3 Health Habits Women 40+ Should Prioritize

Women 40+ juggle a lot, from family and busy schedules, to a career and hormone shifts. The last thing they want to do is take on one more thing. That’s why this post aims to simplify a healthy lifestyle by summing up 3 of the most effective habits 40+ women can incorporate for improved health.

Lift weights. Eat less sugar. Eat more protein.

Hormone changes in women 40+ lead to weakening bones, which can eventually develop into osteoporosis. On top of that, fat can begin collecting around the midsection. Lifting weights is the best way to combat both.

The body can only process so much sugar. Consuming too much sugar for too long leads to type 2 diabetes. This definitely matters for women because 1 in 3 adults is prediabetic but doesn’t know it. Eating less sugar and lifting weights are the best ways to guard against full-blown diabetes.

I’ve learned from 20 years of nutrition assessments that most women don’t eat enough protein. Lacking protein leaves you hungry and susceptible to grabbing something quick that often doesn’t have much nutrition. Below are more details about each essential habit.

If you need help learning about and incorporating these habits into your lifestyle, that’s exactly what Understand Healthy does. In fact, these 3 habits are in the online program. Now is the best time to try it out by joining the YBM community, which gives access to Understand Healthy for $45/month.

1. Lift weights 2-3x a week

There are 3 main types of training:

• Strength: Heavy weight, low reps → 4–6 sets of 4–6 reps.

• Hypertrophy: Moderate weight → 3–4 sets of 8–12 reps.

• Endurance: Lighter weight, higher reps → 3–4 sets of 12–15 reps.

If you’re at the gym, you’ve got tons of options—machines, cables, dumbbells, squat racks, etc. I recommend lifting for hypertrophy, maybe even strength. If you’re at home, you may be more limited to using your bodyweight, resistance bands, or lighter weights. Lift for muscle endurance.

Choose a routine that works for you:

• Total Body (2–3x/week): Good for beginners or limited time. Use endurance or hypertrophy rep ranges.

• Upper/Lower Split (4x/week): Upper body twice, lower body twice. Great for strength or hypertrophy focus.
• Body Part Split (5–6x/week): One muscle group per day (e.g., chest/tris, back/bis, legs, shoulders/core). High volume, good for serious lifters.

Observe proper rest periods:

• Strength: Rest 2 minutes between sets.

• Hypertrophy: 45–90 seconds.
• Endurance: 30 seconds.

Train major muscle groups:

• Lower body: Quads, hamstrings, glutes, calves

• Upper body: Chest, back, shoulders, biceps, triceps
• Core: Abs and lower back

Remember these tips:

• Form matters most. Bad form = risk of injury and less effective workouts. Ask a trainer, a fellow gym-goer, or check online videos.

• Start with machines because they’re easier to control. Move to free weights as you gain confidence.

• Engage your core like you’re bracing for a punch.

• Breathe properly. Exhale on the effort (e.g., pushing, pulling, standing).

• Use a 2/2 tempo: 2 seconds to lift, 2 seconds to lower, slow and controlled.

• Change things up every 6-8 weeks to avoid a plateau.

Lastly, don’t be intimidated!  Everyone starts somewhere, and most gym-goers are focused on themselves, not judging you. 

Limit sugars

Sugar is sneaky and in many foods we consume. Common sources of added sugars are soft drinks, tea, flavored coffee, desserts, processed foods, cereals, pre-made sauces and dressings, smoothies, and yogurt. You want to avoid these sources of added sugars and eat natural sugar sources like fructose (sugar in fruits) and lactose (sugar in dairy).

Plus, sugar adds up fast and does more damage than you think. Though we technically don’t need any added sugar, experts recommend limiting it to 25 grams (about 6 teaspoons) per day.

Look at how quickly sugar can add up:

• Can of coke 39g
• Yogurt and granola 30g
• Glass of sweet tea 25g

• Coffee drinks 50–75g
• 3 Oreos 14g

The average American eats 88 grams of added sugar daily—that’s 22 teaspoons, or 350 extra calories. At that rate, that’s gaining a pound every 10 days or about 40 pounds a year just from sugar alone.

Eating too much sugar for too long means excess calories that leads to weight gain and increases changes of type 2 diabetes, heart disease, kidney issues, and some cancers.

• Avoid processed foods like candy, donuts, cookies, ice cream, and sugary breakfast items.

• Choose real, whole foods with simple ingredients.
• Read food labels. If sugar is in the first few ingredients, it likely contains a high amount of sugar.

Eat More Protein

Protein is essential for everything from muscles and bones to your hair and nails. Aim for a significant source of protein at each meal. If you need more, supplement with snacks. There are two main types:

• Complete proteins (from animals like meat, fish, eggs, and dairy) contain all 9 essential amino acids.

• Incomplete proteins (from plants like beans, nuts, seeds, and grains) are missing some of those amino acids. So, if you’re vegetarian, it’s important to mix and match to get what your body needs.

If you’re eating mostly plant-based, be intentional about your protein intake. Not getting enough can lead to real health problems—something I personally experienced during a long stretch as a vegetarian.

If you’re a women 40+, be encouraged by these wellness basics! Big changes are possible when you start with small choices that add up over time.

Understand Healthy is a 30-week online course that teaches you how to cultivate lasting lifestyle change through progressive behavior modification and practicing healthy habits over time. With biblical foundations that teach nutrition, exercise, stress management and more, learning these basics can enhance your wellbeing and spur you on toward better health.

Your Body Matters Community is a new way to work through Understand Healthy with others. More than a wellness space, it’s an intentional community where we’re learning together to honor God in our bodies.