Nicki Ryder is a 46-year-old Online Strength & Fitness Coach, specialising in strength training for women aged 40+. With 3 children, the youngest of which she had when she was 40, Nicki understands ‘the load’ and how women can often put everyone else’s wellness and happiness before their own. As part of our National Age Without Apology Month, with the 2025 theme of Get Your Glow, we speak to Nicki about how to get your glow through fitness after 40.
Why is fitness particularly important for women aged 40+?
"Fitness is vital at every stage of life but for women over 40, it becomes especially transformative. At this point, hormonal changes and the onset of perimenopause can really start to impact both our bodies and minds.
"I believe that a regular fitness routine not only boosts physical strength but also supports mental wellbeing by alleviating many perimenopausal symptoms. In essence, staying active is one of the most effective ways to navigate these changes and maintain a high quality of life."
Why do you choose to focus on strength training for women aged 40+?
"I’ve been strength training for nearly 30 years and now, at 46, I’ve seen first-hand just how crucial it is to stay consistent. From our 30s, bone density starts to decrease and our natural ability to build muscle wanes. As we head into our 40s and perimenopause, the drop in oestrogen makes us more prone to osteoporosis.
"For me, every workout is an investment in longevity—strengthening not just my muscles, but also the bones they support. And while the aesthetic benefits are a welcome bonus, my primary focus remains on building a strong, resilient body for the long haul."
How can fitness help someone to Get their Glow?
"I’ve found that beginning my day with a workout is a game-changer. It genuinely boosts my mental clarity and instils a sense of confidence that carries me through the day. Not only does this routine energise my body, but it also sharpens my focus and positively impacts my overall wellbeing."
You look fabulous! How do you Get Your Glow?
"Thank you! I believe in a holistic approach to wellness. I nourish my body with nutrient-dense foods at least 80% of the time and workout regularly. I also get at least seven hours sleep per night, try to limit stress and I stay hydrated throughout the day. Plus, a consistent skincare routine and decent makeup are essential!"
What’s your approach to skincare?
"I take my skin care very seriously, something my mum has always done, too, as she struggled with acne in her 20s. I have dry skin so I really need to have a consistent skincare routine. I cleanse with Willowberry Cleansing Balm, apply Willowberry Face Oil and Willowberry Day Cream. I always finish with broad spectrum SPF50 - a daily habit I've maintained for over a decade - and I bolster my regimen with hyaluronic acid and a weekly face mask."
What is your attitude towards age and how do you recommend others approach age?
"I truly love ageing - it’s a privilege not everyone gets and I intend to make the most of it. Having my youngest child at 40 has only strengthened my goal to reach 100! I’m committed to living life unapologetically, fully and vibrantly.
"When it comes to my appearance, I don’t chase youth - I just want to look fresh, energised and full of life. Age really is just a number - how we live it is what truly counts."
Was there a particular turning point for you that prompted your approach to life?
"I’m lucky that I've always been a positive person. Whilst I've faced tough times and challenges, I’m resilient. I focus on moving forward rather than dwelling on the past. Too often, I see people stuck in the past or worrying too much about things that are out of their control, instead of truly living their lives.
"That perspective is what led me to fitness coaching, after 16 years in a corporate career - I wanted to empower more women to embrace life fully and prioritise their wellbeing."
What are your top tips for someone with a busy life wanting to start strength training in their 40s and beyond?
"Creating lasting change starts with micro habits—small, achievable steps that build momentum. Instead of diving in all at once, commit to one workout a week or one nutritious meal a day and celebrate those wins. Over time, these habits become second nature and you’ll naturally want to do more.
"This is something I see consistently with my clients: once they start feeling the benefits, they can’t imagine life without these new healthy habits. My online classes last just 20 to 30 minutes, making fitness accessible for busy women. We juggle more than ever, and the pressure our hormones face is immense. Prioritising our wellbeing isn’t a luxury - it’s essential."
You can find out more about Nicki at www.nickiryder.com and follow her on Instagram @nickiryder_wellness
