Strong Enough to Rest: Finding Balance Beyond the Gym

Lately, more and more “experts” have been emphasizing how important it is for women to lift weights—especially heavy weights—as we move through perimenopause and beyond. And I agree: strength training is one of the most powerful tools we have for bone density, muscle preservation, and vitality as we age. But here’s the question I find myself asking: are some of us taking it too far?

In my practice, I’m seeing a surprising pattern, particularly among women over 60 who are deeply committed to their fitness. It’s not only the women lifting heavy several days a week—it’s also my swimmers, cyclists, and runners who are clocking mile after mile, lap after lap - with little rest day after day. Despite all of this dedication, many of them are showing elevated hemoglobin A1c, a marker of average blood sugar. These are women who are doing “all the right things”—training hard, fueling their lives with discipline, eating clean—and yet their labs are telling a different story.

Why it happens

Exercise is a form of stress. In the right amounts, it’s positive stress that helps us grow stronger and more resilient. But when stress piles up—too many hours in the gym, too few recovery days, not enough fuel—the body begins to adapt in ways that aren’t so helpful. One of those ways is producing more cortisol. Cortisol mobilizes blood sugar for energy, which is useful in the moment. But when cortisol stays elevated day after day, cells can become less sensitive to insulin, and blood sugar starts creeping up. Over time, that shows up as an elevated A1c.

This doesn’t mean these women are developing type-2 diabetes. What it usually means is that their bodies are working overtime to keep up with the constant demand. Sometimes, what looks like discipline on the outside is experienced as imbalance on the inside.

The fuel factor

Nutrition plays a role for sure. Many women, especially those focused on “clean eating,” don’t realize they may simply not be eating enough to support the level of activity they’re doing. Underfueling is common, particularly in women over 60 who may carry old messages about avoiding calories or carbs. But without enough nourishment—especially adequate protein and complex carbohydrates—the body leans even more heavily on stress hormones like cortisol to keep blood sugar stable.

Over time, that pattern can backfire, showing up as fatigue, poor recovery, hormonal disruption, and yes—even elevated A1c.

There’s a term, orthorexia, that describes when healthy eating becomes so rigid and restrictive that it starts to harm health. Unlike overtraining or compulsive exercise, which come from pushing the body too hard, orthorexia is rooted in food choices—an obsession with eating only “pure” or “perfect” foods. While not every woman falls into this pattern, the mindset of never enough—never enough workouts, never clean enough food—can leave metabolism and hormones out of sync.

Shifting toward balance

The solution isn’t to give up the activities you love. It’s to bring them into better rhythm with your body’s needs. Recovery is not weakness. It’s where strength is actually built. Rest days, active recovery practices like yoga or walking, and truly restorative sleep are all as important as the miles or reps you complete.

Fueling well matters just as much. Complex carbohydrates like fruit, quinoa, lentils, and sweet potatoes help replenish energy stores and keep cortisol in check. Pairing them with protein after workouts supports muscle repair and keeps blood sugar steady. The goal isn’t perfection; it’s sustainability.

Supporting your body with simple practices can go a long way—magnesium in the evening to calm the nervous system, omega-3s to lower inflammation, vitamin D for bone and metabolic health, and daily practices that bring your nervous system out of overdrive, whether that’s meditation, time outdoors, or simply slowing down enough to breathe deeply.

The bigger picture

What I hope women hear in this is not a warning to stop moving, but an invitation to redefine what strength really means. Strength is building muscle and endurance, yes - and it’s also having the wisdom to pause, to nourish, and to allow balance.

If you’re seeing surprising changes in your labs, like a higher A1c, it may not mean you’re doing something wrong. It may mean your body is asking for a different kind of care. Real resilience doesn’t come from endless miles or hours in the gym. It comes from learning to train in harmony with your life stage, your hormones, and your body’s deeper wisdom.

True strength is not only found in how much you can push. Sometimes, it’s in knowing when to rest.