Strong Enough to Keep Going: Why Women in Their Late 30s & 40s Need to Prioritize Strength Before It’s Too Late

Motherhood is beautiful - but let’s be honest, it’s also relentless.

There’s so much love. So many magical, fleeting moments. But there’s also the exhaustion, the mental load, and the quiet way we start to disconnect from our bodies.

We give everything - our energy, our patience, our time - to those around us. We drive kids to activities, manage logistics, think five steps ahead at all times, and somehow remember where everyone’s water bottle is.

But in the rush to be everything for everyone else, we forget that our bodies need tending to, too.

You might notice it creeping in. That low back ache that never quite goes away. The stiffness in your hips or neck in the morning. The way you feel just a little less grounded in your own skin. You might even brush it off, “I’m just tired.” But beneath the surface, your body is asking for attention. For more strength. For deep care.

Your Body Is Changing - And It’s Asking You to Listen

Here’s the truth, many of us weren’t taught: In your late 30s and 40s, your body starts to shift hormonally in a big way. Perimenopause can begin years before menopause and brings with it waves of change that affect your muscles, bones, nervous system, sleep, and emotional resilience.

“Estrogen is not just a reproductive hormone. It plays a key role in maintaining bone density, regulating metabolism, and supporting the nervous system,” explains Dr. Mary Claire Haver, OB-GYN and menopause educator.

That drop in estrogen isn’t just about your cycle. It quietly impacts your ability to build muscle, retain bone density, and manage stress. Without strength training or intentional movement, muscle mass naturally decreases, and bone fragility increases. Combine that with chronic stress and overstimulation, and it’s no wonder so many women feel burnt out in their 40s.

It’s not your fault. You’re not doing anything wrong. But the system we’re living in wasn’t built to support mothers - or to prepare us for this phase of life.

The Cost of Doing Nothing? Weaker Bones, More Pain, Less Energy

According to Osteoporosis Australia, one in two women over 60 will suffer an osteoporotic fracture. But those outcomes don’t start at 60 - they’re built over decades of ignoring the body’s early whispers.

“If you’re not actively building muscle after 40, you’re losing it.” – North American Menopause Society

That reality sounds harsh, but it’s actually hopeful. Because it means you have the power to change the trajectory, starting now.

Building strength, supporting bone health, staying flexible, and calming your nervous system doesn’t require endless hours at the gym. What it does require is consistent, intentional practice. The kind that’s actually realistic for a mother’s life.

The Nervous System: Your Hidden Superpower

Many women don’t realize how much their nervous system impacts their day-to-day experience. When we’re constantly in “go” mode, our bodies get stuck in a stress response.

We live in fight-or-flight, where cortisol levels stay high, our digestion and sleep suffer, and emotional regulation becomes harder.

That’s why movement alone isn’t enough. We need to weave in breathwork, grounding, and conscious rest to shift the body out of survival mode and into a place of healing.

This isn’t just about moving your body. It’s about coming back to yourself.

Introducing: Thrive and Flow — A Mother's Course for Real Life

I created Thrive and Flow not because I had more time, but because I had less. As a mother, I know what it feels like to be spread thin. But I also know how transformative it is when we start reclaiming even a small piece of our time, breath, and body.

This course is for you if:

💛 You’ve been feeling aches and stiffness creeping in

💛 You know you need to build strength, but don’t know where to start

💛 You crave time for yourself, but need it to actually fit into your life

Each session is just 20–30 minutes, a few times a week. You don’t need a babysitter. You don’t need to leave your house. You just need a mat, a little space, and a willingness to show up for yourself.

You’ll get:

✔ Strength and resistance practices for bone and muscle health

✔ Mobility and gentle stretching to ease tension and improve flexibility

✔ Breathwork and rest to calm your nervous system and restore energy

✔ Support from a community of mothers who get it

✔ A personal check-in session with me to support you on your journey

This is about so much more than fitness. It’s about vitality. Sustainability. Longevity. And joy.

Let This Be Your Turning Point

You are not behind. You are not broken. You are a strong, wise, and intuitive woman who’s just been carrying too much for too long.

But now? Now is your time. To return to your body.To feel strong again.To move with intention and rest with purpose.

🌿 If this speaks to you and you're ready to feel stronger, more grounded, and more supported, check out the Thrive & Flow course and take the first step towards reclaiming your wellbeing.

You don’t have to do this alone. Let’s rebuild your strength - together.

Because motherhood may be relentless, but your well-being doesn’t have to be an afterthought.

With love,

Barbora