If you’ve ever wondered whether it’s too late to build strength, boost your energy, or finally feel good in your body again—especially when it comes to fitness over 40—this one’s for you.
In this Expert Insights interview, we explore fitness for women 40+ with Kelly Dean, a personal trainer, nutritionist, and midlife transformation expert. Her refreshing approach skips the pressure and perfection, and focuses on what works for women 40 and beyond.
Kelly and I first connected on Instagram, where her thoughtful, no-fluff advice on fitness and wellness immediately stood out to me. Later, I joined one of her 6-week strength training challenges—and that’s when I finally began incorporating strength work into my own routine. It was simple, supportive, and exactly the kind of accountability I needed to get started. So it felt only natural to invite her to share her insights with you here.
Meet the Expert: Kelly Dean
Name: Kelly Dean
Location: Southern California
Role: Women’s fitness transformation expert for women 40+
Her Why: “I’m 48 and menopausal. I know the challenges—and I want other women to feel supported, strong, and confident.”
Fitness Over 40: What Works
Common Mistakes Women 40+ Make:
- “Not eating enough”
- “Comparing themselves to others instead of focusing on personal goals”
Best Way to Restart Movement:
So, how can a woman over 40 safely and effectively get moving again?
Kelly suggests the following approach:
“Use 8lb dumbbells and use a heart rate monitor to track your heart rate. Work on strong core with proper form, engage core with all movements.”
Supportive Movement Styles for Women 40+:
Kelly suggests a mix of:
- Strength training with weights
- Quality cardio
- Stretching afterward and intermixing some Yoga
These supportive movement styles are especially important for fitness over 40 when maintaining muscle and mobility becomes even more essential.
Biggest Fitness Myth
“Calorie counting… It’s the quality and type of your nutrition that matters (protein, good carbs, and lots of colorful veggies – high-nutritional value).”
Fitness Over 40: Why Nutrition and Movement Matter
“It’s the nutrition that creates about 70% of your success.”
Many women find that their approach to fitness over 40 completely shifts when they start fueling their bodies with nutrient-dense meals, rather than just focusing on workouts.
Top Fitness Over 40 Myths Women Still Hear
One of the most common misconceptions in fitness over 40 is the fear of getting “too bulky” from lifting weights.
When asked about this fear of getting bulky, Kelly said “this is not possible for women without extreme training and taking supplements.”
Strength Training and Building Muscle Over 40: What You Need to Know
When asked if it is still possible to build muscles after 40, Kelly said that “it’s always possible, but it does get more difficult.”
That’s why strength training is a cornerstone of any sustainable fitness over 40 routine—it builds lean muscle, protects your joints, and boosts long-term metabolism.
Daily Habits That Support Fitness Over 40
Healthy daily habits are small but powerful building blocks for long-term fitness success, especially in your 40s and beyond.
Here are Kelly’s suggestions for building routines that fit into a busy life:
- Prioritize an hour in the morning for your workout
- Anchor healthy habits to routines you already have (e.g., sip lemon water while the coffee brews)
Fitness Over 40 Nutrition: What Fuels Your Body
Her Take on Intermittent Fasting:
“I believe it is not helpful for losing fat long-term or gaining muscle, which goes hand in hand. There are lots of ways to drop pounds, but to build a healthy and strong body from a cellular level requires exercise and constant healthy nourishment.”
Why Eating More Can Help and What to Eat:
Kelly recommends eating at regular intervals “to keep your metabolism going and not starving your body… this will help it burn fat. Feed your muscles with lean protein and give your body energy from nutrient-dense carbs like colorful veggies. Look to support your body with every calorie you consume. Your body performs better in every way when it is given high-quality fuel.”
That’s such a powerful takeaway. One of the keys to thriving in fitness over 40 is ensuring that your meals align with your goals, rather than working against them.
Simplifying the Nutrition Noise:
“The noise is overwhelming… I like to take a common sense approach instead of jumping around from this trend to that …. there will always be more trends and sometimes they work, but consistency has always worked for me: exercise + good nutrition = a healthy body.”
- Skip the trends and stick with consistency
- High-quality food and exercise go hand-in-hand
Views on Ozempic & Similar Medications:
“Just like stomach stapling and other methods to stop eating in excess, this does not make you healthy. It simply helps you weigh less… although it may also aid in addressing certain food-related weight issues, such as diabetes, by helping you consume less sugar and processed carbs. To me, it would be more realistic to treat the real problem, which is overeating.”
