Fighting Fatigue in Midlife: How to Rebound After Summer Without Burning Out
- Pat Greaves
- Sep 15
- 3 min read
Updated: Oct 6
It's already mid-September, and you may not have fully adjusted back into your routine. The vacations are over, the kids are back in school, and work is ramping up. Suddenly, your to-do list has doubled—maybe even tripled. Exhaustion has set in, and you might be wondering, "How can I get it all done and take care of myself, too?" For women in midlife, this can feel even heavier due to the hormonal shifts of menopause, which already make energy management a challenge.
Now, you might find yourself dragging through the day. You could be struggling to meal prep, fit in workouts, and wondering how you'll ever get back into a routine. You are not alone, and it’s not your fault.
Right now, your body is navigating a season of transition in more ways than one. However, with a few intentional strategies, you can tackle your wellness goals without stretching yourself too thin.
3 Ways to Reset Your Energy and Fitness for Fall
1. Prioritize Quality Over Quantity
You don’t need to jump back into 5 to 6 workouts a week to feel like you’re “back on track.” Overdoing it is one of the quickest ways to worsen fatigue and lead to burnout. Start with 2 to 3 focused strength training sessions per week. Keep your workouts between 20 to 40 minutes, and give yourself opportunities to get your steps in. Think consistency, not perfection.
2. Schedule Your Recovery Like It’s a Workout
Rest is often overlooked in midlife, but recovery is where your body restores energy and builds strength. It's not about pushing harder; it's about creating balance. Try the following:
Block 7 to 9 hours of sleep as a non-negotiable.
Add gentle movement like walking or stretching on your “off” days.
Create a wind-down routine (no phone scrolling in bed!) to give your body and brain a chance to recharge.
3. Fuel for Energy, Not Just for Calories
If you’re still running on the “eat less, move more” mindset, your body will continue to feel drained. Instead, focus on eating for fuel and moving with intention. To fight midlife fatigue, include foods that stabilize blood sugar to prevent cravings and boost your energy throughout the day.
Include protein in every meal to support muscle and satiety.
Add complex carbs like oats, quinoa, or sweet potatoes for steady fuel.
Include healthy fats (avocado, nuts, olive oil) to help hormones stay balanced.
The Bottom Line
Post-summer exhaustion is real, especially when paired with the unique challenges of menopause. But you don’t need to push harder or do more. You need to reset with intention. Begin with manageable scheduled workouts, respect your recovery days, and fuel your body with foods that energize instead of deplete. When you approach your wellness as a lifestyle and not a quick fix, you’ll find the energy to not just get through your days but thrive in them.
If you’re ready for accountability and a plan designed for YOUR midlife body, my StrongHer EVOLVE coaching program can help. Together, we’ll create sustainable habits that bring your strength and energy back without the overwhelm and unnecessary stress.
Click below to schedule your discovery call to see which plan is right for you -
Coach Pat Greaves, founder of *StrongHer Menopause, is a certified Girls Gone Strong Menopause Coach and contributing fitness expert featured in publications such as Prevention and Women’s Health. Through her EVOLVE wellness program, she has helped dozens of women in midlife and menopause reclaim their strength, confidence, and vitality with a holistic approach that blends movement, nutrition, and mindset
You can catch her latest feature as a contributing expert in *Women’s Health magazine’s digital article, “Longevity Lifts: 6 Essential Strength Moves Women in Their 60s Need to Do for Muscle and Bone Health,” where she shares her top strength exercises to support muscle and bone health for lifelong vitality
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