Why Sticking with Exercise Feels So Hard in Midlife and How to Finally Make It Stick

Joined a gym, downloaded an app or started a new fitness plan only to fizzle out a few weeks later?

Most women I work with tell me the same thing: "I know exercise makes me feel better. I just can't seem to stay consistent."

The issue isn't willpower. It's the way we've been taught to approach movement.

A recent article in the British Journal of Sports Medicine points out that the real challenge in exercise isn't efficacy (we already know it works). It's adherence, our ability to keep going in real life, long after the initial spark of motivation fades.

The researchers put it beautifully: exercise is not the "ugly duckling" of chronic disease treatment, it's one of the most powerful interventions we have. Studies show that regular movement can prevent and treat over 35 chronic conditions, including type 2 diabetes. What's missing is a sustainable way to keep people doing it.

If you're navigating the menopause tranistion, this struggle can feel even more complicated.

When the Rules Change: Exercise in the Menopausal Transition

During perimenopause and menopause, our bodies undergo profound hormonal shifts. Oestrogen and progesterone decline, influencing everything from mood to muscle mass, recovery and motivation.

That 6am spin class or evening run you used to do easily? Suddenly it feels like climbing a hill in wet sand.

Add in poor sleep, unpredictable energy and the mental load of midlife (career pressures, ageing parents, teenagers) and consistency starts to feel impossible.

Yet this is exactly when movement matters most:

• Resistance training protects your bones, boosts metabolism and helps preserve lean muscle mass

• Aerobic activity supports your cardiovascular health and cognitive function

• Mobility and balance work help prevent injuries and support healthy ageing

So why do so many smart, capable, health-aware women struggle to make it stick?

It's Biology and Behaviour, Not Motivation

We blame a lack of willpower. But behaviour change science tells a different story.

Our brains are wired to resist change. Habits form through repetition and reward, not guilt or pressure. When we start a new exercise routine, it demands extra effort and planning. Unless we experience quick, tangible wins, our brain decides it's not worth the energy.

The BJSM researchers argue that the "adherence gap" is behavioural, not physiological. The body is willing but the mind gets in its own way.

This is particularly true in the menopause transition, when fluctuating hormones affect not only how our bodies respond to exercise but how we feel about it. Lower oestrogen can reduce dopamine and serotonin levels, two neurotransmitters that drive motivation, pleasure and reward. Even if you know movement will help, the internal pull just isn't as strong.

That's chemistry, not laziness.

Why Quick Fixes Fail (and What Works Instead)

The fitness industry thrives on short-term goals, 30-day challenges, detoxes, 6-week bootcamps. They sell urgency and transformation, not sustainability.

Midlife women don't need a short-term fix. We need a lifelong strategy that works with our hormones, energy and lifestyle.

Research and years of working with women in this stage show what actually works:

1. Start with Identity, Not Goals

Instead of "I need to work out three times a week," try "I'm someone who moves every day for strength and energy." This small language shift taps into identity-based habits, which are far more sustainable than outcome-based ones.

2. Design for Real Life

Perfection kills consistency. If your plan depends on perfect circumstances, it will fail. Build in flexibility: have a "Plan B" workout for low-energy days, keep resistance bands at home and recognise that a 15-minute walk counts.

3. Focus on How You Feel

Menopause can change your body composition and energy, but it doesn't mean you're broken. Shift from chasing calories or appearance to tracking how movement makes you feel, stronger, calmer, more grounded. This internal motivation lasts far longer.

4. Add Support and Accountability

The BJSM article highlights a key point: even the best exercise plan won't work if it exists in isolation. Consistency thrives in community. Working with a coach or group offers the structure, feedback and encouragement that help behaviours stick.

5. Celebrate Progress, Not Perfection

Your body in menopause responds differently. Rest days are productive days.Acknowledging small wins,  getting out for a walk, lifting heavier, sleeping better, builds self-efficacy, which is the foundation of habit change.

The Midlife Energy Trap

One of the biggest barriers I hear from clients: "I just don't have the energy."

But movement creates energy. Exercise improves mitochondrial function (your cells' energy factories), enhances insulin sensitivity, and boosts mood-regulating neurotransmitters.

When we're exhausted, we move less which makes us feel more tired. That's the trap.

Breaking that cycle doesn't require high intensity. It starts with gentle consistency: short walks, bodyweight strength work, restorative yoga, mobility sessions, building gradually until your energy and confidence return.

You don't need to push harder. Start where you are, and progress from there.

Menopause: A New Beginning for Fitness

The women who thrive in menopause aren't doing more,  they're doing smarter. They tune in to their bodies, honour recovery and build strength that supports them for decades to come.

Exercise at this stage isn't about chasing youth; it's about investing in vitality. It's about reclaiming trust in your body, rebuilding your relationship with movement and feeling energised, not drained, by your choices.

How Coaching Helps You Make It Stick

Behavioural science, exercise physiology and coaching psychology all point to the same conclusion: Lasting change happens when knowledge meets accountability.

As a Menopause Health Coach, I help women close the gap between knowing and doing.

Together, we work on:

• Building sustainable habits that fit into your real life

• Adapting movement to your energy and hormonal changes

• Reframing mindset blocks that hold you back from consistency

• Creating accountability that supports, not pressures, you

You don't need another plan. You need a process that evolves with you.

Your Next Step

If you're tired of starting over, or feeling stuck between knowing what you "should" do and actually doing it, let's change that. Book a free heart-to-heart call and let's talk about how you can:

• Reignite your energy

• Build strength and resilience

• Finally make movement a natural, enjoyable part of your life again

This isn't about doing more, it's about doing what works for you, consistently.

Book your free chat with me, The Menopause Health Coach

References

MacDonald C, Bennekou M, Midtgaard J, Langberg H, Lieberman DE. Clarifying the real challenge: adherence, not efficacy, is the barrier to exercise as medicine. British Journal of Sports Medicine Published Online First: 28 October 2025. doi: 10.1136/bjsports-2025-110988