How 5 Women In Wellness Train For Long-Term Health

I’m seeing women finally move away from the idea that exercise has to feel punishing. For years, workouts only seemed to count if you were exhausted, drenched in sweat or sore for days. Now, there’s far more interest in strength, posture, core and pelvic floor health – and far less obsession with burning calories or shrinking bodies.

Low-impact training is often misunderstood. It’s not about doing less – it’s about applying stress in a controlled, intelligent way. Especially through pregnancy, postnatal life and perimenopause, women are becoming more aware of how hormones, sleep and stress affect how their body responds to movement.

The best workout is one you can do regularly. Strength matters but not if it leaves you feeling depleted. Learning when to push and when to pause is part of training smarter.

My own routine reflects that balance. I do three barre-based strength sessions a week, which challenge my muscles without draining my energy. I judge training by how it makes me feel afterwards. If movement leaves me feeling stronger, calmer and more focused, it’s doing its job.

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I no longer think the best training plan is the hardest one. What I see now – and what I follow myself – is a move away from rigid training plans and towards movement that fits around work, stress and everyday life. Wellness now means moving to feel energised, not exhausted.

Strength training is the backbone of how I move. I lift weights two to three times a week, focusing on building and maintaining muscle. It’s one of the most effective ways to support metabolism, bone health and resilience as we age – but only if it’s something you do consistently. 

Cardio still matters but it no longer dominates my week. I run regularly and training for a half marathon last year reminded me how good cardio can feel when properly fuelled and balanced. I also enjoy spinning at home on my Peloton  – it’s efficient, energising and easy to slot in when time is tight. 

Variety is key. Reformer Pilates and yoga have been part of my routine for years, helping with mobility, posture and core strength. I also walk everywhere – it’s one of the simplest ways to stay active without adding extra stress. 

I train with longevity in mind. My goal isn’t perfection or optimisation – it’s movement that supports my health now and still feels doable in ten or 20 years’ time. 

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More women are questioning whether their training is actually supporting their health. For a long time, we were told feeling exhausted, wired or depleted was just part of being fit. Now, women are connecting the dots between how they train and how they sleep, menstruate, focus and cope with stress. Missed periods, constant fatigue and low mood are no longer being brushed off – they’re being recognised as signs the body needs more support. 

High-intensity exercise isn’t suitable for everyone, especially all the time. For many women, daily HIIT drives hormonal stress, not health. More women are realising that strength training, walking and slower, more intentional movement often deliver better results – not just physically, but emotionally too. 

Training should reflect the season of life you’re in. Personally, I’m on a fertility journey and that has completely reshaped how I move. Right now, my focus is on regulation, nourishment and recovery. That doesn’t mean doing nothing – it means choosing movement that supports my body rather than fighting it. 

Pilates works for me because it fits into real life. I use the Pilates by Bryony app a few times a week, training intuitively and doing more when I have the energy.  

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At some point, training became less about performance and more about feeling good. I stopped chasing PBs and started focusing on energy, confidence and a body that felt strong and resilient – not a routine that took over my life. 

Strength training makes the biggest difference. It gives me the kind of physical ease and mental clarity that carries into everything else I do. I don’t follow complicated plans – just consistent sessions I can stick to. 

Running is still part of my week but for different reasons. It’s how I reset and manage stress. I’m mindful now about recovery too, so that running stays enjoyable, not depleting. 

Fuel is part of the equation, not an afterthought. Eating enough – especially protein and whole foods – helps me train better and recover faster. You can’t expect your body to perform well if you don’t fuel it properly. 

I train to feel strong, calm and confident. That means choosing consistency over intensity and letting go of the idea that every workout has to be hard to count. 

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I’ve also seen a clear shift in why women train. While weight loss might still be the starting point, the focus is moving towards long-term health, energy and hormone support. Women are better informed than ever – not just about how exercise makes them look but how it affects mood, sleep, hormones, gut health and ageing. 

If you don’t enjoy how you move, it won’t last. I’ve lost count of how many women have told me they hated exercise growing up, only to discover later that they love lifting with a PT, sea swimming or barre. When movement feels like something you choose, not something you ‘should’ do, it becomes part of your life. 

Strength matters for everyone but especially for women. It supports metabolism, hormones, bone density and injury prevention. The earlier you start, the better but it’s never too late. And it doesn’t have to mean a barbell in the gym – sports like tennis or padel can be surprisingly effective. 

Then there’s sustainability – this is where I see many women go wrong. Sacrificing sleep for a 5am class may feel virtuous but long-term it can backfire. I often see signs of overtraining in clinic – low immunity, hair loss, heavier periods and fatigue that won’t budge. Sometimes, a walk or slow Pilates session is far more beneficial, especially if you’re already stressed or sleep deprived. 

My own routine is built around that balance. I rotate barre, reformer Pilates and strength training, depending on the week. If I’m run down, I ease off. That flexibility does more for my hormones and wellbeing that any rigid training plan ever did. 

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