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Why Cardio Isn’t the Queen Anymore

I grew up in the 80s and 90s with leg warmers, Jane Fonda, and step aerobics leading the fitness scene. Back then, cardio was the queen. We were taught that the more you sweat it out on the treadmill or in an aerobics class, the more calories you’d burn, and the more weight you’d lose.

But here’s the thing: in perimenopause and menopause, more cardio doesn’t equal more fat loss. In fact, it often backfires. Long sessions of running, cycling, or high-impact classes actually raise cortisol, your stress hormone. And when cortisol goes up, guess what else goes up? Belly fat.

That’s right—those endless cardio sessions that used to feel like the gold standard are now contributing to the very thing you want to get rid of.

This doesn’t mean cardio is bad or that you should never do it. But it’s no longer the star player. Midlife bodies need a smarter strategy—one that works with your hormones, not against them.

Apple Podcast - Spotify

Why Traditional Cardio Isn’t Working Anymore

Let’s just say it: what used to work doesn’t anymore.

If you’ve been logging miles on the elliptical, sweating it out with daily high-intensity workouts, or pushing through long cardio sessions hoping to burn off that menopause belly, I see you. I’ve been there too. And the truth is—especially in midlife—more cardio is not better.

In fact, for many women over 40, too much of the wrong kind of cardio can actually work against you.

As a Trim Healthy Mama coach, menopause fitness specialist, and personal trainer in my own midlife season, I’ve had to completely rethink how I move my body—and I’ve coached hundreds of other women through that same shift.

Let’s break down what you really need to know about cardio in your 40s, 50s, and beyond, so you can work smarter (not harder), protect your metabolism, and finally feel strong in your skin again.

The Hormonal Shift That Changes Everything

Can metabolism cha...

Apple Podcast - Spotify

We're going to explore the science behind the best and worst types of cardio for us in midlife and beyond. Understanding the right kind of cardio is so important for maintaining our health and fitness, especially as we navigate the changes that come with menopause. So, let’s dive in!

The Role of Hormones in Midlife Fitness

As we hit menopause, our hormones, especially estrogen and testosterone, start to decline. Estrogen is amazing – it helps us build muscle, gives us energy, regulates glucose, aids insulin sensitivity, boosts metabolism, and protects our heart, breasts, and brain. Testosterone also plays a key role but is less prominent in women.

When these hormones drop, we face challenges in muscle building, energy levels, and metabolism. That’s why it’s crucial to tweak our exercise routines during midlife. With estrogen no longer providing its benefits, exercise becomes the stimulus we need to keep our bones strong, regulate insulin, burn fa...

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Apple Podcast - Spotify

I'm going to discuss the importance of building muscle as we age and its relationship to fat loss, overall metabolic health, and longevity.

I've been a personal trainer for over 30 years, and back in the day, there wasn't much emphasis on women and building muscle. There were guidelines, but it wasn't until I became certified as a menopause fitness specialist and discovered the newer science for women in midlife and beyond that I understood how important, if not the most important, things we can be doing.

Importance of Muscle Building

What I'm learning about muscle is that it is our longevity organ. When we start focusing on building muscle rather than losing weight, fat loss will happen.

Notice I'm not saying weight loss because we lose part muscle and part fat when we lose weight. Diets that are quick fixes or calorie deficit cause massive muscle loss touted as weight loss, and that, my friend, for women in midlif...