What You Need to Know for Hormone Balancing Exercise

Hormone balancing exercise is not just “any” exercise. Nor is it any time of day. Your specific signs and symptoms dictate the right exercise prescription. You, however, are not sick. But the signs in this case are… inability to lose weight, exhaustion when you wake, inability to sleep, belly fat, signs of cellulite and water retention. That’s not an all-inclusive list, by the way.

Those signs tell me as a hormone balancing fitness expert how to help you. Your current exercise program can use tweaking and I know how to do it if I know how you’re feeling.

What else might be helpful to know before we start if we’re working together or you’re in a group program?

Because, this needs to be said:

It can help or hurt. Exercise can definitely help your hormone balance. If you make changes in a routine that’s not working.

We female humans have a tendency to do more of what’s already not working.


Me too. Because I LIKE exercise. We who do often need the most support!

Here’s the truth though… trainers notoriously will TELL you to do that. (work harder, do another workout between our sessions, etc) It’s a bit of an ego hit for a trainer when clients aren’t getting results. Even they (who are not tuned into to Hormone Balancing Fitness programming) will tell you… work harder, do another class a week, get in more activity, eat less, etc. All things that could cause further hormone imbalance, which is likely the obstacle between you and better results.

General Midlife Exercise to Help Your Hormone Balance

Weight training with adequate intensity for short duration boosts testosterone, growth hormone, and optimizes cortisol

Sprint intervals and HIIT (Sprint Intervals are edging out HIIT) for short duration and done safely to avoid injury boost testosterone and optimize cortisol levels

But you’ve got to KNOW.

You can’t guess. If you’ve been dealing with fatigue, lack of motivation, or frustrating weight gain for too long – with what you’d call “good habits” it’s time for another step.

First, I always advocate getting more knowledge about what is truly hormone balancing. Get those habits changed. The 28-Day Kickstart is a good place to begin. If you’re not sleeping, pooping, eating, or exercising RIGHT, then exercise will not help you.

Next, you’ve done that and you still struggle a little with compliance (don’t we all?) Or you’re want to consider a boost from HRT, then testing is a must.

Take Control: Test Your Hormone Levels

Here’s a last chance to watch a replay video and take advantage of a super Flipping 50 special so you can go over lab results and get answers. It will not be available forever. If you’re seeing this after the special… the information in this video is still KILLER! Watch it! (click to watch this private video – only available for a short time except for our Cafe members)


[If you’re interested in testing, stop the video as it plays to catch the URL and learn more or get it. But don’t wait. I partner with Yourlabwork specific times of the year for crazy specials like this, so if you’re a member of the Flipping 50 community, you’re set, these announcements are something I only share on email]

Less Exercise

Less exercise is so often the answer. Lower intensity, consistent, but shorter duration exercise is best if you’re really suffering from the “I’m always tired,” syndrome. Next, add intense strength training. Still short. Next, add intervals or sprints (watch for a special edition post about Sprint Interval Training coming very soon!)

Your brain is going to say, “Wait a minute! Less exercise, no you don’t understand… I HAVE to exercise!”

You, sister, are the one who needs to step back most.

Where are my endurance girls? My gotta-have-an-exercise fix before work gals?

I know you’re out there. But… that thing you’re hooked on is socially acceptable yet probably keeping you from feeling good and getting your mojo back.

Do get some exercise… just walk instead of run. Get outside instead of doing the dreadmill. Go lighter or shorter or both. Then do some yoga or stretching or get in the sauna. It feels like you’re doing something, you’re just doing it differently. It’s temporary, tell yourself.


It’s Not Forever

When you feel good then you can increase again. Test what works for you. That’s a little trial and error. Some of us thrive on endurance (it’s genetic). But even I who have that long-slow gene.. HAVE to do intervals to keep fast twitch muscle fibers. It’s how we keep our metabolism and reaction skills.

Want to avoid both belly fat now and falls later? Move quickly for a few minutes during each workout or lift with power (a wee bit of speed when you lift but always in control).

Assess your own workout (and your daily habits with the You Still Got It, Girl! checklist. Download it from flippingfifty.com top of the page. Print it and check your score. Focus on anything that surprises you, areas where you’re not doing well… and get it right! It matters. These are the habits that support natural hormone balance.

Exercise can help your hormone balance. As can the right nutrition before and after exercise. The sleep you get makes exercise better by assuring the right hormones are in place at the levels you need them.

Links to the resources mentioned:

28 Day Kickstart
Lab Tests You Need to Know
Flipping 50 Specialist (for trainers and health coaches)

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

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Measure from the rib cage just under breasts at bra line

At the belly button/umbilicus

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