For most of my adult life, I believed that cardio was the answer to everything (when I could be bothered to exercise). If I wanted to feel fitter, I did some cardio, built up a sweat and felt that I’d done enough for my fitness. If I wanted to lose weight, I upped my regime and then I’d feel like I had earned my food afterwards. When I used to be a member at a gym (quite some time ago now!), I used to reward myself afterwards with a trip to the M&S foodhall – can you guess that my choices weren’t always healthy?
Then I hit my 40’s and everything quietly stopped working the same as it did when I was younger and I started to question why cardio is not enough after 40? I was moving more than ever, yet feeling more tired. My body composition was changing in ways I did not recognise. Fat loss felt harder, recovery took longer and my motivation dipped even though I was doing all the things I had always been told were ‘good for me’, you know, eat less, move more – as if it’s that simple these days.
If this sounds familiar, you are not failing. Your body is changing, and cardio alone is no longer enough to support it sadly. Cardio not giving results after 40? Discover why cardio alone isn’t enough and how strength training and smarter workouts transform your body.
What Changes After 40
Why so why is cardio is not enough after 40?
As women move into perimenopause, hormones begin to fluctuate long before periods stop. Oestrogen levels rise and fall unpredictably, and this affects how we store fat, regulate blood sugar, recover from exercise and manage stress – meaning that it’s an absolute minefield to navigate. At the same time, we naturally start to lose muscle mass. This process begins earlier than most people realise, often in our late 30s. Muscle is not just about strength or aesthetics. It plays a huge role in metabolism, bone health, balance and long-term independence.
When cardio becomes the main or only form of exercise, especially high intensity cardio, it can actually work against us. Long or frequent intense sessions raise cortisol, the stress hormone. In a body already dealing with hormonal change, this can lead to stubborn belly fat, poor sleep and constant fatigue – does that sound familiar? I see so many women blaming themselves at this stage. Thinking they need to push harder, do more classes, burn more calories. I believed that too, until I realised my approach needed to change because it wasn’t making the difference that I thought it would and quite frankly, was pissing me off.
Why Cardio Alone Stops Delivering Results
Cardio burns calories while you are doing it, but it does very little to preserve or build muscle. Muscle is what keeps your metabolism higher as you age. Without it, fat loss becomes harder no matter how much you move.
There is also the recovery factor. After 40, recovery is not optional. Too much cardio with too little rest can leave you feeling inflamed, exhausted and disconnected from your body. Instead of energised, you feel depleted. This does not mean cardio is bad. Walking, cycling, swimming and movement you enjoy are incredibly valuable for heart health, mood and mental wellbeing. The problem is when cardio is the only tool in the toolbox.
What I Do Instead Now
The biggest shift for me has been making strength training the foundation of my fitness.
Lifting weights has changed how I feel in my body far more than endless cardio ever did. I am stronger, more confident and far more resilient, both physically and mentally. Strength training supports muscle mass, bone density and posture, all of which become increasingly important during perimenopause and beyond. I aim for strength sessions a few times a week, focusing on full body movements. Nothing complicated or I’ll give up. So I like to do some upper body, lower body and core work. The goal is to challenge myself progressively and not exhaust myself – because that’s when I self sabotage.
Alongside this, walking has become my non negotiable form of cardio. Daily steps support fat loss, regulate blood sugar and lower stress without adding extra strain to the nervous system. Walking is gentle enough to recover from and powerful enough to make a real difference when done consistently. I also still enjoy occasional bursts of intensity, but I use them strategically. Short finishers at the end of a workout or brief intervals rather than long punishing sessions and this gives me the benefits without the burnout.
Nutrition Matters More Than Ever
Another hard lesson was realising I could not under eat and expect my body to respond well. Strength training requires fuel and protein becomes essential for muscle repair and recovery. Regular meals help stabilise blood sugar, which in turn supports energy, mood and hormone balance. Having said that, I do fast on occasion, but I do make sure that I don’t deprive myself.
For years, cardio has had me stuck in a mindset of earning food, whereas now I focus on fuelling my body so it can actually adapt and get stronger. The difference this has made to my energy levels and consistency cannot be overstated.
What a Balanced Approach Looks Like After 40
These days, my focus is not on doing more. It is on doing what actually works for this stage of life. Strength training forms the base and walking supports daily movement. It’s so important to give your body time to recover, as that will start to give you results. Nutrition is aligned with my goals rather than fighting against them. This approach feels sustainable and it fits around real life. Most importantly, it supports the body I have now, not the one I had at 25 – because that was quite some time ago now!
The Truth No One Told Us
Cardio is not the enemy, but it is no longer the main character. After 40, the goal is not to shrink yourself through exhaustion. It is to build strength, protect your health and feel capable in your body for years to come. If cardio has stopped giving you the results it once did, it is not because you are lazy or undisciplined. It is because your body is asking for a different approach. Strength is not just about muscles. It is about confidence, longevity and showing up fully for the next chapter of life. And that, for me, has changed everything.
Leave a Comment