Exercise Smarter, Not Harder: When More Isn't Always Better
For a long time, I thought more was better.
More effort. More discipline. More miles. More reps. More workouts.
I think some of that comes from my military background.
In the military, you learn pretty quickly that you don't always get to stop because you're tired. You keep going. You push through. You finish the task.
That mindset can be incredibly valuable in the right situation.
But it's not necessarily the mindset your body needs all the time.
Especially when you're already exhausted, stressed, sleeping poorly or feeling like you've been running on empty for months.
I've learned this one the hard way. There have been times when I've pushed through when what my body really needed was recovery. It changed the way I think about exercise - and about what it actually means to be strong.
And I think this is something a lot of women need to hear:
Sometimes the strongest thing you can do is stop pushing. ❤️
When You're Already Running on Empty
Exercise is a stressor - and that's not a bad thing.
Your body is designed to respond to stress, adapt and become stronger.
But there is a difference between a stressor your body can adapt to and a stress load that exceeds your ability to recover from it.
This is particularly important when you're already carrying a lot of other stress - poor sleep, work, family responsibilities, emotional stress, under-eating or simply not giving yourself enough recovery time.
Hard training affects the body's stress-response system, including cortisol. A demanding workout can create a significant hormonal response, and repeated high training loads without adequate recovery can contribute to fatigue, declining performance and feeling completely wiped out.
That's where I want us to start thinking differently about exercise.
The Goal Isn't to Stop Exercising
If you're burned out, I'm not telling you to stop moving.
Quite the opposite.
Movement is incredibly important for your physical and mental health.
But the dose matters.
A hard workout can be fantastic when you're well rested, well fuelled and recovering properly.
The same workout can feel completely different when you're already depleted.
Maybe today you need a strength workout.
Maybe you need a walk.
Maybe you need some mobility work.
Maybe you need a rest day.
That's not weakness. That's knowing the difference between pushing yourself and working against yourself.
Walking Counts
Never underestimate a good walk.
Walking gets you moving, gives you some cardiovascular activity and, if you get outside, gives you an opportunity to get some natural light into your day.
And if you're feeling completely wiped out, a 20-minute walk may be a much better choice than forcing yourself through a hard interval workout.
It doesn't have to be complicated.
Put on your shoes and go.
Strength Training Matters
This is one area where I don't want you to use "I'm tired" as a reason to avoid strength training forever.
Maintaining muscle and bone strength becomes particularly important as we move through midlife and beyond.
Resistance training can help support muscle strength and function, while weight-bearing and strengthening activities are important for bone health.
You don't need to spend an hour in the gym.
You don't need to lift the heaviest weights you can find.
And you don't need to destroy yourself to make progress.
Start where you are. Build gradually. Focus on good form and consistency.
Strong doesn't have to mean exhausted.
Don't Forget Your Cardiovascular Fitness
Walking is wonderful, but your cardiovascular system benefits from a variety of movement too.
Depending on your current fitness and energy levels, this might include:
Brisk walking
Cycling
Swimming
Hiking
Dancing (I love a good kitchen dance party!)
Jogging
Other activities you genuinely enjoy
The key is to build your capacity gradually rather than assuming every workout needs to be hard.
The general Canadian recommendation for adults is at least 150 minutes of moderate-to-vigorous physical activity each week, along with muscle- and bone-strengthening activities at least three times a week.
But here's the part I don't want you to miss:
That 150-minute number is a general health guideline. It is not a challenge you have to force yourself to meet tomorrow.
If you're currently doing very little, a daily walk is a great place to begin.
If you're already walking regularly, perhaps add some strength training.
If you're exercising hard five or six days a week but constantly exhausted, your next step might actually be doing less.
There is no prize for being the most exhausted person in the gym.
Pay Attention to Your Recovery
This is probably the piece we overlook the most.
We talk endlessly about workouts.
But recovery is where your body gets the opportunity to adapt.
Ask yourself:
How do I feel later that day?
How do I feel the next morning?
Am I recovering between workouts?
Is my sleep improving or getting worse?
Am I looking forward to moving my body, or am I forcing myself through every session?
These questions can tell you a lot more than simply looking at how many calories you burned.
What About Exercise During Menopause?
Menopause can change the way you experience exercise.
Sleep may be disrupted. Hot flashes can make workouts uncomfortable. Your energy can feel different from one day to the next.
And that doesn't mean you need to stop exercising.
It means you may need to be a little more flexible.
Some days you may feel fantastic and be ready for a challenging strength session.
Other days, a walk and some mobility work may be exactly what you need.
That's not inconsistency.
That's listening to your body.
And if exercise seems to consistently make your symptoms worse, that's worth paying attention to rather than simply pushing harder.
A Simple Way to Think About Your Week
Instead of asking:
"How hard can I work?"
Try asking:
"What does my body need this week?"
A balanced week might include:
Strength training - to support muscle and bone
Cardiovascular movement - for heart and overall health
Walking and light movement - throughout your day
Mobility or flexibility work - to keep your body moving well
Recovery days - because rest is part of the plan
And those things don't have to happen in equal amounts every week.
Your life isn't the same every week, so your exercise routine doesn't have to be either.
The 80% Rule
Here's something I love to remind myself:
You don't need to empty the tank every time you exercise.
Leave a little in reserve.
You should be able to finish a workout and think, "That felt good."
Not:
"I can't believe I have to do that again tomorrow."
If you're constantly exhausted after exercise, constantly sore, sleeping worse or feeling like you need several days to recover, that's information.
Don't ignore it. Please.
Adjust.
Maybe you reduce the intensity.
Maybe you shorten the workout.
Maybe you add another recovery day.
Maybe you go for a walk instead.
That's not giving up.
That's exercising smarter.
And About That 150-Minute Recommendation...
Yes, 150 minutes of moderate-to-vigorous physical activity each week is a good general target for adults.
But I don't want someone who is exhausted, overwhelmed and barely sleeping to read that number and think:
"Great. Another thing I'm failing at."
Start where you are.
You can build your fitness gradually as your capacity and recovery improve.
Final Thoughts
Exercise is one of the best things you can do for your health.
But more isn't automatically better.
Your body needs movement, but it also needs fuel, sleep, recovery and enough breathing room to adapt.
Especially in midlife, I want you to think about exercise as something that builds you up, not something you have to survive.
Walk.
Lift something.
Move your body.
Get outside.
Rest when you need to.
And then do it again tomorrow.
You don't need to punish your body into becoming healthier.
You need to work with it.
