How Should Your Training Change After 35?

One of the most common questions we get at Metabolic Birmingham is:

“How should I change my training now that I’m over 35?”

The answer? Probably not as much as you think. However, there are some key adjustments that can make a significant difference in how you look, feel, and perform. If you want to build strength, improve energy levels, and support long-term health, the right training approach is essential.

If you are searching for personal training in Birmingham that is tailored for women over 35, this guide will help you understand how to adapt your workouts for the best results.

The Importance of Strength Training After 35

One of the biggest issues women face as they get older is muscle loss (also known as sarcopenia). From the age of 30, women naturally start to lose muscle mass if they do not actively work to maintain it. This is where strength training becomes essential.

Many women over 35 worry about gaining weight or feeling weaker, but the problem is often not enough muscle rather than too much fat. More muscle means:

• A higher metabolism, which helps with fat loss and body composition.

• Better joint and bone health, reducing the risk of osteoporosis.

• More energy and fewer aches and pains, making everyday tasks easier.

At Metabolic Birmingham, we focus on a three-day strength training programme that includes:

• Push movements (such as overhead presses and push-ups)

• Pull movements (such as rows and pull-ups)

• Squats and hip hinge exercises (such as deadlifts and lunges)

This type of structured training helps women over 35 get stronger, improve mobility, and avoid injuries, all while building confidence in the gym.

High-Intensity Workouts for Fat Loss and Longevity

Many women believe that high-intensity training is only for athletes or younger gym-goers, but this is not the case. Short bursts of high-intensity efforts can be one of the most effective ways to:

• Reduce visceral fat, particularly around the stomach.

• Improve VO2 max, which is a key marker for cardiovascular fitness and longevity.

• Boost metabolism, helping the body burn more calories even at rest.

That said, more is not always better.Many women over 35 make the mistake of overdoing HIIT (high-intensity interval training) and burning out. The key is strategic intensity, typically 12 to 20-minute sessions done once or twice per week for maximum benefits.

This is why at Metabolic Birmingham, we incorporate Engine Classes into our training programme. These are designed to improve cardiovascular fitness, burn fat, and build stamina without causing excessive fatigue or injury risk.

The Role of Low-Intensity Movement

While strength training and high-intensity efforts are powerful tools, daily movement outside the gym plays a huge role in overall health and fat loss.

One of the biggest mistakes women over 35 make is focusing only on gym workouts and neglecting general movement. Simple activities like walking, stretching, and mobility work help to:

• Improve recovery and reduce stress levels.

• Support fat loss efforts by increasing daily calorie expenditure.

• Enhance long-term joint health and flexibility.

This is why low-intensity exercise, such as walking for at least 7,000-10,000 steps per day, is an essential part of any effective training programme.

Building the Right Training Plan for You

The combination of strength training, high-intensity efforts, and low-intensity movement will depend on:

• Your current fitness level and experience.

• Your specific goals, whether that is fat loss, strength, or improved energy.

• Your lifestyle and schedule, ensuring consistency.

At Metabolic Birmingham, we understand that no two women are the same, which is why we offer personal training in Birmingham tailored to women over 35.

Rather than following generic workouts, we create individualised training plans that fit into your lifestyle while delivering results.

What to Do Next

If you are looking for a personal trainer in Birmingham who understands how to help women over 35 gain strength, lose fat, and feel their best, we can help.

📖 Get a free copy of our book to learn more about effective training.💬 Book a free strategy session where we will create a plan suited to your goals.

To get started, send us a message or visit our studio to find out how we can help you feel stronger, healthier, and more confident.