The Truth About Cardio & Metabolism for Women Over 40

For years, we’ve been told that cardio is the key to staying fit and burning fat. But if you’re a woman over 40 struggling with stubborn weight gain, fatigue, or lack of results despite logging hours on the treadmill, traditional cardio might actually be working against you. Here’s why—and what to do instead. Out with the old ways and in with the new! The woman over 40 starter kit includes weights, a weighted vest, creatine and a fitness tracker to track your steps! 

The Problem with Too Much Cardio After 40

As we age, our bodies go through hormonal shifts that change how we respond to exercise. Traditional steady-state cardio—like running on a treadmill or spending an hour on the elliptical—can increase stress hormones like cortisol, which can slow metabolism and promote fat storage, especially around the midsection.

1. Cortisol & the Cardio Trap

Long cardio sessions elevate cortisol, our body’s main stress hormone. In small doses, this isn’t a problem, but chronic elevation can lead to:

• Increased belly fat storage
• Muscle breakdown (slowing metabolism)
• Higher cravings for sugar and carbs

2. Loss of Lean Muscle Mass

After 40, women naturally start losing muscle mass due to declining estrogen levels. Excessive cardio can accelerate this process, making it harder to maintain a strong, toned body. Since muscle burns more calories at rest than fat, losing muscle slows your metabolism over time.

3. Increased Hunger & Fatigue

Ever notice how long cardio sessions leave you ravenous? That’s because prolonged cardio depletes glycogen stores and triggers intense hunger signals. This can lead to overeating and cravings, which counteract the calorie burn from exercise.

What to Do Instead: Smarter Workouts for Women 40+

If traditional cardio isn’t the answer, what is? The key is shifting your focus to workouts that preserve muscle, support metabolism, and balance hormones. Check out this article on muscles and menopause to read more about what happens to our muscle mass during menopause. 

1. Strength Training: The Metabolism Booster

Lifting weights or using resistance bands helps:

• Build and maintain muscle (which keeps metabolism high)
• Improve bone density (reducing osteoporosis risk)
• Enhance fat loss without increasing cortisol

Aim for 2-4 strength training sessions per week, focusing on full-body movements like squats, lunges, deadlifts, and push-ups. If you are just beginning to strength train, be sure to read this article on how to get started. 

2. Low-Impact Movement: Walking & NEAT

Non-exercise activity thermogenesis (NEAT) includes all the movement you do outside the gym—walking, housework, taking the stairs. Increasing NEAT helps you burn calories without the negative effects of long cardio sessions.

Try to hit 8,000-10,000 steps per day for optimal fat loss and metabolic health. If you know me, you already know I love walking! It has so many benefits. Check out this article on ways to increase your daily steps.

3. HIIT in Small Doses

High-intensity interval training (HIIT) can be effective when done correctly. Short bursts of high-intensity exercise (20-30 minutes, 2-3 times per week) can provide fat-burning benefits without raising cortisol levels too much.

Example HIIT workout:

• 30 seconds of squats, 30 seconds rest
• 30 seconds of jumping jacks, 30 seconds rest
• 30 seconds of push-ups, 30 seconds rest
  (Repeat for 4-5 rounds)

The Bottom Line

If you’ve been relying on long cardio sessions to stay fit, it may be time to rethink your approach. Strength training, daily movement, and short bursts of HIIT can help you boost your metabolism, protect muscle, and feel more energized—without the downsides of excessive cardio.

Your body changes after 40, and your workout routine should, too. Try swapping out some of your cardio for these metabolism-boosting strategies and see how your body responds!