The Best Online Workouts for Women Over 40 (And Why Everything Else Feels Wrong)
A woman in her late 40s decides she wants to get in shape.
She does what we all do: opens Google, types "best workouts for women over 40," and clicks on the first few results.
And what does she find?
"Lift heavy or go home." "30-day challenge to get a Victoria's Secret body." "High-intensity interval training to blast fat." "Your sweat is just your fat crying."
So she tries it. She signs up for the intense boot camp class. She follows the YouTube trainer screaming about lifting heavier. She pushes through the grueling, punishing workouts because that's what you're supposed to do, right?
And then one of three things happens:
She injures herself trying to keep up
She hates every miserable minute and quits within weeks
She feels so completely out of her depth that she decides exercise "just isn't for her"
Here's what nobody tells women over 40….
The Fitness Industry Wasn't Built for Women Over 40
Let's be honest about what's actually happening here.The fitness industry is designed for 25-year-old bodies that have never been pregnant, never gone through perimenopause, never dealt with joint issues or decades of movement compensation patterns.
It's designed for people who already love intense exercise and want to push harder, lift heavier, go faster.
It's designed for the aesthetic—the "after" photo, the transformation, the "Victoria's Secret body" (as if that's something any of us should be chasing in our 40s, 50s, or ever).
But here's what it's NOT designed for:
Women who want exercise to feel good in their bodies, not like punishment
Women whose knees, hips, or backs can't handle high-impact jumping and jarring movements
Women who don't want to be screamed at by a trainer telling them to "push harder"
Women who've never been exercisers their whole lives and are just starting now
Women who want sustainable movement they can actually maintain for years, not a 30-day crash program
And especially not for women who are tired of being told that if they're not lifting heavy weights, they're wasting their time.
The "Lift Heavy or You're Doing It Wrong" Myth
Can we talk about this?
The narrative that women over 40 must lift heavy weights has become so dominant that it's drowning out every other option.
Yes, strength training is important. Yes, bone density matters. No one is disputing that.
But here's what I see happen over and over:
A woman who hasn't exercised consistently in years (or ever) jumps straight into heavy lifting because that's what the internet tells her to do. She doesn't have the foundational strength, core stability, or body awareness to do it safely. She compensates with the wrong muscles. And she either injures herself or hates every second of it.
Or worse—she feels like a failure because she can't keep up with the 30-year-old next to her who's been CrossFitting for five years.
Not everyone wants or needs to lift heavy weights.
Not everyone wants to grunt through sets at a gym. Not everyone enjoys traditional gym culture. Not everyone responds well to being pushed, coached, or challenged to "go heavier."
And that doesn't make you weak. It doesn't make you less committed. It doesn't mean you're not serious about your health.
It just means you're a human being with preferences, a unique body, and the right to choose movement that actually feels good to you.
What Women Over 40 Actually Need from Online Workouts
After teaching Pilates online for over a decade and working with hundreds of women, I can tell you exactly what makes the difference:
You need workouts designed for your actual body right now—not the body you had at 25, not the body you think you "should" have, but the body you're living in today with its real strengths and real limitations.
You need slower, more controlled movement—not because you can't handle intensity, but because this is what builds sustainable strength, protects your joints, and actually lets you feel what's working.
You need modifications built into every exercise—not as an afterthought or a "beginner option," but as the foundation of how movement is taught. Your neck might be tense today. Your knee might not like that angle. And that's completely normal.
You need exercise you can actually stick with—not a punishing 30-day challenge that leaves you burnt out, but sustainable movement that fits into your real life and makes you want to come back.
And you need it to feel good.
Not easy. Not effortless. But good in your body. Like you're building strength, not breaking yourself down.
Why Online Pilates Works for Women Over 40
This is exactly why I created my online Pilates studio the way I did.
Because I was tired of watching women feel broken by workouts that weren't designed for their actual bodies.
