Kate Oakley on Strength for Midlife: Building a Sustainable Fitness Habit

It's just over 5 years since I started strength training in the 'Twixmas' of 2020, so it feels very timely to be bringing you this interview with Kate Oakley at the start of a new year...



Kate is the founder of Your Future Fit, has always loved fitness and training - but for years it was something she squeezed in around a demanding corporate career and family life. Then, during lockdown and shortly after turning 50, she decided it was time for change. After a 25-year career in HR, she retrained as a Personal Trainer, wanting a role that made her jump out of bed in the mornings and truly embrace midlife. 



Kate knew exactly who she wanted to help: peri- and post-menopausal women navigating the same challenges she’d faced herself. Her goal is to help women not just get through this stage of life, but thrive – despite the challenges.



In 2025 Kate launched her own strength-training app, Lift for Life, designed for women over 40 who want to build muscle, support bone health, and future-proof their bodies while feeling their best right now but for whom 1-1 personal training isn’t accessible. She also shares plenty of clear, practical fitness advice and midlife wellbeing insights with her engaged community on Instagram, helping women everywhere discover that it’s never too late to get strong.



Key themes and takeaways




• Why strength training matters in midlife


• Strength training supports bone density, joint health, posture, daily activities, and overall well-being.


• There’s a strong mental health component: increased resilience and a greater sense of control during a period when life can feel unpredictable.


• The goal is long-term health and a future you’ll thank yourself for, not a quick fix.






• Starting small and making it doable


• Begin with short, manageable workouts—10 minutes is a practical starting point.


• Home-based training reduces intimidation and makes consistency more feasible.


• Minimal equipment needed: a mat and a pair of dumbbells (plus space at home).






• How to structure an early program


• Focus on slow, controlled movements and proper technique to prevent injuries.


• Prioritize progressive overload over time: gradually increase weight or the load of exercises as you get stronger.


• Understand that progress may be gradual; even small improvements accumulate over weeks and months.






• The benefits of time-boxed, consistent practice


• Short, regular sessions are more sustainable than sporadic longer workouts.


• A consistent routine helps compound benefits in daily life and mood.






• Addressing gym anxiety and accessibility


• Training at home eliminates common barriers (gym intimidation, schedule constraints, travel time).


• Most people don’t need fancy equipment; the right program and technique matter more than gear.






• Lift for Life: what it offers


• Foundations: a 20–30 minute, three-workout-per-week program centered on technique and safe, slow movements.


• Momentum: an advanced stage for those ready to progress beyond Foundations.


• Progressive programming and accountability: workouts are purposefully programmed (not random) to ensure progressive overload over time.


• Monthly intake with community support: a welcoming, non-pressured culture that emphasizes kindness to oneself and sustainable habit formation.


• Minimal equipment and home-friendly structure: designed to be easy to join and fit into busy midlife lives.


• Emphasis on community: accountability and social motivation help people show up consistently.






• Mindset and sustainability


• The approach encourages treating workouts like brushing teeth: non-negotiable, integrated into weekly life.


• If motivation wanes, use strategies like committing to 10 minutes and allowing yourself to stop if you truly need to, then continue if you feel up to it.


• Self-talk matters: replace harsh internal narratives with supportive, encouraging language.






• Practical tips Kate shares for beginners


• Start with 10-minute...