Denise Kirtley, a fitness coach from Los Angeles, has become a powerful voice in promoting midlife fitness, recently garnering over 13 million views on Instagram. In an interview with Newsweek, Kirtley shared the message behind a popular video where she confidently struts in a black leotard and high heels. The video highlights her fit, toned physique, with a caption stating, “50 is the new 50, my midlife Sisters. We aren’t trying to be younger. We are redefining what aging looks and feels like.”
Her message stands out, especially when compared to a survey by Talker Research for NEOSTRATA, which shows that younger generations are more stressed about aging than Gen X and Baby Boomers. At 54, Kirtley emphasized that her goal isn’t to look younger but to promote strength and vitality in midlife. “It’s about getting strong in midlife and beyond so we can live incredibly full, vibrant lives,” she explained. “We are fully embracing where we are at in life and making the very most of every day.”
Fitness hasn’t always been a part of Kirtley’s life. She explained, “I was never an athlete but became one out of necessity at age 49. Perimenopause hit, and my weight dramatically increased over a period of about five years.” Many women experience symptoms like weight gain, particularly around the abdomen, during menopause, along with hot flashes, night sweats, mood swings, and other physical changes. According to UChicago Medicine, weight gain, especially “menopause belly,” can be one of the most challenging symptoms, affecting overall quality of life.
Kirtley’s transformation began at 50 when she started tracking her macros, eating more protein, and lifting weights. Within nine months, she lost 50 pounds, and within 27 months, she was competing in bodybuilding. Now, she lifts weights four times a week, walks daily for heart health, and consistently hits 10,000 steps. “I feel fitter than ever,” she said, noting that her journey has inspired hundreds of women online. This impact led her to leave her career as an executive recruiter and dedicate herself to helping other women. “I have found my life’s purpose,” she said.
Dr. Rosie Khan, a general practitioner, echoed the importance of a healthy lifestyle during perimenopause and menopause. She told Newsweek, “Adopting a healthy lifestyle is crucial for women during this time, whether or not they are taking HRT. It helps ease common symptoms and supports overall health.”
Current Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity physical activity each week. However, data from the 2020 National Health Interview Survey shows a decline in physical activity among women as they age, with only 17.6% of women aged 50–64 meeting the guidelines.
Kirtley is determined to change the narrative around midlife. “We grew up with the idea that once you hit 50, it’s all downhill. You gain weight, stop dreaming, and decline. Previous generations accepted this. But we are rejecting that notion,” she said. “We are showing younger women a different path to aging.”
She reflects on her mother’s comment that she wished she had known the importance of strength training. “We know now. We are the generation that knows, and we’re leading the way for younger women.” Kirtley believes that women in midlife have a choice: either accept decline or choose to get stronger and live fully. “Our best lives are built on a foundation of strength as we age,” she added.
