fatigued when lifting weights or working at a higher intensity. However, if your other activity is low-impact such as walking or gentle cycling, Pilates can come either before or after.

 

Which midlife conditions call for modifying Pilates?

 

During midlife, physical changes can alter how a woman responds to movement, so Pilates routines may need to be adjusted to avoid strain. Common conditions that require modification include arthritis, osteoporosis, chronic back pain, and varicose veins. Other examples include thyroid imbalance, fibromyalgia, pelvic floor issues, and abdominal separation.

 

Can Pilates be adapted for women with abdominal separation?

 

Diastasis recti is a condition where the abdominal muscles on the left and right sides of the stomach pull apart. As a result, the connective tissue that runs through the middle becomes stretched and weakened. To avoid stressing it during Pilates, you should not do movements like sit-ups, crunches, or strong forward bending. These require the abdominal muscles to contract which increases pressure inside the abdomen. While normally strong connective tissue can hold this pressure, when it has lost strength, the pressure pushes outward through it which increases the risk of further damage.

 

Can I do Pilates if I have pelvic pain or instability?

 

If you have pelvic pain or instability, gentle exercises can actually help strengthen the muscles that support the pelvis, including the lower abdominals, pelvic floor, and muscles around the hips. Such exercises include small pelvic tilts, leg slides, and knee openings. At the same time, you should avoid movements that place excessive pressure on the pelvis, including deep lunges and side leg raises.