You’ve probably heard the phrase “exercise is medicine”... and it’s true. But like any medicine, the right dose matters. If you’re a woman in your 40s or 50s experiencing shifting hormones and stubborn weight gain, this can be super important. Because while some workouts can help balance your hormones... others can leave you feeling completely wiped out. Your body doesn’t just respond to what you do, but how you recover from it. And that means your workouts should support your hormones, not fight them. Here’s a quick rundown of how different workouts affect your hormones: The goal: a mix of workouts that challenge your body but also calm your system. Here’s a simple weekly template to start from: When your workouts match your hormones, you don’t just get fitter… you also feel energized, confident, and ready for whatever comes your way. Make it an amazing day, Method3 Fitness is conveniently located in San Jose. Our team of personal fitness trainers serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities. If you found this blog useful, be sure to let us know and SHARE it on your favorite channel!
These can be amazing in small doses, but they also raise cortisol, your main stress hormone.
A little spike is normal and healthy, but if you’re already running on stress or poor sleep, too much intensity can backfire.
When to use: Once or twice a week, and only when you feel rested and fueled.
This is one of the best ways to support estrogen, testosterone, and growth hormone, which are the hormones that keep you strong, lean, and energized.
When to use: 2–3 times per week. Focus on compound movements (squats, rows, presses) and progressive overload.
These types of exercise help lower cortisol, improve insulin sensitivity, and support your thyroid and adrenal health.
When to use: Daily if possible — even 10–20 minutes makes a difference!
The Method3 Fitness Team