Building Strength After 40: A Whole-Body Approach to Movement, Mindset & Menopause From A Naturopathic Doctor
- Dr. Tamarah Chaddah, ND
- 2 days ago
- 4 min read
By: Dr. Tamarah Chaddah, ND, MSCP (f. NAMS) | Menopause Practitioner
Follow me on socials @drchaddahnd
If you're a woman navigating your 40s or beyond, and especially if you're dealing with perimenopause, menopause, or fluctuating hormone levels, this post is for you, because around here, we're focused on strength training after 40.
I'm a naturopathic doctor in Aurora, Ontario, and I often work with women who feel disconnected from their bodies and unsure how to support their changing physiology. But whether you're in Aurora, or anywhere in Ontario like the GTA, Vaughan, Oakville, Mississauga, or even as far as London, I can help lay these foundational tips that will help you reconnect, feel stronger, and move through this phase with clarity and confidence.
Let’s shift the focus towards true strength, from restriction to nourishment, together.
To do just that, I challenge you to explore your current beliefs around working out during the perimenopause transition by asking yourself the following questions.
Let's get into it!👏
Disclaimer:
This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.”
Question # 1: Am I Lifting More Than I Did Last Week?
One of the most powerful ways to feel better in your 40s is through strength training. If you’ve been lifting the same weights for months, your body may be craving more challenge. Progressive overload, which is gradually increasing weight or reps is essential for building muscle after 40, maintaining bone density, and supporting metabolism.
Incorporating weight training for women over 40 isn’t just about fitness, it’s a key pillar of hormone health and fitness.
Naturopath Insight: When hormone levels start to shift, maintaining muscle mass helps stabilize blood sugar and support adrenal health.
Question # 2: What Muscle Am I Working?
The mind-muscle connection becomes increasingly important as we age. It’s not enough to go through the motions; we need to move with purpose. Whether it’s your core, glutes, or back, take a moment to feel the muscle working.
Intentional movement reduces injury and enhances results, which is especially important during perimenopause and exercise routines.
“Every rep is a conversation with your body. Make it meaningful.”
This kind of intentional movement is something I regularly emphasize in my virtual and in-person naturopath patient visits as a naturopathic doctor supporting women through midlife.
Question # 3: Have I Fueled Properly for This Session?
Gone are the days when fasting before a workout was considered a badge of honor. Especially during perimenopause, your body needs fuel, specifically, healthy carbs and balanced nutrition in order to perform and recover well.
A small snack like a banana or part of a smoothie (about 30g of carbohydrates) can power your session and help you lift heavier.
Question # 4: Am I Exercising… or Am I Training?
More specifically, Ask yourself: Am I working out to burn calories, or am I training to get stronger and more resilient?
After 40, it’s time to prioritize longevity over aesthetics.
That means training to:
Support bone health
Preserve lean muscle
Address hormone fluctuations
Boost mood and energy
As a naturopath, I often help clients reframe movement from punishment to empowerment. Because when you work with your body, you feel the difference, physically and emotionally.
“This chapter isn’t about shrinking. It’s about expanding your strength, your energy, and your potential.”
Question # 5: What Does Movement Mean to You Now?
Movement in your 40s and 50s isn’t about “getting your body back”, it’s about moving forward with strength and self-respect.
This is the time to:
Nourish your body with health food and rest
Supplement wisely with the help of a naturopathic doctor
Prioritize strength, stamina, and emotional well-being
And whether you live in Mississauga, Vaughan, Oakville, or London, Ontario, my practice supports women in redefining their relationship with movement and health because I see patients virtually, across Ontario, so you can make sure the right care you need is right at your fingertips, always.
“You don’t have to move like you did in your 20s. You just have to keep moving, with love, purpose, and a whole lot of strength.”
Final Thoughts: Strength is More Than Muscle
Building muscle after 40 isn’t just a fitness goal, it’s a whole-body investment in your future health.
And if you’ve ever wondered, “what is a naturopath?”—we’re licensed healthcare professionals who combine medical knowledge with natural therapies to support your body’s healing process. Whether it’s through personalized fitness support, dietary supplement guidance, or something else, we’re here to help you thrive in every decade of life.
Ready to Feel Stronger, More Balanced, and In Control?
As a naturopathic doctor I offer care for women in all stages of life, from perimenopause to post menopause. If you're in Oakville, Mississauga, or Vaughan, or anywhere in Ontario, I also offer virtual consultations to meet you where you are.
We’ll work together to:
Address fluctuations in hormones
Optimize your nutrition and movement
Recommend safe, evidence-based dietary supplements
Design a sustainable plan for lifelong strength
Let’s keep the conversation going:
What's your favourite way to move?
Weight lifting
Yoga/Stretching
Cardio
I don't workout
Follow me on socials @drchaddahnd
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