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:

• High-intensity workouts (HIIT, long cardio sessions, bootcamps):
  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.

• Strength training:
  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.

• Gentle movement (walking, yoga, mobility, stretching):
  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 goal: a mix of workouts that challenge your body but also calm your system.

Here’s a simple weekly template to start from:

• 2–3 strength workouts

• 1 high-intensity or cardio day

• Daily walking or light recovery movement

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,

Josh Hightower
(254) 277-3161
www.TitanFitnessOnline.com

P.S. If you’re a woman in your 40s or 50s dealing with low energy and unpredictable hormones, intense workout plans that push you to the limit every day probably aren’t helping you feel your best right now.

What can make a real difference? A strength-based routine that works with your body… one that supports your hormones, builds energy over time, and actually fits into your life.

If that sounds like what you’ve been looking for, reply with the word “READY” and I’ll send you the details.