Tired of Summer Burnout? Try These Safe Summer Workouts for Women Over 35
Smart Summer Movement for Women Over 35
Feel drained by the heat? Discover safe summer workouts for women over 35 that support hormones, reduce burnout, and keep you energized, even in July.
In this article, we'll be covering the following:
Why Summer Burnout Hits Women Over 35 Differently
I remember the summer I realized my body didn’t bounce back like it used to.
I was pushing through heat, trying to “get it done,” dripping with sweat before I even hit my stride. But instead of feeling strong afterward, I felt depleted.
Sound familiar?
If you’re 35 or older, summer burnout isn't just about the heat. It’s about hormonal shifts, lower recovery capacity, and the hidden toll of trying to do it all.
Let’s flip the script. Instead of powering through, we’re going to work with your body this season, so you feel lighter, stronger, and more in sync than ever.
What Exercises Release Happy Hormones?
Movement is powerful medicine, especially when it’s done intentionally.
Here are 3 summer-friendly ways to boost your mood naturally:
1. Strength Training (Short + Sweet):
Lifting weights 2–3 times per week triggers dopamine and endorphins - your body’s natural “feel good” chemicals. Keep sessions short (20–30 mins) and focus on compound movements like squats, rows, and presses.
2. Walking Outside in Nature:
A brisk morning walk gives you serotonin from sunlight and grounding from nature. It’s simple, effective, and doesn’t spike cortisol like high-impact cardio might.
3. Gentle Yoga or Pilates:
These practices release oxytocin, calm your nervous system, and support flexibility without overheating you. Bonus: they help with lymph flow and digestion, too!
Action Tip: Choose one of these three to weave into your weekly rhythm. Your hormones (and mood) will thank you.
What Is the Healthiest Time of Day to Exercise in Summer?
The answer: Early morning or early evening.
Why?
Temps are lower
Air quality is better
Your cortisol is naturally higher in the morning, which supports fat metabolism and energy
Avoid mid-day workouts, especially outdoors. Your energy and core temperature will work against you—causing fatigue, dizziness, or a stress response.
Action Tip: Block 6:30–8:00 AM or 6:00–8:00 PM as your “movement windows” for cooler, more effective workouts.
How to Exercise When the Weather Is Too Hot
Too hot to move? That doesn’t mean it’s time to hit pause.
Here’s how to modify your workouts without sacrificing progress:
Lower the intensity: Swap HIIT for low-impact intervals (think bodyweight circuits with rest built in).
Train inside with fans or AC: Your body will regulate temperature better in a controlled space.
Focus on form, not speed: Slow controlled movement equals more muscle engagement with less overheating.
Stay hydrated: Dehydration makes exercise feel 10x harder. Add electrolytes to your water when you sweat a lot.
Action Tip: Keep a “cool move” list: go-to exercises like glute bridges, wall sits, light resistance band work, or yoga flows.
How Do You Prevent Summer Burnout?
Burnout is a result of overdoing and under-recovering.
And for women over 35—especially those in perimenopause—recovery must be prioritized.
Here’s your burnout prevention toolkit:
Nourish first. Don’t work out fasted in summer—eat a protein-rich snack beforehand.
Hydrate more than usual. Aim for 80–100 oz a day with added minerals.
Rest smarter. Try an afternoon legs-up-the-wall pose to regulate your nervous system.
Action Tip: Schedule 1–2 intentional rest days with gentle stretching or breathwork.
Bonus: Align Your Movement With Your Hormones
Your cycle phases matter, especially in the summer. You don’t need to go hard every day. Some weeks are for building, others for restoring.
Follicular Phase (after period):
Energy is higher → walk, strength train, hike
Ovulation:
Social + strong → dance, group workouts, heavier weights
Luteal Phase (before period):
Lower energy → walking, light circuits, yoga
Menstrual Phase:
Recovery mode → rest, stretching, gentle movement
When you shift with your body instead of forcing it, you’ll be amazed how consistent you can actually be.
FAQ
Can yoga replace traditional workouts when it’s too hot outside?
Yes! Yoga builds strength, improves mobility, and balances stress, all without raising your core temp. It’s one of the best summer swaps.
Are there essential oils that help with summer energy and exercise recovery?
Absolutely! Try peppermint before workouts for a natural cooling effect and citrus oils like grapefruit or orange to lift your mood post-workout.
How can Reiki help with energy and recovery from workouts?
Reiki calms the nervous system, helps reduce inflammation, and supports recovery by bringing the body into a rest-and-repair state. It’s the perfect complement to physical training.
Final Thoughts
You don’t need to quit on your health because summer gets hot.
You just need a smarter plan, one that listens to your body, honors your hormones, and protects your energy.
Safe summer workouts for women over 35 aren’t about doing less… they’re about doing better.
So here's your gentle nudge:
🌤Get outside early
🌤 Drink your water
🌤 Honor your rhythm
🌤 Move with intention
🌤 Recover like it matters (because it does)
Now go forth, and feel amazing in your skin this summer. 💜
To your energy (the kind that lasts),
Mary Louise 💜💪
I am a health and wellness personal trainer and the owner of Health Your Way, specializing in helping busy, career-driven women in midlife who are balancing demanding careers, caregiving, and their own well-being. With a focus on sustainable habit, hormone health, and a balanced approach, I empower women to make real, lasting changes in their health and weight loss journey without feeling overwhelmed or exhausted.
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