The fitness industry has largely forgotten about women over 40, pushing high-intensity workouts that leave us exhausted and discouraged. Christine Kirkland discovered a different path after becoming a mother and finding that the "no pain, no gain" mentality was destroying her body rather than strengthening it. Through Pilates, she found better results with less impact and has since dedicated her practice to helping women over 40 build strength, balance, and bone density through intentional, low-impact movement. This conversation challenges the assumption that heavy weights and intense workouts are the only path to fitness results and explores why slower, more focused movement might be exactly what our bodies need as we age.

I am a convert! I tried traditional Pilates in groups, one on one, on a reformer and on the mat and never felt it was "for me." Then I tried one of Christine's classes using her free, 7-day trial.

Now I take one of her classes 3 -4 times per week and am loving it. No more neck strain doing the hundreds!

Key Themes

· Rethinking Fitness After 40: The high-intensity approaches that work in your twenties often leave women over 40 exhausted and injured. Our bodies need a different approach focused on balance, bone density, muscle mass, posture, and core strength rather than just aesthetics.

· The Power of Intentional Movement: Slowing down allows you to actually activate the muscles you're targeting. When we move too fast with too much weight, "bully muscles" take over, leading to improper form, pain, and ineffective workouts.

· Building Strength Without Heavy Weights: You don't need heavy weights to build muscle mass and bone density. Resistance comes in many forms including your own body weight, light weights, bands, and small props. A plank is one of the most effective exercises for women over 40.

· Balance as a Longevity Marker: Research shows that the ability to stand on one leg for 10 seconds predicts lifespan. Balance should be a primary focus for women over 50, as falls can be life-changing events that significantly impact independence and quality of life.

· Movement as Prehab: Pilates focuses on joint mobility and proper alignment before adding load. This approach prevents injury and ensures you're building strength from a foundation of good alignment rather than reinforcing compensatory movement patterns.

· Finding What Works for Your Body: Not every workout is for every person. If high-intensity training leaves you depleted and discouraged, you're not the problem—you just haven't found the right workout yet.

Take aways and to dos

· Test your balance: Stand on one leg for 10 seconds. If you can't do this, make balance work a priority in your fitness routine.

· Start with lighter weights than you think you need: If you're new to Pilates or intentional movement, try 1-2 pound weights. Focus on feeling the target muscle working rather than how much weight you can lift.

· Pay attention to your bully muscles: Notice if your neck tenses during shoulder work or if your hip flexors burn during core exercises. These are signs that the intended muscles aren't activating properly and you need to slow down, reduce weight, or adjust form.

· Prioritize alignment before load: Before adding weight or resistance to any movement, ensure your joints are in proper alignment....