Nidhi Mohan Kamal, a fitness and nutrition expert, has helped countless women take charge of their health and fitness journeys. In this candid conversation, she shares her insights on the evolving role of fitness and nutrition for women over 40, debunking myths and revealing effective strategies for building strength, maintaining hormonal balance, and staying healthy. From embracing strength training to prioritizing rest and recovery, Nidhi’s advice offers practical guidance for women navigating this transformative phase of life.
Catch Nidhi Mohan Kamal as she shares her expert input on the significance of strength training and nutrition for women over 40 and how it needs to evolve.
1. What’s the biggest myth about women over 40 on fitness and health?
The biggest myth? That it’s all downhill after 40, especially when it comes to building muscle. While hormonal changes can impact muscle mass and recovery, building strength and muscle well into your 40s and beyond is possible. Resistance training helps counteract age-related muscle loss (sarcopenia) and supports metabolic health, cognitive function, and bone density (Nelson et al., 2007). You’re not too late—you’re just getting started.
2. How has your nutrition evolved after the age of 40?
It has evolved—less sugar, fewer processed foods, and more whole, nourishing meals. While moving countries did shake my routine for a bit, I’ve found my grounding again. My focus is now on blood sugar stability, anti-inflammatory foods, and gut health, because hormones and digestion are so tightly linked in this stage of life.
3. What role does strength training play for women in their 40s and beyond?
It’s ESSENTIAL—not optional. As estrogen begins to decline in perimenopause and beyond, women become more prone to osteoporosis and metabolic slowdown. Strength training puts mechanical stress on bones, signaling them to remain strong (Kohrt et al., 2004). It’s one of the most effective ways to maintain bone density, preserve lean mass, and boost insulin sensitivity.
4. Are there any common mistakes women over 40 make in their fitness or wellness journey?
Absolutely. The most common one? Going all-in on cardio and thinking they need to “train less” because of their age. You don’t need to train less—you need to train differently. That means prioritizing mobility, resistance training, and recovery, while cutting back on complex, high-impact movements that can lead to injury without proper support.
5. What simple diet habits do you follow to stay lean and strong in midlife?
Simple is key:
- More sleep, less late-night snacking
- Eat whole, unprocessed foods
- Stay hydrated—you’d be surprised how often fatigue is just dehydration
- I also eat more protein per meal (1.2–1.6 g/kg/day) to preserve muscle (Phillips et al., 2016)
6. Share your insight on how women can manage hormonal weight gain naturally through food and movement.
It varies for every woman, but some tools work for most:
- Stabilize blood sugar (fewer processed carbs, more fiber, and protein)
- Strength train and walk after meals
- Reduce alcohol and manage stress—cortisol is real
The shift is real, but treating your body with care, not punishment, is manageable.
7. What’s your approach to recovery and rest after a hectic day?
Recovery means both a physical and emotional reset. It’s not just about not working out—it’s about recharging my entire system. That might be a slow walk, a hot shower, 10 minutes of meditation, or just a quiet evening without screens. Sleep is my superpower.
8. Can you share one underrated superfood you often recommend to women over 40?
Soaked nuts and seeds—they’re tiny powerhouses. Rich in healthy fats, magnesium, and fiber, they support hormone production and gut health. Plus, soaking helps neutralize phytic acid, improving absorption.
9. What’s your daily fitness routine like these days? Days/week and rest.
I strength train 5 days a week, and I walk a lot—to work, for errands, or just to clear my head. Movement is non-negotiable, but so is rest. I take 1–2 full recovery days and make space for activities that bring joy, like hiking with friends or dancing in the kitchen.
10. What message do you have for women over 40 who are just starting (or restarting) their wellness journey?
Go slow. Listen to your body. But don’t underestimate your power. You are stronger than you think. Lift. Nourish. Rest. You are not declining—you are evolving. And yes, you can get stronger than you were in your 20s.
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References
- Kohrt, W. M., Bloomfield, S. A., Little, K. D., Nelson, M. E., & Yingling, V. R. (2004). Physical activity and bone health. Medicine & Science in Sports & Exercise, 36(11), 1985–1996.
- Nelson, M. E., Rejeski, W. J., Blair, S. N., et al. (2007). Physical activity and public health in older adults: Recommendation from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1094–1105.
- Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572.