Why women over 40 should shift their fitness focus
Once you hit your 40s, your body begins to change. As change happens, so should your workouts. While cardio has long been the go-to for weight loss and heart health, strength training is what your body needs in this season of life.
If you’ve been hitting the treadmill daily but still can’t see progress, this post is for you. Let’s talk about why strength training—not more cardio can change the game for women over 40.
1. Strength Training Preserves Lean Muscle (Which You’re Losing Daily)
After 30, women can lose up to 5% of muscle mass per decade—that’s a lot. By 40, that muscle loss starts to increase, and if you’re not actively working to build it, you’re losing it.
Muscle isn’t just for looking good. It protects your joints, boosts your metabolism, and helps you maintain strength and independence well into your latter years.
2. Cardio Burns Calories—But Strength Training Keeps Burning All Day
Cardio is excellent for your heart, but it’s a one-and-done calorie burn deal. Once you hop off the elliptical or treadmill, or take off your running shoes, the burn stops there.
However, strength training builds muscle that continues to burn calories even while you’re sleeping. That’s called resting metabolic rate.
👉 Try swapping a few of your cardio sessions for full-body resistance workouts. Just 2–3 times a week can make a massive difference.
3. It Supports Bone Health and Prevents Osteoporosis
Women over 40 are at increased risk for bone loss and conditions like osteoporosis—we all know this, right? The solution? Weight-bearing exercises like squats, lunges, and dumbbell or barbell presses.
These movements apply healthy stress to your bones, signaling them to grow stronger.
4. Strength Training Helps Balance Hormones and Mood
If you’ve noticed your mood swinging or energy crashing more than usual lately, it’s not in your head. Hormonal changes—especially perimenopause and menopause can hit us hard after 40.
Strength training boosts dopamine and serotonin (hello, happy hormones) while also helping to regulate cortisol (the stress hormone). It also improves insulin sensitivity, which supports steady energy and fewer sugar crashes.
You don’t need an intense gym routine to get these benefits. A simple 30-minute at-home session counts. All you need is consistency.
5. You’ll Look More Toned—Even if the Scale Stays the Same
Muscle is dense and compact. Fat is not.
If you’re feeling discouraged by the number on the scale, while the number might not move, your clothes will fit better, and you’ll look tighter and more defined—because are losing inches.
👙 Bonus: Muscle gives you that lifted, youthful look—no surgery required.
6. It Reduces Risk of Injury (and Increases Longevity)
A strong body is a safer body. As you age, balance and stability become more important than ever. Strength training improves both, which means fewer falls, less joint pain, and better agility.
You’re not just working out to look good. You’re investing in your future self—the one who climbs stairs with ease.
7. You’ll Build Unshakable Confidence
There’s something powerful about lifting weights (I lift weights at least three times a week)—something that goes beyond the physical.
It’s not just about strength. It’s about reclaiming your body, your energy, and your power. And once you feel that shift, cardio just doesn’t hit the same way.
So… Should You Ditch Cardio Altogether?
Not at all…Nope
Cardio still has its place, especially for heart health and mental clarity. But it shouldn’t be the foundation of your fitness routine after 40…mix it up a bit.
👉 A smart weekly split might look like this:
- 3x Strength Training
- 2x Cardio (like walking, dancing, kickboxing, or cycling)
- 1x Recovery (yoga or stretching)
The key? Let strength take the lead.
Ready to Make the Shift?
If you’re new to strength training, don’t overthink it. Start with bodyweight exercises or light dumbbells. Focus on your form and gradually increase resistance as you go.
You don’t need a gym membership or a fancy program—just a decision for you to start.
If you’re looking for beginner-friendly equipment to get started, I highly recommend this adjustable dumbbell set that’s perfect for home workouts.
If you’re just starting your fitness journey, you’ll want to check out my post on Stretching Or Strength Training After 40 —it’s a great place to start.
Final Thoughts
You’ve spent years putting everyone else first. This is your time!
Prioritize your strength—physically and emotionally. Because in your 40s and beyond, it’s not about making yourself smaller. It’s about standing taller, living stronger, and rewriting the rules of your age growth.
Your 40s aren’t a crisis. They’re a comeback.
~Kay~
