Workouts After 30: Why Your Routine May Not Be Working Anymore (and How to Fix It)
- Dr. Tamarah Chaddah, ND
- Oct 20
- 3 min read
Updated: Oct 27
By: Dr. Tamarah Chaddah, ND, MSCP (f. NAMS) | Menopause Practitioner
Follow me on socials @drchaddahnd
Are you noticing that your workouts aren’t working like they used to? Many women experience this in their late 30s, so you're certainly not imagining it.
In my naturopathic clinic in Aurora, Ontario, I see this issue come up frequently. Many patients report doing the same exercise routines they’ve always done, eating the same foods, and yet still gaining weight, especially around the midsection. It’s frustrating, discouraging, and confusing.
So, what's going on? Let's get into some reasons this may be happening, and what you can do about 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.
Hormonal Changes After 30: Why Your Body Responds Differently
As we age, particularly during the perimenopausal and menopausal transitions, hormone levels fluctuate dramatically. Estrogen, and progesterone begin to decline, and this hormonal shift has a domino effect on how we feel, our and our body.
Over the age of 30, muscle mass naturally starts to decline. Since muscle is more metabolically active than fat, less muscle means fewer calories burned at rest, and more fat gain. In perimenopause, declining estrogen can affect our body composition and can lead to more fat deposition around the abdomen.
Many people forget that muscle weighs more than fat but takes up less space, meaning a lean, muscular body appears smaller and more toned. So, when muscle mass drops and fat increases, your body shape will inevitably change even if the scale doesn’t shift much.
Time to Shift Your Fitness Strategy For Workouts After 30
Here’s the truth: The workouts you did in your 30s might not serve you in your 40s and beyond.
To counteract aging changes and preserve your lean muscle, you need to pivot your fitness strategy. That means lifting heavier weights, training to the point of muscle fatigue, and focusing on progressive resistance training. This approach increases lean muscle mass and improves overall body composition.
As a naturopathic doctor, I often guide patients through this transition, not just with exercise recommendations, but also by supporting hormones, recommending dietary supplements, and offering holistic lifestyle changes.
Supporting Your Body with Nutrition and Supplements
Alongside updated workouts, proper nutrition play a huge role in your metabolic goals, and muscle maintenance. Including healthy food options that are high in protein, healthy fats, and micronutrients, while controlling calorie intake, can make a noticeable difference.
Personalized Support in Ontario
Whether you're in London, Vaughan, Oakville, or Mississauga, working with a licensed naturopathic doctor can help you take a holistic approach to aging, hormones, and fitness.
And if you've been asking yourself, "What is a naturopath?", it’s simple: we use natural therapies, clinical nutrition, lifestyle counseling, and advanced testing to support optimal health at every stage of life.
Ready to Redefine Your Routine?
If you're tired of working out without seeing results, it's time to make a change. Book a consultation today. I can see patients in-clinic in Aurora, Ontario, or virtually anywhere in Ontario.
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