Why Everything Starts Hurting After 50—and What You Can Do About It

If you’ve ever woken up wondering, “Why does everything hurt now?”—you’re not alone. As women over 50, those little aches and pains seem to pop up more often and last a little longer. But here’s the good news: You don’t have to accept discomfort as your new normal. With a better understanding of what’s happening in your body—and a few smart strategies—you can stay active and feel better, even as you age.

Let’s break down the most common reasons our bodies start talking back (sometimes loudly!) after 50—and what you can do to keep moving without pain.

 1. Muscle Loss Happens Naturally—but It’s Reversible

Once we hit our 40s and 50s, we start losing muscle mass (up to 1% per year!). Less muscle means more stress on joints, slower recovery, and a higher chance of injury.

What you can do:

• Start strength training 2–3 times per week (it doesn’t have to be heavy!)
• Focus on total-body moves that mimic everyday life
• Include rest and recovery days so your body can rebuild

2. Joints Wear Down with Time and Use

After years of doing all the things—working, parenting, caring for others—our joints can show signs of wear and tear. Cartilage thins, synovial fluid dries up, and we may feel stiff, creaky, or achy, especially first thing in the morning.

What you can do:

• Prioritize low-impact movement like walking, swimming, or gentle cardio
• Include flexibility and mobility work in your weekly routine
• Strengthen the muscles around your joints to reduce stress on them

3. Posture & Movement Patterns Matter More Than You Think

Modern life keeps us sitting more than ever—at computers, in cars, on the couch. This leads to weak glutes, tight hips, rounded shoulders, and poor alignment that can wreak havoc on our entire body.

What you can do:

• Stand up and stretch at least once every hour
• Practice posture-focused exercises (think: core, glutes, back)
• Train your body to move more efficiently and pain-free

4. Use It or Lose It is Real—Movement is Medicine

The more we move, the more we can move. And the opposite is also true. When we stop using our muscles and joints, they get weaker and stiffer, making movement feel harder and more painful.

What you can do:

• Find movement that feels good—and do it regularly
• Even 10 minutes a day makes a difference
• Be consistent—not perfect

You Don’t Have to Settle for Feeling Stiff and Achy

You’re not broken. You’re not too old. And it’s never too late to feel better.

That’s why I created the Pain-Free Exercise Guide for Women Over 50—a free resource filled with simple movement strategies, modification tips, and encouragement to help you keep going even when your body says, “Not today!”

👉 Download your free guide here and take your first step toward stronger, happier movement.