- Not a long-term health solution
- True results come from treating the root issue: nourishment and movement
What to do when you’re “doing everything right” but not seeing results:
“It’s likely the quality of the exercise and nutrition…It takes a very intentional amount of challenging exercise and specific nutrition intake for big results. Also, tracking is very helpful to see the progress. Several methods, not just the scale, but also body fat and muscle gain. ”
- Look at the quality and consistency of exercise + nutrition
- Track results beyond the scale (body fat, muscle gain)
Where to begin if you’re feeling overwhelmed:
Kelly recommends “to hire help… someone who will offer a complete plan – exercise, meal plan, and some behavior/health coaching.”
If you’re unsure where to begin with fitness over 40, don’t guess—get guidance that supports your lifestyle and goals. Consider hiring a coach to help you create a comprehensive plan—one that encompasses movement, nutrition, and mindset support to stay consistent.
How to Get Back on Track:
Kelly says, “Prioritize it and make a plan. It takes an intentional plan and effort to see results. Some people would say start small, but I would say start big, make a real solid plan, and go all out! Real results come from hard work and consistency (for at least 6 weeks!).”
Kelly’s Daily Practices
Daily rituals play a significant role in fitness over 40, helping you stay consistent and grounded.
Here are some of Kelly’s daily habits:
Her Morning Routine:
- 7:30 am workouts (Monday-Friday)
- Lemon water, red light therapy, yoga, prayer, and reading
- Cooking healthy meals for her family
One Small Habit That Makes a Big Difference:
- Building habits around routines you already have
Her Advice to Women Who Feel “Too Far Gone”:
- It’s never too late
- Get the proper support s
- Start where you are
Her Tips for Staying Consistent:
- Prioritize it
- Make it non-negotiable
- Show up for yourself, every day
Practical Tools & Resources
These are Kelly’s go-to tools to make fitness over 40 feel doable, empowering, and even fun.
Top 3 Exercises for Fitness Over 40
- Pushups
- Squats
- Intense bursts of cardio (elevating heart rate > 150)
Tools That Keep You Motivated With Fitness Over 40
“A great playlist that motivates you to move.”
Find Kelly Online:
- kellydeanpersonaltraining.com
- Instagram: @KellyDeanFitness
Her Final Words of Wisdom on Fitness Over 40
“I believe in striving to reach your fitness potential because it’s about more than just the body- it’s a path to thrive in every area of your life. When women set strong, focused goals, they become more energized, radiant, and empowered from the inside out. It’s not just about the weight you lose – it’s about the strength, confidence, and joy you gain. It also radiates onto family, peers, and the community around you.”
Her message is simple: Fitness over 40 isn’t about perfection—it’s about showing up for yourself with intention and care.
If something Kelly shared here sparked a “yes” in your body or reminded you that it’s time to prioritize yourself again, keep that spark going.
Ready to take the first step?
If you’re craving more strength, energy, and ease in your own life—without diets or extremes—I invite you to start with one of my FREE wellness resets, simple tools that help you build healthy habits that fit your busy life:
👉 Five-Minute Morning Magic
👉 Stress Less in 5 Minutes Checklist
Or book a free 30-minute quick chat with me to explore what support could look like for you.
You don’t have to figure it all out alone. Whether you’re just beginning to explore new ways to care for yourself—or you’ve tried making changes on your own and felt stuck—I’m here to support you.
Together, we’ll create feel-good habits that fit your real life, so you can build energy, balance, and lasting change—without guilt or extremes.
Pin this post for later, because strong, energized living after 40 is possible.
Related Posts You Might Like:
- Healthy Habits in Midlife: How to Start Small and Stick With It (including how I began strength training in my 40s)
- How to Stay Consistent With Healthy Habits When Life Gets Busy
- Trust the Dots: How Small Acts of Self-Care Add Up to Big Change
- Why Age Is Just a Number – A Midlife Wellness Perspective
- The Courage to Change: What Sets Real Growth in Motion
- How to Go from Idea to Action in Midlife: Simple Steps to Reclaim Your Energy
- Midlife Nutrition Made Simple: How Busy Women 40+ Can Eat Clean Without The Stress
- Why Self-Compassion—Not Perfection—Is the Key to Your Wellness Routine
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