Here's what makes Pilates different—and why it works so well for women the fitness industry has forgotten:
It's Low-Impact But Still Challenging
You're not jumping. You're not pounding your joints. But you are absolutely working—building core strength, improving stability, lengthening tight muscles, and moving in ways that translate to real life.
It Focuses on Control, Not Speed
We're not racing through exercises to "get through" the workout. We're moving with intention, focusing on alignment, and actually feeling the work in the right places.
It Meets You Where You Are
Whether you're recovering from an injury, haven't exercised in years, or are dealing with chronic pain—Pilates gives you a way in. With clear modifications, slower pacing, and no pressure to "keep up."
It's Sustainable
I have members in their 50s who discovered my online studio and became consistent exercisers for the first time in their lives. I have a member who's been taking my classes 2-3 times a week for 10 years.
That's not because they're forcing themselves. It's because it actually feels good.
The Women the Fitness Industry Forgot About
I created my online studio for the women the fitness industry has completely overlooked.
The ones who tried the local boot camp and felt humiliated.
The ones who pulled up a HIIT workout on YouTube and couldn't get through the warm-up.
The ones who took a Pilates class at their local studio and couldn't even do the stretches.
The ones who've been told their whole lives that if they're not pushing harder, sweating more, lifting heavier—they're not doing it right.
You are not broken. You just needed something designed for you.
Movement that builds strength without beating you up. Exercise that challenges you without making you feel like you're failing. Classes you can actually do at your own pace, on your own schedule, without anyone watching or judging.
And yes, you can absolutely get results without lifting heavy weights, doing high-intensity intervals, or chasing some ridiculous aesthetic.
I watch it happen every single day inside my online studio.
Here's Where to Start
If you're a woman over 40 who's been searching for "best online workouts" and feeling frustrated by what you're finding, here's what I recommend:
🌱 New to exercise or haven't been consistent in years? Start with the Beginner Friendly Challenge—a supportive, judgment-free introduction to Pilates with clear modifications and slower pacing.
🩹 Dealing with back pain, knee issues, or recovering from injury? Try the Back Pain Series or Move with Ease Series—gentle, targeted work that addresses imbalances and helps you rebuild strength safely.
💪 Looking for sustainable strength building? My full library of online Pilates classes gives you progressive, challenging workouts that you can actually stick with long-term.
All programs include a 7-day free trial. No pressure, no commitment—just see if this is the movement your body has been looking for.
You deserve workouts designed for your actual body. Not what fitness culture thinks you should be doing.
— Christine
About Christine Kirkland: Christine is the founder of an online Pilates studio designed specifically for women over 40. After teaching Pilates for over a decade and watching women struggle with mainstream fitness, she created a method focused on pain-free movement, proper alignment, and sustainable strength building. Learn more at my-pilates.ca
FAQ: Best Online Workouts for Women Over 40
What are the best online fitness programs for women over 40?
The best online workouts for women over 40 are low-impact, modification-friendly programs like Pilates that focus on sustainable strength building rather than high-intensity training. Look for programs specifically designed for your age group with slower pacing and clear instruction.
Do I need to lift heavy weights after 40?
No. While strength training is important for bone density, "heavy" is relative to your body and fitness level. Pilates builds functional strength through controlled, progressive resistance without requiring gym weights or intense lifting programs.
Why do most online workouts feel too hard after 40?
Most online fitness programs are designed for younger bodies without considering perimenopause, joint issues, or decades of movement compensation. They prioritize intensity over sustainability, making them feel punishing rather than productive for women over 40.
Is Pilates good for women over 40?
Yes. Pilates is ideal for women over 40 because it's low-impact, focuses on core strength and stability, includes modifications for different fitness levels, and can be sustained long-term without joint stress or injury risk.
What's the best online Pilates for beginners over 40?
Look for online Pilates classes specifically designed for women over 40 with clear modifications, slower pacing, and instruction that addresses common concerns like back pain, joint sensitivity, and movement limitations.