Women Over 40 Need to Stop Running and Start Lifting.
Published 18 days ago • 2 min read
Hey Reader
For decades women have been told the same thing.
Run more.
Do more cardio.
Burn more calories.
Sweat more.
The image of the "fit woman" has almost always been someone pounding the pavement, spinning on a bike, or spending endless hours in cardio classes.
The problem?
That image was created by marketing.
Not physiology.
The Real Reason Your Body Is Changing
One of the biggest frustrations I hear from women over 40 is this:
" Fred I'm eating less than ever, exercising more than ever, and I still can't lose body fat."why ?
Most assume their metabolism has slowed down.
In reality, what has often happened is far more predictable.
They've spent years doing exercise that burns calories but does very little to build or preserve lean muscle tissue.
And muscle matters.
Lean muscle is one of the biggest contributors to your resting metabolic rate. The more muscle you carry, the more energy your body uses every single day, even when you're doing nothing.
As we age, losing muscle means burning fewer calories.
So the solution becomes eating less.
Then less again.
Then less again.
Eventually you're exhausted, hungry, frustrated, and still carrying the body fat you're trying to lose.
Why More Cardio Can Backfire
This is where things get interesting.
Many women over 40 are already operating under significant stress.
Work.
Family.
Relationships.
Sleep challenges.
Hormonal fluctuations.
All of these can contribute to elevated cortisol levels.
Now add excessive amounts of running, HIIT classes, and high-volume cardio.
The result?
More stress on an already stressed system.
Chronically elevated cortisol has been linked to increased abdominal fat storage, impaired recovery, reduced muscle retention, and poorer body composition outcomes.
This is why so many women tell me:
"The more cardio I do, the more stubborn my belly fat becomes."
They're not imagining it.
What Actually Works
The most powerful training tool for women over 40 isn't another cardio class.
It's resistance training.
Properly structured strength training helps:
✅ Build and preserve lean muscle
✅ Improve insulin sensitivity
✅ Increase bone density
✅ Support hormonal health
✅ Improve strength and confidence
✅ Create a leaner, firmer physique
✅ Future-proof your body for menopause and beyond
Most importantly, the results are sustainable.
You're not simply burning calories.
You're building the engine that burns calories.
The Ideal Formula
This doesn't mean you should never do cardiovascular training again.
Cardio is excellent for heart health, fitness, recovery, and general wellbeing.
But it should support your strength training, not replace it.
For most women, I recommend:
3-4 resistance training sessions per week
Plus
1-2 moderate cardiovascular sessions per week
That balance provides the benefits of cardiovascular fitness while prioritising the thing that matters most for long-term body composition and metabolic health:
Lean muscle.
The Bottom Line
If you're over 40 and still relying on more running, more classes, and more cardio to change your body, it may be time to rethink your strategy.
The goal isn't to burn more calories.
The goal is to build a body that burns more calories.
One approach gets harder every year.
The other gets more powerful every year.
Choose wisely.
Lisa worked under my leanmuscle program and achieved amazing result's !
PS.
ReaderWant a bespoke system built around your schedule, lifestyle and goals that guarantees you optimise your health, fitness and performance for life?
40 years. 1,000+ transformations. Zero guesswork.
Reply to this email with "LEANMUSCLE" and let's discuss your personalised roadmap.
Hey Reader One year from now, you've hit all your fitness goalsNow, in 1 year, will you:A) Be stronger, leaner, more confident?B) Be stuck in the same spot you are now?3-4 progressive workouts per weekConsistently proper nutritionSmarter recovery habits=A New YouReaderYou don't need another influencer plan or to wait for the perfect time.You need to start. You need to be held accountable. You need to stay consistent.I’ll coach you through it.Reply back "blueprint" to start 40 years. 1,000+...
Hey Reader But very few people understand what actually happens inside the body when they remove it. The truth is, the first few days can be challenging. Day 3: The Day Nobody Warns You About Around day three, many people experience: • Brain fog • Fatigue • Irritability • Strong cravings • Low motivation ReaderThis is the point where most people quit. Why? Because your body is changing fuel sources. For years, your system may have relied heavily on glucose and sugar for energy. When sugar...
Hey Reader And no, none of them involve eating less and doing more cardio. Lift heavier. 3–4 days a week. Think 5–6 exercises, 3–4 sets, mostly 6–12 reps. And please progressively overload. If you’ve been lifting the same weights for the same reps for the last year, give your body a reason to change. We need muscle in midlife. For our metabolism, our bones, our strength and how our body actually looks and feels. Insulin resistance matters more after 40. For some women, insulin sensitivity can...
