The fitness industry has largely forgotten about women over 40, pushing high-intensity workouts that leave us exhausted and discouraged. Christine Kirkland discovered a different path after becoming a mother and finding that the “no pain, no gain” mentality was destroying her body rather than strengthening it.
Through Pilates, she found better results with less impact and has since dedicated her practice to helping women over 40 build strength, balance, and bone density through intentional, low-impact movement. This conversation challenges the assumption that heavy weights and intense workouts are the only path to fitness results and explores why slower, more focused movement might be exactly what our bodies need as we age.
I am a convert! I tried traditional Pilates in groups, one on one, on a reformer and on the mat and never felt it was “for me.” Then I tried one of Christine’s classes using her free, 7-day trial.
Now I take one of her classes 3-4 times per week and am loving it. No more neck strain doing the hundreds!
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Prefer reading? Get the episode transcript here:
Key Insights
Rethinking Fitness After 40
High-intensity workouts that may work in your twenties often leave women over 40 exhausted or injured. Our bodies need a different approach, one focused on balance, bone density, muscle mass, posture, and core strength, rather than aesthetics alone.
The Power of Intentional Movement
Slowing down allows you to properly activate the muscles you’re targeting. When we move too fast or lift too heavy, “bully muscles” take over, leading to poor form, pain, and less effective workouts.
Building Strength Without Heavy Weights
You don’t need heavy weights to build muscle mass and bone density. Resistance can come from body weight, light weights, bands, and small props. A plank, for example, is one of the most effective exercises for women over 40.
Balance as a Longevity Marker
Research shows that the ability to stand on one leg for 10 seconds is a predictor of lifespan. For women over 50, balance is essential, as falls can be life-altering and significantly affect independence and quality of life.
Movement as Prehab
Pilates emphasizes joint mobility and proper alignment before adding load. This “prehab” approach helps prevent injury and ensures strength is built on a solid foundation, rather than reinforcing compensatory movement patterns.
Finding What Works for Your Body
Not every workout is right for every person. If high-intensity training leaves you depleted or discouraged, you’re not the problem, you just haven’t found the right movement approach yet.
Takeaways and To-Dos
Test your balance: Stand on one leg for 10 seconds. If this feels challenging, make balance work a priority in your fitness routine.
Start with lighter weights than you think you need: If you’re new to Pilates or intentional movement, begin with 1–2 lb weights. Focus on feeling the target muscle engage rather than how much weight you’re lifting.
Pay attention to your “bully muscles”: Notice if your neck tenses during shoulder work or if your hip flexors burn during core exercises. These are signs the intended muscles aren’t activating properly. Slow down, reduce weight, or adjust your form.
Prioritize alignment before load: Before adding weight or resistance, make sure your joints are properly aligned. This prevents injury and makes every movement more effective.
Make time for shorter workouts: You don’t need an hour to see results. A focused 20–25 minute workout can be incredibly effective when done with intention.
Stop comparing yourself to your 25-year-old self: What worked in your twenties won’t necessarily work in your forties, fifties, and beyond. Your body has different needs now, and that’s not a failure, it’s reality.
Memorable Moments
“The fitness industry has really forgotten about women over 40. What 20-year-old fitness influencers are pushing isn’t wrong—it’s just not right for women in their forties, fifties, sixties, and beyond.”
“When you move too fast with too much load, the bully muscles turn on. The shoulder gets tired, the neck takes over, and that’s when pain shows up.”
“I wish women would stop thinking what worked in their twenties is going to work in their forties. It’s a whole different ballgame after 40.”
“You can build muscle with any type of resistance. A plank using your own body weight is one of the best exercises you can do over 40.”
“Balance is one of the most important things to work on after 50. Falls can have catastrophic effects on quality of life and independence.”
“If you’re feeling discouraged with exercise, know this—you were never the problem. You just haven’t found the right workout yet.”
About Christine Kirkland
Christine Kirkland is a certified Pilates instructor specializing in low-impact, intentional movement for women over 40. After discovering Pilates as a more sustainable alternative to high-intensity workouts, she developed a method focused on strength, balance, bone health, posture, and core stability. She is the founder of My Pilates, an online studio offering 150+ classes and supportive programming for women at every stage of their fitness journey.
Connect with Christine
Keep the Rebellion Going
Sometimes the most rebellious thing you can do is stop accepting limits that were never yours to begin with. Your future self will thank you for refusing to settle for “this is just how it is.”
If you’re ready to take your health to the next level and want support that actually fits your body and life, book a free discovery call and let’s talk it through.
Have a question, a topic you want explored, or a belief about aging you’re ready to challenge? Email Greg at gregory@rebelliouswellnesslifestyle.com
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This episode is part of the Rebellious Wellness Lifestyle movement about questioning conventional wisdom and refusing to live by limitations that don’t actually have to exist.
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Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your treatment plan.